Spreadsheet for BMR/TDEE Deficit calc, Macro calc, HRM

Springfield_Rocks

Bumpppety bump

BethlovesRene

thanks for the help!!

diverdiza

Ok, so you have a tad less LBM than avg for person your age/height/weight.
But that's good to know, and great reason you don't want to eat too little and possible lose more. You need it all.

So you need to figure out which is more motivating to you.
I scheduled 5 hrs of weekly exercise into my daily avg eating amount.
or
I want to eat some extra each day and that motivates me to work out.

If the former, use the BMR/TDEE tab and be realistic for the amount of hours you can get yourself to workout weekly.
Take which ever deficit method is appropriate.

If the latter, use the MFP Tweak tab and use the RMR as lower value to hit each day, and since using a HRM eat back extra when you burn extra. Don't worry about getting it eaten within that day before midnight, but before the next workout at least in 24 hrs. So in the green one day, in the red the next.

Thanks for the input. My work-life is totally unpredictable so I prefer option 2 so I only get credit for exercise when I actually do it :-)
So I'll aim for the Katch amount at least in the 24 hour period.

ladytinkerbell99

bump

Stripple

Bump

speediejane

bump

azalais7

I noticed I can eat more and do cardio with the way the formula calculated, but I would have a smaller rate of loss that way (ave .54/week) compared to if I did heavy lifting I could lose at a higher rate on average but eat less (ave. 1 lb/loss per week)?

I'm a bit confused by this, too--the sheet directs me to eat about 250 calories less if I'm doing heavy lifting than if I'm doing mostly cardio or no exercise at all. Can that be right?

Sure, read the study, if you do weight lifting, you can retain your muscle and therefore take a bigger deficit.

If you do a little bit of lifting, you could also split the difference.

Ah, okay--so is this basically like a cutting phase, then? That was the impression I got from the study abstract.

lesita75

Thank you!!

wk9t

Thanks. Just saved a copy to my Google Drive. I'm going to give it a closer look later on.

candctaber

bump for when I get home so I can download it on my computer!

THANK YOU!

olee67

For some reason I can't downlaod the thing and input my own info.

richx83

bump

mellabyte

Thank you. This is great. ^_^

According to this spreadsheet, I'm close to what I should be logging as net (if lifting to concentrate on LBM) - 1328 and I'm set at 1300 and have been seeing consistent results. Yay. But on the occasional days I go over, I log (~1450) close to what's set for if I were mostly cardio, 1553 - but never over.

Maybe, that's why even though I have my weight fluctuations - I've still lost consistently - because I end up staying between the two?

Either way, thanks again for this!

DLKeeble

Bump, still too new to figure most of this out.

Deedles2012

bump~great info. Thanks for putting this together

Panda_1999

Thanks :flowerforyou: for sharing this

Gaubelau

Brilliant! Thanks!
Bump

gogojodee

Bump

half_moon

Cool!

azalais7

For some reason I can't downlaod the thing and input my own info.

Not sure how it works if you don't have a google account, but I had to sign in to my account before it would let me download.

hteapot

bump

rose313

Answered my own question.

heybales

For some reason I can't downlaod the thing and input my own info.

As someone else commented, either your own Google account if you want to make a copy, otherwise you can make a copy and better keep the browser window open.

Or download as excel file.

LottieLou13

bump

tuffytuffy1

Doin' the bump, thanks!

tzeoli86

bump

MsNewBooty83

ill be checking this one out after kiddies r in bed tonight! lol thanks

cateyjo

bump for later reading....thanks

ALW65

<Bows respectfully to your advanced level of spreadsheets> Thanks so much for your efforts with this - I can't wait to take a look at it and am going to post a link on my thread :flowerforyou:

ahelland21

Bump - thanks for sharing!