My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma

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  • Redapplecandie
    Redapplecandie Posts: 171 Member
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    Sounds interesting, have to wait til I get home to check it out.... its blocked at work :-(
  • lvnspoonful
    lvnspoonful Posts: 391 Member
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    Tells me page cannot be found.....
  • Felidae_1981
    Felidae_1981 Posts: 200 Member
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    So - it's me - again :)

    I "recalculated" (I feel like a GPS somehow for saying this)...

    Weight 61.23
    Height 167.64
    Age 30 (cough)
    Activiy level 1.5 (desk job + gym 5-6x /week)
    Body Fat 23% (guesstimate based on some measurements I took + a formula I found online)
    Current calorie intake 1500 as a goal, I usually barely get over 1200 without messing up macros, often I am also not hungry anymore ...

    Results
    Ideal macros: Protein 24% Fat 30 % Carbs 46 %
    Realistic macros: Protein 41% Fat 25% Carbs 34 %

    So it seems I was not totally off with my "a little less carbs a little more protein" goal, no? Or am I doing something wrong...

    Blaaaahh... Love the chart, and think I understand the chart, but I don't understand my body which loves belly fat (genetic on my mother's side).

    Chrissy
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Tells me page cannot be found.....

    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
    it does :) just checked and tried ;)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    So - it's me - again :)

    I "recalculated" (I feel like a GPS somehow for saying this)...

    Weight 61.23
    Height 167.64
    Age 30 (cough)
    Activiy level 1.5 (desk job + gym 5-6x /week)
    Body Fat 23% (guesstimate based on some measurements I took + a formula I found online)
    Current calorie intake 1500 as a goal, I usually barely get over 1200 without messing up macros, often I am also not hungry anymore ...

    Results
    Ideal macros: Protein 24% Fat 30 % Carbs 46 %
    Realistic macros: Protein 41% Fat 25% Carbs 34 %

    So it seems I was not totally off with my "a little less carbs a little more protein" goal, no? Or am I doing something wrong...

    Blaaaahh... Love the chart, and think I understand the chart, but I don't understand my body which loves belly fat (genetic on my mother's side).

    Chrissy
    Based on the numbers you gave me
    - You should eat around 1800-1900 calories per day. Today you are having a 27% calories deficit, too big.
    - You should eat 90 grams of proteins / day (25%)
    - You should eat 50 grams of fat / day (30%)
    - You should eat 170 grams of carbs /day (46%)

    Now update your goals with theses values, weight yourself everyweek, and make sure you are around the weight loss plan :-)
  • rotnkat
    rotnkat Posts: 393 Member
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    Bump, so I can check it out later.

    Thanks!!!
  • nicolemarie045
    nicolemarie045 Posts: 131 Member
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    Thank you!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    You welcome :^)
  • IndyPokerDad
    IndyPokerDad Posts: 15
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    Bump for later!
  • Fitwam
    Fitwam Posts: 275 Member
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    Okay...I've got a question...just making sure...
    weight: 68.49 kilos
    height: 167.64 cm
    age: 43
    activity level: 1.6
    No idea about body fat?%

    Maintenance: 2175
    Cut @15% : 1849

    So consume around 1849 regardless of exercise...????
    and the macros show 27% Protein, 25% Fat and 48% Carbs....Is that correct? Just seems like everything I have read to really drop the weight up the protein...so I go in a manually switch those. And according to this..I haven't been eating enough calories (so YEA)... :-)
  • amber10101
    amber10101 Posts: 100 Member
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    Thanks so much! A great gift!

    :)
  • Felidae_1981
    Felidae_1981 Posts: 200 Member
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    Okay...I've got a question...just making sure...
    weight: 68.49 kilos
    height: 167.64 cm
    age: 43
    activity level: 1.6
    No idea about body fat?%

    Maintenance: 2175
    Cut @15% : 1849

    So consume around 1849 regardless of exercise...????
    and the macros show 27% Protein, 25% Fat and 48% Carbs....Is that correct? Just seems like everything I have read to really drop the weight up the protein...so I go in a manually switch those. And according to this..I haven't been eating enough calories (so YEA)... :-)

    Yea, the whole upping the protein I read EVERYWHERE seems to contradict this. Which is why it's so confusing to me :P

    More calories is always nice :)
  • hottottie11
    hottottie11 Posts: 907 Member
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    Okay...I've got a question...just making sure...
    weight: 68.49 kilos
    height: 167.64 cm
    age: 43
    activity level: 1.6
    No idea about body fat?%

    Maintenance: 2175
    Cut @15% : 1849

    So consume around 1849 regardless of exercise...????
    and the macros show 27% Protein, 25% Fat and 48% Carbs....Is that correct? Just seems like everything I have read to really drop the weight up the protein...so I go in a manually switch those. And according to this..I haven't been eating enough calories (so YEA)... :-)

    Yea, the whole upping the protein I read EVERYWHERE seems to contradict this. Which is why it's so confusing to me :P

    More calories is always nice :)

    No it doesn't. 27% of 1849 calories= 499 calories of Protein, which translates to 124 grams. That's good amount.

    And yes, consume 1849 regardless of exercise because your exercise is included into you TDEE. Whereas with MFP, exercise is not calculated in your TDEE, so you have to add it.
  • SMarie10
    SMarie10 Posts: 953 Member
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    Will have to check this out when not at work - Bump
  • Fitwam
    Fitwam Posts: 275 Member
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    Okay...I've got a question...just making sure...
    weight: 68.49 kilos
    height: 167.64 cm
    age: 43
    activity level: 1.6
    No idea about body fat?%

    Maintenance: 2175
    Cut @15% : 1849

    So consume around 1849 regardless of exercise...????
    and the macros show 27% Protein, 25% Fat and 48% Carbs....Is that correct? Just seems like everything I have read to really drop the weight up the protein...so I go in a manually switch those. And according to this..I haven't been eating enough calories (so YEA)... :-)

    Yea, the whole upping the protein I read EVERYWHERE seems to contradict this. Which is why it's so confusing to me :P

    More calories is always nice :)

    No it doesn't. 27% of 1849 calories= 499 calories of Protein, which translates to 124 grams. That's good amount.

    And yes, consume 1849 regardless of exercise because your exercise is included into you TDEE. Whereas with MFP, exercise is not calculated in your TDEE, so you have to add it.

    Thanks...that makes sense!
  • Saruman_w
    Saruman_w Posts: 1,531 Member
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    Niiice! Downloaded!
  • IronmanPanda
    IronmanPanda Posts: 2,083 Member
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    Interesting. I'll have to take a look at it later.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Exactly
    chose the macros repartition that suit you. The "ideal" again, are very hard for me to stick to. I'm way over on the proteins, while the "realistic" is a faire deal : I keep the safe value for fat intake, enough protein, and carbs to fill up, which translates to 25-25-50 %
    ;-)
  • Clever_Girl
    Clever_Girl Posts: 114
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    I will check this out on my computer later
  • j_dino
    j_dino Posts: 1
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    Very nice. I went under my goal weight a bit to far and wanted to start a process to build muscle and bring my weight up a bit. This helps alot.

    Thanks!

    j_dino

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