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

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  • stevemcqueengirl
    stevemcqueengirl Posts: 189 Member
    the weights either kg or lbs are not reflected for me, I weigh above 167 lbs. Also, I am a litte bit confused as to what to do with the columns below from your spreadsheet - I have cut and pasted below. Do I just entery my BMR which is 1380 and then the rest of the numbers will change?


    BMR 1,483
    Maintenance 2,521
    Cut (@ 15%) 2,143
    Build (@ 15%) 2,899
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    You just need to fill the green fields! Dont change anything elsewhere ahah! The sheet is intended to calculate all those things for you! So age, weight, height, activity level, bf if u know it and ur current intake. Leave the rest as is !
  • stevemcqueengirl
    stevemcqueengirl Posts: 189 Member
    You just need to fill the green fields! Dont change anything elsewhere ahah! The sheet is intended to calculate all those things for you! So age, weight, height, activity level, bf if u know it and ur current intake. Leave the rest as is !

    Thank you darling!
  • kasarin
    kasarin Posts: 82
    bump to check at home! Thanks for the work, man!
  • tageekly
    tageekly Posts: 3,755 Member
    bumpity bump bump
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    bump
  • mudar146
    mudar146 Posts: 146 Member
    bump
  • tannerjared
    tannerjared Posts: 29 Member
    Awesome. Amazing work. Thanks
  • mymelody_78
    mymelody_78 Posts: 657 Member
    Thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    U welcome! (hidden bump )
  • rachleb
    rachleb Posts: 59 Member
    Thanks for the helpful spreadsheet! I needed some help figuring out a few things, and this has provided me with a lot of clarity!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Thanks for the helpful spreadsheet! I needed some help figuring out a few things, and this has provided me with a lot of clarity!

    anytime!
  • JeSuisPrest
    JeSuisPrest Posts: 2,005 Member
    This spreadsheet puts me at 1500 calories where MFP says 1200. Interesting, going to give this a try!!
  • jennalink807
    jennalink807 Posts: 226 Member
    Could you give me an idea of what you would consider the difference between light and moderate exercise to be? I use the gym 3-4x a week and usually do half an hour strength/weights and half an hour elliptical. My job is half sedentary, half up and moving around. I also walk my dogs every day, but i have never really counted that as exercise.

    Thanks for the chart- this is far closer to where i want to be then what MFP goals gave me!
  • BrideToBe101212
    BrideToBe101212 Posts: 81
    Bump to save for later
  • SandyMilton
    SandyMilton Posts: 130
    Thank you for the incredible spreadsheet - it told me what I've suspected all along, I need to bump up my calories... and I did. Probably explained why I felt so good (due to my loss to date), yet so tired, I wasn't eating enough.
  • yag1630
    yag1630 Posts: 92
    This would be of great use....Thank you pal!
  • Mompanda4
    Mompanda4 Posts: 869 Member
    Bump
  • sparkdoc
    sparkdoc Posts: 45 Member
    bump
  • misssiri
    misssiri Posts: 335 Member
    bump
  • arewethereyet
    arewethereyet Posts: 18,702 Member
    Thank you. That was very kind.:flowerforyou:
  • lulua123
    lulua123 Posts: 9 Member
    bump!
  • wdruker
    wdruker Posts: 77 Member
    Okay what does TDEE stand for? I know it's probably a stupid question, but please humor me.

    Plus, the spreadsheet states:
    "Mifflin-St Jeor(FOR WOMEN)"
    BMR 1,314
    Maintenance 1,971
    Cut (@ 15%) 1,675
    Build (@ 15%) 2,266

    So my 1200 calorie mfp goal is a bit low then to be losing weight? I haven't been losing that much, so would that be that "starvation" mode I have been in because I'm not eating enough?

    Thank you for all your help!
  • chellehubcap
    chellehubcap Posts: 27
    Bump for later! Thank you!!
  • nakaiki
    nakaiki Posts: 180 Member
    Bump
  • jkb7389
    jkb7389 Posts: 11
    This looks very interesting and helpful, but I don't understand what everything means. :( Can someone explain it in detail for me? It would be greatly appreciated! :) I'm new to this weight loss thing. Doing what I've been doing, I'm not even able to average a weight loss of 2 lbs a week, which is what they say is "healthy". Thank you again in advance!!!!
  • Katgan
    Katgan Posts: 22 Member
    I am new to the forum and don't understand all the "bumps". Why would someone bump a topic that is already near the top? It's very annoying to attempt to read a topic where over half of the comments are bumps.
  • CMmrsfloyd
    CMmrsfloyd Posts: 2,380 Member
    I am new to the forum and don't understand all the "bumps". Why would someone bump a topic that is already near the top? It's very annoying to attempt to read a topic where over half of the comments are bumps.

    Replying to a topic also puts it into the 'my topics' category where a person can find it more quickly later w/o having to search the forums for it. :-)
  • CMmrsfloyd
    CMmrsfloyd Posts: 2,380 Member
    Okay what does TDEE stand for? I know it's probably a stupid question, but please humor me.

    Plus, the spreadsheet states:
    "Mifflin-St Jeor(FOR WOMEN)"
    BMR 1,314
    Maintenance 1,971
    Cut (@ 15%) 1,675
    Build (@ 15%) 2,266

    So my 1200 calorie mfp goal is a bit low then to be losing weight? I haven't been losing that much, so would that be that "starvation" mode I have been in because I'm not eating enough?

    Thank you for all your help!

    TDEE is 'total daily energy expenditure'. BMR is what your body burns if you don't roll out of bed that day, TDEE is a calorie estimation that takes your activity into account on top of the BMR 'calories you burn in a coma' number. :-)
  • jkb7389
    jkb7389 Posts: 11
    Weight (in kilos) 112.85
    Height (in cm) 68.5
    Age 24
    Activity Level 1.5 (This is a guess... I work a desk job w/occasional trips up/down stairs. I also do 30-45 mins of cardio exercise 5 days per week)
    Body Fat (in %) (for M-McArdie only) I don't know this number
    Current calories intake 1390 (This is the number MFP says I should be eating to lose 2 lbs/week)


    Any help??
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