Spreadsheet for BMR/TDEE Deficit calcs, MFP Tweaks, HRM
heybales
Posts: 18,842 Member
Also on BLOG:
http://www.myfitnesspal.com/blog/heybales/view/spreadsheet-for-tdee-deficit-calcs-mfp-tweaks-hrm-tweaks-270330
After observing so many desiring to increase their calories to get out of a stall, but the confusion over different BMR values found, different TDEE calculators doing things different ways, desires to still eat back exercise calories and basically use MFP but tweak it, I wanted a spreadsheet with everything in one place.
I could never find a site that really had everything in one place, though some came close. If I could do web page coding, I could have done it there. But I think there is something to be said for a spreadsheet you can download as Excel or into your own Google account, and keep your figures for future reference and changes, which a web page can't give you.
So this Spreadsheet is hopefully self-explanatory if you have seen any of the discussions regarding TDEE and deficits, and BMR, ect. It is not totally meant as educational, which you can get elsewhere.
So it does appear busy, because I think it's interesting to see all the figures at once, so you can see that sometimes, concern over minor values really doesn't change things much in the end. Just read carefully to see what is going on, and don't accidently wipe out non-yellow fields.
Each tab has an explanation at top as to why you may want to use that method.
The TDEE Deficit tab, besides several ways of trying to nail your real TDEE figure (pick one), has several deficit methods that I've seen referenced in studies or is popular. Pick one or a middle value of extremes perhaps.
The MFP Tweak tab, is merely to get the Daily goal figure above whatever number you want to use as bare minimum. Then you eat back HRM based exercise calories.
The HRM tab is some changes to the HRM you could do for better calorie burn estimates, and getting your HR training zones for better training.
The Eating For Future You was the start of the spreadsheet, and is specific method that is perhaps more work to nail daily activity, but perhaps better potential if honest.
I'm hopefully done tweaking, as I got suggestions from my friends list, but let me know if something lacking or wrong. Which means check back for updates compared to your saved version.
Enjoy.
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE
http://www.myfitnesspal.com/blog/heybales/view/spreadsheet-for-tdee-deficit-calcs-mfp-tweaks-hrm-tweaks-270330
After observing so many desiring to increase their calories to get out of a stall, but the confusion over different BMR values found, different TDEE calculators doing things different ways, desires to still eat back exercise calories and basically use MFP but tweak it, I wanted a spreadsheet with everything in one place.
I could never find a site that really had everything in one place, though some came close. If I could do web page coding, I could have done it there. But I think there is something to be said for a spreadsheet you can download as Excel or into your own Google account, and keep your figures for future reference and changes, which a web page can't give you.
So this Spreadsheet is hopefully self-explanatory if you have seen any of the discussions regarding TDEE and deficits, and BMR, ect. It is not totally meant as educational, which you can get elsewhere.
So it does appear busy, because I think it's interesting to see all the figures at once, so you can see that sometimes, concern over minor values really doesn't change things much in the end. Just read carefully to see what is going on, and don't accidently wipe out non-yellow fields.
Each tab has an explanation at top as to why you may want to use that method.
The TDEE Deficit tab, besides several ways of trying to nail your real TDEE figure (pick one), has several deficit methods that I've seen referenced in studies or is popular. Pick one or a middle value of extremes perhaps.
The MFP Tweak tab, is merely to get the Daily goal figure above whatever number you want to use as bare minimum. Then you eat back HRM based exercise calories.
The HRM tab is some changes to the HRM you could do for better calorie burn estimates, and getting your HR training zones for better training.
The Eating For Future You was the start of the spreadsheet, and is specific method that is perhaps more work to nail daily activity, but perhaps better potential if honest.
I'm hopefully done tweaking, as I got suggestions from my friends list, but let me know if something lacking or wrong. Which means check back for updates compared to your saved version.
Enjoy.
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE
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Replies
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Very nice Bales! I have something very similar but I don't share it.0
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Thanks for posting will take a look0
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Wow - amazing to have all of this in one place! Thanks for building and sharing it with everyone on MFP!
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That is really cool! Thank you for sharing!0
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Thanks Can't wait to put it to use.0
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bump so I can check it out when I get home. Thx!0
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This is fantastic! Thanks! 0
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bump0
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I guess suggestions could actually be left here after you use, I'll monitor the topic as long as comments are left.
That way if others agree with suggestion, I'll see the desire and/or reasoning behind it.0 -
bump will hopefully get this working when I get home !0
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0
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Bump.. Thanks for sharing..0
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Bump-thx!0
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Thank you. I like to keep things organized and in one place. I often calculate my numbers from various sites to get an average and see if I'm on track.0
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Thanks for sharing!0
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This looks like a really useful tool - I'll check it out later.
Thanks!0 -
OMG! You are a god send! Thanks!0
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Wow! thanks so much... I was trying to do something similar yesterday but just got overwhelmed 0
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bump0
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BUMP0
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Bumping in case there are updates. Great spreadsheet!0
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Awesome! Been playing with my numbers for a while trying to figure out what will work best for me! Can't wait to get home and try this!0
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One improvement I just thought of, though I try not to get into the diet food method, low carb, high carb, high protein, ect.
But some of the common recommendations have to do with so much protein g per lb LBM, and so much fat, and let the carbs fall where they may.
Since the sheet has the LBM in it, it would be simple to calculate that, and then based on goal calories selected, figure out where to set MFP % settings to end up with the correct grams.
Useful?0 -
bump0
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Thanks!0
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Bumping to look at later0
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thanks, bump for later0
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thanks for sharing! God bless u! Happy Journey0
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Bump for tomorrow!0
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Bump0
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