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

AiimeeDee

Bump and thank you!!!

angiemartin78

Bumping for info...Thanks!

dare2love81

bump

NWCountryGal

I was planning to do an Excel Spreadsheet and this may save me the trouble. I'll go take a look, thank you much, denise

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.

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 cells. I wanted explanations.

There is sample data there already, perhaps viewing what was going on with example person my help explain how to use for yourself. But delete data in yellow cells before putting in your own info, no need for confusion.

Each tab has an explanation at top as to why you may want to use that method, or what that tab does for you.

The BMR/TDEE Deficit tab, shows you the 3 different calcs for BMR you've probably seen. And then three ways of trying to nail your real TDEE figure (pick one). Then several deficit methods that I've seen referenced in studies or is popular, and when you might use that deficit method. Pick one or a middle value of extremes perhaps. And how to change the MFP settings.

The MFP Tweak tab, is merely to get the Daily goal figure above whatever number you want to use as bare minimum, be that better estimated BMR or perhaps a RMR figure you got from a test. Then you eat back HRM based exercise calories. For when your workouts are too iffy to include in daily TDEE value based on weekly average.

The Macros tab is new and deals with some of the common advice on how much protein, fat, and carbs to eat if not straight % method, which is what MFP uses. So now a means to get your amounts, and convert to a %, and what to change in MFP to meet your eating goals. Also included some Zone diet calcs I had from years ago using this method during endurance training, in case you do that diet in general.

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. Included a new section on getting your Lactate Threshold figured out for performance training. Perhaps the weight is coming off and now you want to train smart for an event and being fast or have endurance.

The Eating For Future You was the start of the spreadsheet, and is specific method that is 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 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

bluepacific71

Bump

MoonIite

Thanks for the spreadsheet, makes my life so much easier!

Bump for those who missed the thread

jayvzcochran

bump

ResetJen

Thanks....I look forward to playing with this :-)

heybales

Any usefulness to this being a place to log like weekly stats, to see perhaps a tad easier, movement over time?

Or is this more useful to just use when time to update personal measurements an recalc goals, otherwise it waits?

To that question, I can get the formula's for the 3 bodyfat% estimate methods, any desire to have it included, where again stats would be saved for next time?

saramerrigan

I think ti would be good to have somewhere to record weekly stats, movement etc

I'm running my stats in a separate spreadsheet at the moment so would be cool to see what you have in mind!

fat214

Thanks :flowerforyou:

JacquelineD35

bump

heybales

I used a new Google spreadsheet feature to lock down the cells that have formula's in them.
But I have no idea if they stay that way when you make your copy, or download as Excel spreadsheet.

If someone gets the spreadsheet today, let me know if your personal copy is still accepting input. It's impossible for me to test that fully.

Thanks.

lrcross

...very detailed! Thanks for sharing...

EvgeniZyntx

thanks

Swissmiss

Is there an actual spreadsheet? I was not able to find one.

heybales

Is there an actual spreadsheet? I was not able to find one.

Link still works, maybe missed it in original post.

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

ebh2217

Wow what a lot of work, most appreciated!

amandajayne11

This is awesome. Thank you so much for sharing all your hard work

RoseAsRose

Bump - this is good stuff!

di2losew8

bump

heybales

Got a suggestion I'll probably incorporate.

So the section on using your known HRM workout calories - those include what would have been burned during that time even without a workout, so some double counting on some calories.

So I'm thinking of way to allow you to put in the time of the workout during the week and not just calories, it'll see what the base burn for that time would have been anyway, and have a more correct weekly burn, and therefore daily avg.

Because that could be anywhere from 400-1000 extra calories a week from that doubling up. Might as well go for max deficit and weight loss while being on safer side of things.

heybales

Got a suggestion I'll probably incorporate.

So the section on using your known HRM workout calories - those include what would have been burned during that time even without a workout, so some double counting on some calories.

So I'm thinking of way to allow you to put in the time of the workout during the week and not just calories, it'll see what the base burn for that time would have been anyway, and have a more correct weekly burn, and therefore daily avg.

Because that could be anywhere from 400-1000 extra calories a week from that doubling up. Might as well go for max deficit and weight loss while being on safer side of things.

Ok, spreadsheet has been updated on the BMR/TDEE tab.

As I mentioned above, if you enter in HRM burn calories, and minutes of exercise, the burn calories are reduced by the amount of calories that would have been assumed had you not worked out.

In other words, no doubling of the the base calories you were going to burn already.
Might say, NET exercise calories, not GROSS.

Which only matters on weight loss program and calorie counting.

Jtorres326

Thank you!

tokens101

I may not be understanding this correctly, but I put my stats in (18, f, 65 inches, 110lbs) and my BMR came up at around 800. Even with extreme exercise my daily caloric needs were 1600? When I was two pounds heavier (so practically no difference) I could maintain my weight with 5 days moderate exercise and 2000 calories...have I read it wrong?

heybales

I may not be understanding this correctly, but I put my stats in (18, f, 65 inches, 110lbs) and my BMR came up at around 800. Even with extreme exercise my daily caloric needs were 1600? When I was two pounds heavier (so practically no difference) I could maintain my weight with 5 days moderate exercise and 2000 calories...have I read it wrong?

Well, you read correctly, but you left stat in there for bodyfat% from the example woman.

Your weight at 55% BF you'd have BMR of 855.

If you don't know BF%, then BMR is 1280, and that is probably correct at goal weight.

Delete that BF% stat, and everything changes, and indeed, 3-5 days activity level is 1984.

Same TDEE calc as you would find almost anywhere.

May have limited use at goal weight though. Not weight gain built into it at all. Though the Macro tab may be useful if trying to increase muscle now.

saramerrigan

Got a suggestion I'll probably incorporate.

So the section on using your known HRM workout calories - those include what would have been burned during that time even without a workout, so some double counting on some calories.

So I'm thinking of way to allow you to put in the time of the workout during the week and not just calories, it'll see what the base burn for that time would have been anyway, and have a more correct weekly burn, and therefore daily avg.

Because that could be anywhere from 400-1000 extra calories a week from that doubling up. Might as well go for max deficit and weight loss while being on safer side of things.

Oooh a new toy

Heading off to update my copy now. Thanks for the continuous improvements

heybales

Updated spreadsheet yet again!

My own and another experience made me do what I knew should have been in there.

On the BMR/TDEE tab, next to the BMR section, is section on RMR.

Estimate given if you know your bodyfat% - because decent estimate of RMR is based on amount of LBM.

But even better, if you had your RMR measured by gas analysis, and you see it's not suppressed (which it could be, in which case don't make it worse by taking deficit off of it) - you can see what your better estimated BMR must be, and what your bodyfat% might be that supports that level of energy burn.

End result is, if you know your tested RMR, enter it, you'll be told likely BF% for having that RMR, enter that BF% in your stats, and now all the calcs for BMR and TDEE are based on your measured value.

So if you have a BMR/RMR better than calc would give, might as well support it, if indeed slower, than less.

And why might it be slower besides suppressed because of undereating?

You are very aerobically fit, and your body is very efficient, and it just doesn't burn much at rest.

I'd suggest if your resting HR in the morning is below 55, that's a good chance to be true.

munty76

Hi Heybales. I wanted to thank you for all the work you have put into this. its very much appreciated. I was wondering you would be able to verify my numbers so i can make sure im doing the right thing.

Im doing the insanity work out program and have been using a hrm.

G: Male
Age 35
C. weight 143.3
G weight ? 125?
C body fat % 24.8 ( estimate based on waist (36") / neck 15" measurements )
lmb 107.8

I changed my hrm setting to 141.2cm for height and as iv noticed my HR getting up to 185 during workouts iv upped this to 192 on the hrm. I also take the calories my hrm shows me and minus my estimated rmr for that period... i.e 30 min work out = 430 calories but i log 400 calories as 30 is what i would have used up anyway.

Using the first tab on the spreadsheet iv entered my calories burnt for each day to work out my tdee which comes to 2055

Ok - to lose weight i knock 500 cals off this figure ( 1553) and eat back any exercise calories.... so i end up eating about 2000 calories with 500 coming off it each day to get to my target of 1553.

So in the mfp tweak tab the idea is to get my target calories close to 1553 so i set it to sedentary and goal to 1/2 weight loss which gives me a target of 1590.

So to sum up I eat anywhere from 1590 to 2000 depending on how much exercise i do so that my net calories is 1590. and i minus my rmr calories from any figure my hrm gives me.

Is the the right way to do it??

really appreciate your help.

Munty

rtwinrn06

bump. thx.