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

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  • heybales
    heybales Posts: 18,842 Member
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    Another improvement.

    Automated the Eating For Future You section on the Simple Setup tab. Much easier than the Future You tab.

    Sadly a lot of changes, so if wanting to use it, much download new sheet.
  • heybales
    heybales Posts: 18,842 Member
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    Good news if you want to update spreadsheet for some feature you want to use, but keep a filled out Progress tab with all your past stats.

    If using Excel, easy to copy Sheet over to another Workbook, so if using Excel on your own.

    If using Google Spreadsheet, do the following.

    Make a Copy of new spreadsheet, giving it perhaps a date related name. Leave it open.

    Go into current spreadsheet that has your stats in it already.
    Right click on the Progress tab and select Copy to ...
    Check the box for the name of the new spreadsheet, and Select.
    Notice will say Done, do not choose to open it since it already is.
    Close this old spreadsheet and go to the new one.
    Right click on Progress tab and Delete.
    Right click on Copy of Progress tab and Rename to Progress.
    Done.
  • 007AS
    007AS Posts: 12
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    bump
  • jlhill7
    jlhill7 Posts: 226 Member
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    BUMP
  • stljam
    stljam Posts: 512 Member
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    bump
  • saramerrigan
    saramerrigan Posts: 555 Member
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    Thanks for these latest updates and your continual strivings for spreadsheet perfection!
  • heybales
    heybales Posts: 18,842 Member
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    Thanks for these latest updates and your continual strivings for spreadsheet perfection!

    And someone gave me yet another suggestion I'm thinking of including.

    That 5 day TDEE / 2 day 25% of TDEE method. Need to find the research and the popular name being used on it now.

    Though easy enough to do the math once you have your TDEE, I was thinking of sticking it on the TDEE Deficit tab, remove the fat2fit method there since I already have Future You in there.
  • smilebhappy
    smilebhappy Posts: 811 Member
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    bump :happy:
  • heybales
    heybales Posts: 18,842 Member
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    Ok, on the TDEE Deficit tab, I added the Intermittent Fasting 5:2 in there.

    It's not hard, 25% of TDEE on 2 non-consecutive days, TDEE on 5 days.
    Getting the TDEE estimate good is the hard part.

    Also includes fact you should create a food item with the calories you don't get to eat on the fasting day.

    It does give slightly bigger deficit than other methods, and research sounds promising for benefits to hormones and insulin and IG, ect.
  • faeriewings1
    faeriewings1 Posts: 98 Member
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    Bump
  • pudgypie
    pudgypie Posts: 83 Member
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    bumping and bookmarking for later
  • crunch173
    crunch173 Posts: 13 Member
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    bump
  • Colleen790
    Colleen790 Posts: 813 Member
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    Bump
  • heybales
    heybales Posts: 18,842 Member
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    Decent update probably.

    Re-examined the studies on the BMR multipliers for the different activity levels.
    Found the actual averages of calories burned for the middle of the activity range based on BMR's from 1000 to 2400.

    So trade work, Light cardio, and Moderate cardio went down slightly, Heavy cardio and lifting went up.

    If you have a spreadsheet already and progress tab with stats already in it, process for using the new spreadsheet but saving your progress tab can be found in last post here.

    http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
  • heybales
    heybales Posts: 18,842 Member
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    Oops, people finding the old topic with old description of spreadsheet. This is at least newer.
  • daj150
    daj150 Posts: 815 Member
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    Bump
  • kwimpress
    kwimpress Posts: 40
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    bump
  • kwatkin
    kwatkin Posts: 81 Member
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    bump for later!
  • lucieblahnik
    lucieblahnik Posts: 1 Member
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    BUMP
  • heybales
    heybales Posts: 18,842 Member
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    Made some visual improvements to the Simple Setup tab, Activity Calculator, that hopefully help with dealing with work activity that is more than just a sedentary desk job.

    Mostly help those that are using the first time, but if you have a non-desk-job and didn't use the first 2 lines in the Activity Calculator, probably worth redoing your figures.

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