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

Captain_RG

Thanks dude

CherryOnionKiss

link does not work

heybales

link does not work

8 other folks looking at it right now. And it works.

Eupho

link does not work

8 other folks looking at it right now. And it works.

Yup! .. I'm one of them!

and THANKYOU for all your effort! :drinker: :happy:

Eupho

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.

Yup.. I was looking at it, and in the -File- there was no option to do anything UNTIL I logged into my Google acc.. et Voila! Option to copy! .. :smokin:

alaynarobinson1

AWESOME!!! I've been looking for something like this for months!

donnab83

Bump

pvesey

bump thank you!

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.

Yup.. I was looking at it, and in the -File- there was no option to do anything UNTIL I logged into my Google acc.. et Voila! Option to copy! .. :smokin:

Oh, thank you for doing that. I didn't realize it locked out options to save it if you don't have Google account.
Was the File - Download as not available either?

heybales

Glad you all are finding it useful.

Nice to see some confirmations in there regarding already eating at one of the goals and it working well for you.

I'll have to see about making the Excel version available somewhere.

Kathy53925

bumping...took me FOREVER to find this again!!

ilovemybuggy

bump

sweebum

Glad you all are finding it useful.

Nice to see some confirmations in there regarding already eating at one of the goals and it working well for you.

I'll have to see about making the Excel version available somewhere.

When I download it, I have the option to open and save in excel. That said, this is much more accurate for my needs, thank you very much for taking the time to make it.:flowerforyou:

KellyKAG

bump

balancejenn

Shrinking_Moody

Bumpity bump bump

missfelicia6

Hmmm...It will take me time to figure all these numbers out!

Awesome that you were able to do that!!

Very helpful!

Thank you

kazhowe

bump

jcrowfoot

bump

BradHallFitness

Isn't this pretty much what the MFP site does for you? The data is displayed a little differently, but it's still based on the idea of figuring out your TDEE, picking a reasonable deficit and giving you macro targets.

It is not actually.

MFP doesn't calculate a TDEE that includes exercise, unless you don't exercise, in which case it is correct.
You'll notice their activity levels are totally without reference to exercise.

MFP calculates a non-exercise maintenance, takes a deficit, and then you add on exercise when really done - and eat at that level.

Most weight loss programs calculate a true exercise included TDEE, take a deficit, and then you eat at that level.

May end up about the same.

So 2 ways to look at it.
Motivated to eat more, you workout and do it the MFP way.
Motivated to meet the goals you setup and are already eating at, do it a TDEE deficit method way.

The other big difference is on MFP you select your own possibly unreasonable weight loss amount, and given a calorie goal that may not be realistic for the amount you have to lose. It may give great results for 1-3 weeks before slowly tapering off, but if you read all the posts about stalls and plateaus, that stops for far too many. But you are hooked and here and advertisers are happy.

Whereas taking a % off your true TDEE allows more reasonable deficit for how much you have to lose.

So very different as the many that got out of stalls by NOT taking MFP's suggestions will tell you.

Great info Heybales! You have very quickly put into words what I've been explaining to my clients/customers for almost 2 years. Thanks for sharing your knowledge.

bltrexler

Awesome, and thanks

texastango

Also on BLOG:
http://www.myfitnesspal.com/blog/heybales?month=201207

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 (Roadmap from helloitsdan, EM2WL group, ect), and BMR, ect. It is not totally meant as educational, which you can get elsewhere.

I'm hopefully done tweaking, as I got suggestions from my friends list and the first version was out for awhile, but let me know if something lacking or wrong. Which means check back for updates compared to your saved version. The date is there.

The sheet mentions the fact you can copy it to your own Google account, or download it as Excel, and most the formatting looks correct, the math is the same. The one that is there is locked of course so no accidental changes.

Hope you can find it useful.

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

Great idea..and lots of hard work went into this...so kudos.

Just FYI - Most current data show that your RMR not only changes as you lose weight, and slows as you diet, but that it doesn't increase when you exercise, nor is it what the typical formulas suggest - it's lower.

Therefore your typical calorie burns will not have the amount or effect you expect them too...but less.

A recent article referred to just this and provides a model for a new calculator other than the typical Mifflin-St. Joer which predicts how many cals you need to maintain a setpoint - ie if you weren't dieting.

I'll give the link below to the article which contains a link to the calculator. Getting a Metabolic Cart and measurement of your RMR is the most accurate for your current weight and would have to be redone after losing significantly more weight.

Bottom line - you don't necessarily want to eat back all your calories that you exercise off..or eat all the calories MFP tells you that you can. Do what works for you..but be aware of the facts as you do.

http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/

http://www.pbrc.edu/research-and-faculty/calculators/weight-loss-predictor//

bluestocking01

Thanks!

breezy62037

bump for later use

butterfli7o

Wow!! Thank you!

hnsaunde

bump

Cazzy34

Thank you! This is great! Now i know why i'm not losing and what i need to do!

My BMR is just over 1200, and my TDEE at 1400! Very little space for a good deficit! lol

Very informative tho x

heybales

Great idea..and lots of hard work went into this...so kudos.

Just FYI - Most current data show that your RMR not only changes as you lose weight, and slows as you diet, but that it doesn't increase when you exercise, nor is it what the typical formulas suggest - it's lower.

Therefore your typical calorie burns will not have the amount or effect you expect them too...but less.

A recent article referred to just this and provides a model for a new calculator other than the typical Mifflin-St. Joer which predicts how many cals you need to maintain a setpoint - ie if you weren't dieting.

I'll give the link below to the article which contains a link to the calculator. Getting a Metabolic Cart and measurement of your RMR is the most accurate for your current weight and would have to be redone after losing significantly more weight.

Bottom line - you don't necessarily want to eat back all your calories that you exercise off..or eat all the calories MFP tells you that you can. Do what works for you..but be aware of the facts as you do.

http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/

http://www.pbrc.edu/research-and-faculty/calculators/weight-loss-predictor//

Correct on RMR on couple points.
As weight is loss, it lowers, along with BMR of course. Hence need to update stats.
As you exercise and become a more efficient system, it lowers. Hence TDEE estimate of calories is very minor, like 100-150 / hr.
If you take too big a deficit especially with exercise it lowers more, as body conserves other movements to conserve limited energy. Hence need to take a reasonable deficit.

The RMR measurement can be great, and if you wait until you've done a decent amount of cardio and had improvement, not likely to see much more efficiency added, only the slowing with weight loss.
So multiplier from weight stays about the same, unless you massively lose or gain muscle, or undereat too bad and cause slowdown.

And the TDEE deficit method takes care of exactly your concern over calories.

Actually, if you followed MFP method to the letter, and their calorie burn estimates, you'd probably be saved.
You'd likely be given a goal too low if just done by itself with no exercise.
But you exercise and calorie burn is inflated, so you properly eat back those calories, and increase yourself to a more reasonable deficit on workout days.
This also causes automatic calorie cycling.

Some of the desires to improve things actually make it worse. Using HRM for accurate burn data, and then only eating some of it back - coupled with a still too low of a goal for your activity level.

At the bottom of the TDEE calculator section, you'll see how many calories per hr is estimated for your stats there. Probably no where near what you actually burn per hour.

Nice info though, and taken care of in the TDEE deficit method.

heybales

Thank you! This is great! Now i know why i'm not losing and what i need to do!

My BMR is just over 1200, and my TDEE at 1400! Very little space for a good deficit! lol

Very informative tho x

That's true, if you don't exercise, little movement for a deficit.
Because that is less than sedentary actually - might confirm the stats are entered correctly. Because 1200 BMR would give 1440 TDEE if no exercise.

nannabannana

Thank you!