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

rachelilb

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hypallage

Brilliant - Thank you

GrumpyAG

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heybales

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

Excellent job.

One correction to method with the HRM calorie burns. If you have gotten the spreadsheet since I think 8/15, that section where you enter in known workout HRM burns, the time of workouts is new, and already subtracts out the BMR calories for what you would be doing anyway.
You'll see the difference if you have no time entered compared to if you have time entered.

It also sounds like you are combining methods.
If using the BMR/TDEE tab, you don't eat back exercise calories because it's already in the TDEE.
If using the MFP tweak tab, you do eat them back because workouts are infrequent or too iffy to nail down.

Plus with being so close to goal, too big a deficit with this type of workout could have bad performance gains.

I'd suggest that if the workouts are more regular than not, use the TDEE deficit method.
So TDEE of 2055.
15% deficit is 1747 everyday, workout or not. Log your workouts as 1 calorie, or after eating your last food and hitting goal you can log full calorie burn workout since it'll mess up the daily goal.

And frankly, for Insanity, you'll need it, because it is a big carb burner, and if you aren't getting those replenished before the next workout, you risk after several days burning through stored carbs, and now muscle will be broken down to convert to glucose.

So that may not seem like much, but I'll bet your real TDEE is higher than Sedentary + your workouts. Most people wearing the FitBit's and BodyMediaFit's discovery they are actually at Lightly Active or more. That would make your TDEE closer to 2190.

Now, what you do remember with eating 1750 every day is, if you planned on 5 workouts a week, and you miss a workout, skip a 250 calorie snack that day. If you end up making it up, eat another 250 that makeup day. If you add on another workout day, add another 250 cal snack. Because you are spreading the workout calories over the week, and also the eating goal, for balance.

If the workouts are truly really iffy and irregular, and you want to just eat back exercise calories when you get them, then don't adjust them, because you need that minor buffer.
Use the MFP Tweak tab and the RMR figure based on BF%. 1575.
Set MFP to Very Active and 1lb goal, and eat back total HRM calories when you actually do the workout.
Would also suggest, if you do evening workout, you may not feel like eating the whole amount back that night - allow breakfast to help make that up too.

adianeschu

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Snooozie

:bigsmile:

munty76

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

Excellent job.

One correction to method with the HRM calorie burns. If you have gotten the spreadsheet since I think 8/15, that section where you enter in known workout HRM burns, the time of workouts is new, and already subtracts out the BMR calories for what you would be doing anyway.
You'll see the difference if you have no time entered compared to if you have time entered.

It also sounds like you are combining methods.
If using the BMR/TDEE tab, you don't eat back exercise calories because it's already in the TDEE.
If using the MFP tweak tab, you do eat them back because workouts are infrequent or too iffy to nail down.

Plus with being so close to goal, too big a deficit with this type of workout could have bad performance gains.

I'd suggest that if the workouts are more regular than not, use the TDEE deficit method.
So TDEE of 2055.
15% deficit is 1747 everyday, workout or not. Log your workouts as 1 calorie, or after eating your last food and hitting goal you can log full calorie burn workout since it'll mess up the daily goal.

And frankly, for Insanity, you'll need it, because it is a big carb burner, and if you aren't getting those replenished before the next workout, you risk after several days burning through stored carbs, and now muscle will be broken down to convert to glucose.

So that may not seem like much, but I'll bet your real TDEE is higher than Sedentary + your workouts. Most people wearing the FitBit's and BodyMediaFit's discovery they are actually at Lightly Active or more. That would make your TDEE closer to 2190.

Now, what you do remember with eating 1750 every day is, if you planned on 5 workouts a week, and you miss a workout, skip a 250 calorie snack that day. If you end up making it up, eat another 250 that makeup day. If you add on another workout day, add another 250 cal snack. Because you are spreading the workout calories over the week, and also the eating goal, for balance.

If the workouts are truly really iffy and irregular, and you want to just eat back exercise calories when you get them, then don't adjust them, because you need that minor buffer.
Use the MFP Tweak tab and the RMR figure based on BF%. 1575.
Set MFP to Very Active and 1lb goal, and eat back total HRM calories when you actually do the workout.
Would also suggest, if you do evening workout, you may not feel like eating the whole amount back that night - allow breakfast to help make that up too.

Thanks for that detailed explanation. I totallyoverlooked the work out mins column in the spreadsheet. Also i was combining both methods ( oops)

iv recalculated by figures as iv put on 1kg since and using the tdee tab it works out to a higher tdee. I was truggling with concept of eating back or not etc , but i thnk iv grapsed it now.

Basically dont eat exercise back! and dont add more than 15% deficit if doing insanity.

Thanks again for taking the time explain.

njohn1967m

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Lrdoflamancha

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brittryan1017

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MaryIM

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

WOW! Very interesting and at first glance looks complex. Since I have an data/analyst type personality, this looks like a tool for me ... THANKS for sharing!

Lrdoflamancha

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heybales

WOW! Very interesting and at first glance looks complex. Since I have an data/analyst type personality, this looks like a tool for me ... THANKS for sharing!

You'll probably appreciate I even tried to leave most formula's as original, calling in stats as needed instead of reducing down or re-arranging the order. That way if someone wanted to look up what the Cunningham RMR formula is, they can look in that cell and see I did indeed use it.
Or wondering why the Katch BMR is different from other sites by a couple calories, I didn't round anything until the end, and conversion to/from metric was several significant digits worth.

x_JT_x

Thank you!!

heybales

Thank you!!

You bet.

I'm looking at overhaul of the BMR/TDEE page to include the calculations for the bodyfat%, that way you can store the stats for those measurements too, and update as needed.

And get both TDEE calculators up at the top of the page, pointing out the differences between them.

diverdiza

Heybales - help please.

I have set my MFP settings acording to your spreadsheet, using the Katch-McArdle figure (1606) as my daily goal and where relevant eating back most of my exercise calories. But I have been stuck now for over a month, both scale and now tape measure as well.

Seeing as my BF % is high (over 40 using the average number given by gymgoal), can I afford to drop my intake a bit even though it would technically be below BMR? Or not?
Thanks

sanvanhaaften

Bump!

heybales

Heybales - help please.

I have set my MFP settings acording to your spreadsheet, using the Katch-McArdle figure (1606) as my daily goal and where relevant eating back most of my exercise calories. But I have been stuck now for over a month, both scale and now tape measure as well.

Seeing as my BF % is high (over 40 using the average number given by gymgoal), can I afford to drop my intake a bit even though it would technically be below BMR? Or not?
Thanks

Did you get the spreadsheet in the last 10 days again.

Sounds like you are using the MFP Tweak tab, and due to some suggestions and trying to apply the same TDEE deficit method to it, have revamped how it does it's math.

So you might take a peek at another download, and this new topic thread that describes the Ver 3.

http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones

Also, it has a calc for bodyfat%, so you can log your measurements.

Because if you are working out decently, and eating decentely now, your body actually has the means of making changes because of your exercise. And that doesn't always mean weight loss, even though it usually means fat loss.

diverdiza

Heybales - help please.

I have set my MFP settings acording to your spreadsheet, using the Katch-McArdle figure (1606) as my daily goal and where relevant eating back most of my exercise calories. But I have been stuck now for over a month, both scale and now tape measure as well.

Seeing as my BF % is high (over 40 using the average number given by gymgoal), can I afford to drop my intake a bit even though it would technically be below BMR? Or not?
Thanks

Did you get the spreadsheet in the last 10 days again.

Sounds like you are using the MFP Tweak tab, and due to some suggestions and trying to apply the same TDEE deficit method to it, have revamped how it does it's math.

So you might take a peek at another download, and this new topic thread that describes the Ver 3.

http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones

Also, it has a calc for bodyfat%, so you can log your measurements.

Because if you are working out decently, and eating decentely now, your body actually has the means of making changes because of your exercise. And that doesn't always mean weight loss, even though it usually means fat loss.

Hi.
I've now downloaded version 3 but with either version I am not looking at the TDEE figures, only the BMR. This is because, as you put it on the MFP tweak tab, my workouts are "iffy or irregular". So other than inputting my stats into the BMR/TDEE tab (and now using its BF calculator) I stay away from the rest of that tab.
So my question is still, given my high BF%, can I eat less than the Katch-McArdle BMR figure?
4+ weeks of no progress is really getting to me!!

wolt98

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heybales

Hi.
I've now downloaded version 3 but with either version I am not looking at the TDEE figures, only the BMR. This is because, as you put it on the MFP tweak tab, my workouts are "iffy or irregular". So other than inputting my stats into the BMR/TDEE tab (and now using its BF calculator) I stay away from the rest of that tab.
So my question is still, given my high BF%, can I eat less than the Katch-McArdle BMR figure?
4+ weeks of no progress is really getting to me!!

Ah, now i remember, maybe.

So the bigger part of the equation - how are you determining calories burned to eat back?
Is the estimate for bodyfat between the 2 equations close? If not, you may have body type that doesn't do estimates well from measuring. Should be within 5%, if not, the BMR differences can be pretty decent sometimes.

Because Katch BMR is actually already underestimated when you are overweight, it is only using LBM for BMR calc, and actually your bodyfat does take energy to maintain fluid levels in, not as much at healthy weight, but it counts when overweight.

So it's actually likely, you are not eating enough. Hence the new spreadsheet there does the 20% deficit instead of starting at BMR level, which is walking you too close or under the line of benefiting fully from your workouts.

Keltinator

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