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

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.

strengthappeal

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RawCarrots

Thank you!

04ward

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sleekchick

Thank you so much for this. I've had one of those days where I've been so down about my efforts. I'm not sure how I can be going so wrong when I'm trying so hard, although I have PCOS which isn't helpful, but this feels like it could really help. Much appreciated

mkzara

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heybales

Thank you so much for this. I've had one of those days where I've been so down about my efforts. I'm not sure how I can be going so wrong when I'm trying so hard, although I have PCOS which isn't helpful, but this feels like it could really help. Much appreciated

Hope it helps, many with PCOS I know using it.

What helped was after eating enough so that they were not suppressing their metabolism, they got RMR tests. Several much higher RMR that calculated.

ChristineinMA

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biggirl1000

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Allterrain_Lady

Bump to read when I have half a day ahead of me... Seems really interesting

nebslp

Bump