Spreadsheet for BMR/TDEE Deficit calcs, MFP Tweaks, HRM

apreslar27

Bump

Sarauk2sf

Tagging to look at later - thanks

embersfallen

bump

heybales

Tagging to look at later - thanks

Well shoot, I meant to get your comments during beta trials! I forgot, got some of the regulars, but obviously missed a few.

jenniejengin

bump

wheezybreezy

bump!

Masq

Thank you for the info!

Sarauk2sf

Tagging to look at later - thanks

Well shoot, I meant to get your comments during beta trials! I forgot, got some of the regulars, but obviously missed a few.

I feel so left out now...:sad:

skullshank

bwomp fo' lata

kris4chloe

total spreadsheet junkie so this makes me very happy

bz6134

bump

Rach911

Bump to be read in the am! Thanks for sharing

boggsmeister

Thank-you. I was going to put something like that together, I just never got around to it.

Healthy_4_Life2

bump for later

Alkirra

This is a great spreadsheet, easy to use and explained what to do along the way. Just what I needed, Thank you so much

jahall76

Thank you!!!!

Chokis

Thanks for putting all the work into this.
So as I understand, we shouldn't combine 2 different methods? For example, if I do use TDEE-15% (or whatever other percentage), I shouldn't log in and eat my exercise calories, because I already set my level of activity to Very Active?
And if I do use an HRM and track my exercise calories and want to eat them back, I should use the MFP Tweak tab and set my activity level to Sedentary and track my exercise and eat my exercise calories back?
What I was doing before: I set my net calories to TDEE-15% and I was tracking exercise and eating all the exercise calories back. So that was wrong?

heybales

Thanks for putting all the work into this.
So as I understand, we shouldn't combine 2 different methods? For example, if I do use TDEE-15% (or whatever other percentage), I shouldn't log in and eat my exercise calories, because I already set my level of activity to Very Active?
And if I do use an HRM and track my exercise calories and want to eat them back, I should use the MFP Tweak tab and set my activity level to Sedentary and track my exercise and eat my exercise calories back?
What I was doing before: I set my net calories to TDEE-15% and I was tracking exercise and eating all the exercise calories back. So that was wrong?

Correct, can't combine MFP method and TDEE deficit method. Well, kinda can, if you select Sedentary and take 15% deficit off non-exercise TDEE basically. Then eat back exercise calories.

There is space in the spreadsheet to combine HRM and estimate of non-exercise activity level. Statement on the left says that actually. Just noticed on Excel conversion, the text is messed up for formating, but you can see where it asks for exercise calories.
And while your exercise calorie burns may change slightly, there is still probably a decent avg you could put into the table to get a better TDEE estimate, if you do similar workouts each week.
You'll get a bigger deficit that way. 15% off 1600, or 15% off 2000? Yep, better to include it and then deficit.

But if you do that, or the method of just selecting a level, you've already included exercise, and therefore don't eat it back.

If your workout is variable enough you only want to eat it back when done, then yes indeed the MFP tweak tab. I'd suggest setting to what is given after you enter your stats. Which probably won't be Sedentary.

Yes, that was wrong, and was probably causing you to eat at a surplus by math. In reality, the TDEE activity levels give very little calorie burn credit for the hours estimate, so you probably still had a deficit, just not as great since you ate them back.

That's why the TDEE Deficit method works so great, even without the 15% deficit, any exercise is actually creating a deficit anyway. I mean, who doesn't burn way more than 150 cal an hour in exercise!

MoreBean13

Bump for later.

rubyjune27

Thank you for your generosity in sharing this.

wannaberunner33

save for later

hncclark

bump! thank you, great info

KyleB65

Thanks so much for sharing!

I have downloaded and will check this out at home later.

xbabyblueyez21x

Thank you for sharing this!

hazelgreen

bump

Laika3

Thank you

siriusalien

This is so very cool. i appreciate the effort that went into this.

Mrsbrandnewmeslimandtrim

Bump

anikisa

Hi! Would someone be kind enough to explain to me what this is for ? I know is for weight control not that just about it thank u!

ell_jay

bump