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

GurvD

bump

jcgrant43

Wow! Well done, and thanks for sharing.

kcragg

Thanks for sharing:)

naomicp

bump for later :-)

silverbullet07

Bump

Unbruisedpeach

Bump

heybales

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!

Several groups (Eat More 2 Lose Weight and Women Eating over 2000 calories and Eating for Future You) and many people on MFP that stalled or plateau'd in their weight loss, were given advice to eat more.
It worked for the ones giving advice, and you hear back it worked for those taking the advice.
They started losing weight again, usually the same if not better than before.

Usually the problem was an unrealistic goal set by MFP based on user input, and/or not understanding the concept of eating back exercise calories.

So the usual method of finding a deficit was brought to the way MFP works - you figure out with your daily activity and workout routine included from the start, what your total daily energy burn would be.
And then you deficit some amount, which the spreadsheet has 4 different ways of doing that.

Then you set your goal based on that, eat it every day, do your planned workouts you based the figure on, and lose fat and keep muscle as best you can.

If you have not seen the discussions on TDEE and BMR, search for "stall" and "plateau" to see where it usually comes up.

Spreadsheet just to make it easier, since there are several sites all doing basically the same thing, just no way to record the info.

heybales

Any comment about including a HR zone table based on knowing your lactate threshold and zones based on that figure?

In addition, I can get the formula's for the Navy bodyfat estimate, any benefit to just including that in it?

Another place for ease of viewing compared to MFP - tab for daily log on weekly basis, and then place to put the weekly stats?

1Cor1510

Bump

sashanicole88

thank you

sheri02r

bump

pastryari

Bump to look at later.

starcatcher1975

Thank you for this

irisheyez718

Thanks!

thaphatdiva

This is awesome. Thanks!

jgic2009

Very cool -- thanks for sharing!

MNA76

bump

gritsinct

Thank you for sharing this!

heybales

You are all very welcome.

Just let me know of any improvements you think could be had.

dollipop

Bump for later, cheers!

siriusalien

Bump for later

heybales

Ok, I did make some tweaks to the spreadsheet, visual only improvements, text changes, ect.

Really thinking of adding a tab for those that want to create their deficit by just their exercise calorie burn.

Or instead of starting at TDEE and subtracting, start at RMR and add in exercise, and that then allows all daily activity to create the deficit - whatever it may be - since that is truly the unknown usually (unless wearing a BMF or FitBit). But still spread it out over the week TDEE deficit style for better balance.

sz82b

Very helpful - Thanks!

RushBabe214

bump

BitteOrca

bump. thank you SO much! this clarifies everything for me.

heybales

bump. thank you SO much! this clarifies everything for me.

You are welcome, and you got the benefit, if you got it in last 2 days, of new improved version with new macro tab.

Crissthetealcat

Thank you SO Much!!!!
This is very helpful.

Marmitegeoff

Down loaded and will look through it when I have a bit more time, looks good Thank you

HMVOL7409

Yea! Bumping bc I was looking for it everywhere a few weeks ago and couldn't bring it up in a search!

onyxgirl17

This is amazing and confirms the calculations I had been doing on how fast I've been losing weight. I knew my TDEE was around 1750 and this confirms it. Lower then a lot of other people I know, but it's good to know.

I can tweak MFP accordingly.