Spreadsheet for BMR/TDEE Deficit, Macro calcs, HRM zones

Queen2day

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User819

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nannukka

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I freaking loved that spreadsheet!!!! It was SOOO easy to use. Like you said Heybales, just start from the top and read what it asks you to do (and not to do), keep plugging along. If you have the measurements it doesn't even take long - and VOILA!!! It was AHA moment in the biggest sense. I was so impressed with that spreadsheet. All the reading that I have done the past month came clear and I feel I have a clear plan and a vision and a roadmap (I love that. That is what it is). I also read the whole thread and all the questions and answers. Now I feel like I have those numbers from the spreadsheet as my guidelines and I have better understanding of the relationship with food and exercise. But more importantly after reading your advice to the other lovely people on here, I understand that it will take time, weight will go up and down and stall but no need to panic. I understand that this will be sustainable for lifetime and I do NOT need to worry if I go little over or under the goal numbers. No need to obsess and worry - just take the knowledge and go for it! This was the most informative and freeing time I have spent in MFP!!

Heybales, you have spend hours making spreadsheets, fixing them, answering people's questions patiently and kindly. I hope many good things come to your way. Thank you!

I'm glad it worked that well for you with info, it wasn't really intended as educational, I figured someone would only give it a try if they had done some reading already, and just wanted a storage place for their stats and easier way of looking at it.

It has been actually a stress relief for when exercise can't be, so beneficial for me too.

Now to start the app development, ahah.

nannukka

oopsy, that previous thing posted "too fast". hah haaa. Still learning here.

I think for me it was so fantastic since I have been reading so much the past month. First getting totally confused with MFP system and by reading some posts in general forum. More and more confused and unsure about everything. Then I finally bumped into PUs stuff (thank you goes there too) and it started to make sense and some how this spreadsheet totally opened up the info for me. But I do think you do need to have been familiar with the terminology and it helps if you have read these boards and maybe done some calculations with the other outside calculators. This spreadsheet though made it easy for me to see and understand all that above information not to mention that it is great that it is all there, on one page. I will be using the Simple Setup and the tab where you can track your progress. Awesome!!

shadow2soul

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Kelly043

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Sandia_Sweetie

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Streamlinedforlife

Very helpful! thanks

larsensue

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heybales

Very helpful! thanks

Hope you find it useful.

Added a section on the Progress tab to include adding up your daily eaten calories over the course of one measurement to the next.
That way if the eating goal was 1750, and your avg was 1850, should come as no surprise you might not have seen results.

dsengel01

Bumping so I can find it again. Thank you!!

Lonasue32

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srgtbiggles

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ykckby1949

Clearly a lot of work to gather and consolidate but incredibly helpful. Thank you

Ron6098

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rlp1975

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heybales

Clearly a lot of work to gather and consolidate but incredibly helpful. Thank you

When I heard of all the scratch paper being used, or setting up their own spreadsheets, and tracking their own results, and going to multiple sites - no way.

Plus I already had most the stuff in one place for my own use helping others, just some tweaking to make it easier.

Richie2shoes

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praoenator

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greyt2bfit

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HJMAYES

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jennij1984

Thank you for sharing this information!

cmurphy252

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lklkl5

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heybales

Major new tab added - FitBit_BodyMedia

So reason for using this rather than default MFP syncing and using.

You want the 15-20% deficit method used with TDEE Deficit, not the block of calories MFP uses (250, 500, ect).
You have many workouts that those devices are not good at estimating calorie burn, lifting, spin, rowing, ect, so you do want some syncing, but some manual logging, and want the same % Deficit method.
You want a totally static number to eat everyday, and do normal exercise included TDEE Deficit method avg out daily.
You want to use the Simple Setup tab recommendation, and want the non-exercise TDEE to match what the device says.
You got a tested RMR figure and BMR based on that is very different than BMR the device is using for non-moving time, so you want to adjust the height to try to get the BMR's the same for better TDEE estimate.
Your Katch BMR is very different than BMR device is using, desire same adjustment for better TDEE estimate.

Fill in Simple Setup tab down to the Goal Weight.
Go to FitBit_BodyMedia tab.
Delete sample yellow cells.
Enter in your tested RMR if you have one, leave blank if none.
Adjustment is shown for the device site to use, if desired.

3 options shown for the 2 methods.
MFP method - daily eating goal changes as activity changes or you log exercise calories, with deficit. Normal sync method, but using % deficit rather than block calories. Trying to minimize adjustment amounts so fewer big changes.
TDEE method - daily eating goal changes a little bit as activity changes, no logging of exercise expected if the device correctly estimates calories burn.
TDEE method using Simple Setup tab - static daily eating goal, and device used for non-exercise day TDEE, activity calc for exercise, potentially bigger deficit given if lifting part of routine.

I can still make improvements to it, so feedback still desired.

sullrico18

Thanks for sharing!

xprplstardust

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danap17

tagiriga

Wow this is great! Thanks for putting in all the hard work. :flowerforyou:

heybales

Wow this is great! Thanks for putting in all the hard work. :flowerforyou:

Hope you find it useful. Just keep updating and sticking to a plan.