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

kateopotato

I will check this out from my computer later. Sounds rad

Kougra

looking forward to checking this out.

WifeNMama

So do you wear a cape?
:-)

Anomalia

bump

kunibob

As a project manager, I love me some spreadsheets! Thank you so much!

auntiekj

bumping so I can look at this later.

carlyholly

Bump!

luvmycandies

Bump

SparkleShine

bumping for later. Thanks!

Eva_H

aaand...bump!

Sanvita58

Thank you for your effort and making it available for us. As per MFP even if I change my setting to maintenance its giving me 1650 calories per day and as per the excel its 1700 for losing 15% under TDEE..will stick to 1700 and see the results and update...hope it works...thank you once again.

BigPapaGato

"Mifflin-St Jeor
(FOR MEN)" BMR 2,073 Weight (in kilos) 112.31
Maintenance 3,110 Height (in cm) 173.48
Cut (@ 15%) 2,644 Age 28
Build (@ 15%) 3,577 Activity Level (pick above) 1.5
Body Fat (in %) (for M-McArdie only) ??
Current calories intake 2644

So i just want to confirm that with working out 5 days a week (1.5 activity level) my calories should be at the 2644 mark to continue to lose .45 kgs a week? Also I shouldn't log my exercises on MFP because it's going to tell me to eat more calories but this number is already factored in correct?

Macros In grams In calories MFP Goals (%)
Ideal macros Proteins 168.47 673.86 25
Fat 88.13 793.2 30
Carbs 294.24 1176.94 45

Realistic macros Proteins 280.78 1123.1 42
Fat 73.44 661 25
Carbs 214.98 859.9 33

Weird, i think it's easier for me to stay with my ideal macros over my realistic macros. But how does it know what percentages to put in these columns? Or am I supposed to play with the numbers?

Jennyisbusy

Thanks

slimmerchick

bump

brandiuntz

Thank you!

tangiesharp

Great! Thank you!

Gary1977

Bump....to reference later

droppin_lbs

You rock!! Thanks for sharing!

TDGee

Nice job, Thanks!

taso42

Great work man

CyberEd312

Bump

cantjustcant

bump

PercivalHackworth

Thank you all :happy:
I'm working on a way to calculate the weight loss factor based on the deficit, and not hard-code the value (thanks erickirb )
Just need to figure out some stuff :drinker:

PercivalHackworth

"Mifflin-St Jeor
(FOR MEN)" BMR 2,073 Weight (in kilos) 112.31
Maintenance 3,110 Height (in cm) 173.48
Cut (@ 15%) 2,644 Age 28
Build (@ 15%) 3,577 Activity Level (pick above) 1.5
Body Fat (in %) (for M-McArdie only) ??
Current calories intake 2644

So i just want to confirm that with working out 5 days a week (1.5 activity level) my calories should be at the 2644 mark to continue to lose .45 kgs a week? Also I shouldn't log my exercises on MFP because it's going to tell me to eat more calories but this number is already factored in correct?

Macros In grams In calories MFP Goals (%)
Ideal macros Proteins 168.47 673.86 25
Fat 88.13 793.2 30
Carbs 294.24 1176.94 45

Realistic macros Proteins 280.78 1123.1 42
Fat 73.44 661 25
Carbs 214.98 859.9 33

Weird, i think it's easier for me to stay with my ideal macros over my realistic macros. But how does it know what percentages to put in these columns? Or am I supposed to play with the numbers?

Ok you can start a daily intake at 2600-2700 calories, You should be in deficit regarding the exercice, you can log them, but you don't need to "eat them back" since the activity level suppose you do these exercices If you eat them back, you make the deficit smaller, eg, more time to lose weight :-)
regarding your macros, yup, update your MFP goals according to my figures - Ideals seems good for ouy 30% fat, 25% proteins and 45% carbs

CookieGem

Oh thats amazing, thank you.

CommittohealthCHANGED

Bump

PercivalHackworth

Fricking update
Now it uses your current intake for the weight gain/ loss plans.

Enjoy
URL ;
http://interzone.kicks-*kitten*.net/Calculating_calories.xls

PercivalHackworth

New update agin! Now there are the build and lose plan for both formulas
Re-download it and you are all set 8-) :drinker:

mukamom

Thanks for this...will be playing with #'s later. I love numbers. lol

cbroadberry

this is great! thank you