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

halata67

Bump to keep. Great info.

Baloostika

Also on blog.
http://www.myfitnesspal.com/blog/heybales/view/spreadsheet-ver-3-for-bmr-tdee-deficit-calcs-macro-calcs-hrm-zones-426221

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 stats for future reference and changes, which a web page can't give you.

So this Weight Loss Calculator Spreadsheet is hopefully self-explanatory if you have seen any of the discussions regarding TDEE and deficits, 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 and compare methods, 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. And be honest with activity levels, same as you need to be honest with food eaten, if you want to succeed.

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.
Your stats to log, including now the bodyfat% calc's found on other sites. So you can save your stats and see them change. Since using this program usually results in more fat lost and inches lost than just purely weight loss.
The 3 different calcs for BMR.
And then 3 different 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 Macros tab 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.

The HRM tab has some changes to the HRM you could do for better calorie burn estimates: mainly VO2max estimate, HRmax estimate methods.
Getting your HR training zones for better training, including a section on getting your Lactate Threshold figured out for performance training HR zones. Perhaps the weight is coming off and now you want to train smart for an event.
Also is a personalized for you table of calorie burn for different HR's based on a Polar funded study, so it's like having a Polar, but perhaps even better if yours does not allow entering the VO2max stat. And if you see advice on working out at a % of VO2max, table for that too.

The MFP Tweak tab, is merely to get the Daily goal figure above whatever number you want to use as bare minimum. 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 Eating For Future You was the start of the spreadsheet, and is specific method that is perhaps more work to nail daily activity, but perhaps better potential if honest.

The Garmin tab is for those using that HRM with Firstbeat algorithms. That HRM has no ability to input known or better estimated VO2max stat, so a way to tweak the settings to force it to use a known value anyway.

I'm hopefully done tweaking, as I got suggestions from my friends list and the 1st and 2nd version have been out for awhile, but let me know if something is lacking or wrong. Which means check back for updates compared to your saved version. The date is there on each tab, depending on what you use.

The sheet explains the fact you can copy it to your own Google account, or download it as Excel and most of the formatting still looks correct, the math is the same either version.

Enjoy.

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


I forgot to mention the sample person in the stats, so you can see what has happened.

30 yr old female, currently 230 lbs, goal is 130, 65".
Has had a resting metabolism test done that gave a stat that is entered in RMR section.
Used the bodyfat% estimate there in her stats for better BMR estimate.

Works in hospital 40 hrs week on her feet, estimates 5 of those hrs is more than just walking around, but lifting and carrying heavy stuff.
Weight lifts 2 x weekly for 60 min with a 15 min walk warmup.
Walks another day for 15 min.
Gym class 3 x weekly for 60 min.
Wears HRM properly setup - see HRM tab. Has gotten her HRmax and VO2max calculated and used on it.
Has a consistent workout schedule and knows average calorie burn for the workouts.
Wore a FitBit for a little while and has some averages, but doesn't trust them.
Is taking the obese deficit goal for now, until another deficit method is bigger.
Used that goal on the Macros tab to setup eating enough protein.

That's our sample gal, in case you want to see where those stats ended up in the spreadsheet.

I cannot understand anything on the spreadsheet and don't even know what to do or where to make adjustments.
Anyways am 37 weighing 220 and 5"8 tall. I exercise 5 to 6 days a week for an hour and sometimes 2 hrs doing a combination of cardio and strength training, I also do CT some days. What will my TDEE be and what calories do I need to eat to lose 1lbs a week. Thank you.

heybales

I cannot understand anything on the spreadsheet and don't even know what to do or where to make adjustments.
Anyways am 37 weighing 220 and 5"8 tall. I exercise 5 to 6 days a week for an hour and sometimes 2 hrs doing a combination of cardio and strength training, I also do CT some days. What will my TDEE be and what calories do I need to eat to lose 1lbs a week. Thank you.

Well, did you read the top part of the page as to how to save the spreadsheet first. I can't let you change the master spreadsheet, or someone could screw up a formula for the next person using it. Actually, 5 people changing stats at once makes that impossible to use frankly.

So you must follow directions to Make a Copy or Download as Excel.

Then, you change the yellow cells, once you have deleted the sample stats already there in yellow cells.

Since you have specific types of workouts, I'd use TDEE calc 1A, with correct time in correct levels.
Then take that TDEE number down to the section for Deficits, and see which of the 3 is correct for you. Probably the 1st or the 3rd, depending on what is your focus and what has most of your time spent on.

And it doesn't do it by lbs per week, but by % - because when you have more to lose, you can lose more per week. But when less, well, then less should be attempted.

Ge0rgiana

*bump*

kristilovescake

This looks great! Can't wait to find time to input all my values!

Thanks!

momofJandA

:flowerforyou:

loula28

bump

TChester_05

bump

klsdwn

bump to read later!

TKHappy

Someone who speaks my language LOL!!

heybales

Someone who speaks my language LOL!!

The language of way too much info on a spreadsheet. :drinker:

Now there's an idea, perhaps a Simple tab, basic questions, 1 TDEE calc and deficit method only, no math shown, just 3 results - BMR, TDEE, Daily goal. Hmmm.

saramerrigan

Now there's an idea, perhaps a Simple tab, basic questions, 1 TDEE calc and deficit method only, no math shown, just 3 results - BMR, TDEE, Daily goal. Hmmm.

You could be on to something there....a basic version for those who don't love complex spreadsheets

heybales

You could be on to something there....a basic version for those who don't love complex spreadsheets

Ohhhh, what work have I just suggested for myself!

I'll think about while exercising. Layout is everything.

barbaramitchell101

OK, I have downloaded your spreadsheet... (that was pretty easy)...I am impressed with it, however I have just one problem (I'm a newby here)... what do all the acrynyms stand for....I have entered the values that I can figure out...but I still don't know what it all means....can you explain what each means, please....

THANKS

heybales

OK, I have downloaded your spreadsheet... (that was pretty easy)...I am impressed with it, however I have just one problem (I'm a newby here)... what do all the acrynyms stand for....I have entered the values that I can figure out...but I still don't know what it all means....can you explain what each means, please....

THANKS

Well, the BMR and TDEE ones are mentioned on those lines, so some of the others.

MFP - MyFitnessPal
HRM - Heart Rate Monitor
FB - FitBit
BMF - BodyMediaFit (also BodyBugg and other relabeled brands)

I think those are the main ones I didn't spell out in the spreadsheet. Usually it works out that those with them, know those acronyms.

I just updated it with some acronyms spelled out that weren't before.

Any others I missed?

As to what it means. This is in response to the hundreds or repeating posts regarding I've stalled or plateaued for 3 weeks to 6 months and can't lose any weight or measurements.
The normal response from those that went through it - eat more than you are currently.

Couple of groups were created to get around this issue, and hopefully help people avoid by not even going down that road.
Because really, lose a bunch of weight fast for 4-12 weeks, and then stall for 6 months for the other half? Makes that bunch of weight in 4-12 weeks not seem that fast.
Fact is, many are losing by eating more than the extreme deficit normally recommended, and most losing as much or more, and improving their bodies by their exercise.

So this spreadsheet was created as my OP gets in to. all the stuff in one place for recording stats and figuring it out.

summerfool

bump

barbaramitchell101

thanks for clarifying everything

barbaramitchell101

Just copied and printed your answer...thanks

Breadbar

Many thanks for this post!

heybales

There is currently a Beta tab in the spreadsheet, that if all goes well, will become the new BMR/TDEE tab.

So if you are getting the spreadsheet now, feedback on that BMR/TDEE tab and the Deficit method for Lifting/Rest days based on BF%.

Or be aware to get fresh copy on Monday probably, or at least check version date and notes for the BMR/TDEE tab.

cca1229

Thank you for doing all this work, that's quite a job.

acrynne

bump. amazing info -- thanks for taking the time to put all of this together!

sapph1rre

:flowerforyou:

heybales

Thank you for doing all this work, that's quite a job.

Most was selfishly desired for my use when helping others frequently, and figured why not start out making it easy, well, somewhat easy to use for anybody, so perhaps I'm not helping others frequently.

And I get into that sometimes.

2abnorth

Bump. Thanks

heybales

I'm probably going to make the Beta tab the real BMR/TDEE tab now, since no real comments on the Calorie Cycling deficit method which some may want to use.

heybales

I'm probably going to make the Beta tab the real BMR/TDEE tab now, since no real comments on the Calorie Cycling deficit method which some may want to use.

Ok, Beta changes made to the production BMR/TDEE tab.

Suggested goal weights based on height and frame size using a respected formula are given. Frame size is suggested by entering in your wrist measurement.

I know some have never seen the goal weight they think they want to be at, so need a suggestion.

In the Deficit section near the bottom is a new deficit method commonly called Calorie Cycling, intended for focus totally on lifting heavy, little to no cardio on non-lifting rest days. And that you do a TDEE refeed to keep hormones in check every so often.
Based on gender and BF%, you eat more on lifting days so body has the most opportunity to actually add muscle, and then major deficit on resting days, while body is recovering and burning mainly fat anyway.

This new method does require logging and eating back a specific amount on lifting days, but that value is given.
Then the refeed day is specific, but again, value is given, just create a workout with it to eat back on a rest day when given.

cca1229

Ok, I'm going to ask for some help here. I've been at this for 6 months, here is what I'm doing.
I'm 57, 5'6" tall, 190. I started out 11 pounds lighter. I work out 5 days a week, 3 lifting and 2 HIIT days. I've been through a reset for 5 weeks, drink plenty of water, macros are focused on, plenty of protein. Although I feel so much better, I am not losing. I've taken pics, measured, and weighed. The pics aren't changing and I feel like I'm losing my mind over this. I've been eating at 2000 calories for the last 6 weeks but for 6 months have been increasing calories and activity. WHAT am I doing wrong?? I would appreciate any input anyone can offer. My fitbit is recommending around 1700 calories for me but with all that I've been reading on this site that is too much of a cut. I so want to see results. Help please!

heybales

Ok, I'm going to ask for some help here. I've been at this for 6 months, here is what I'm doing.
I'm 57, 5'6" tall, 190. I started out 11 pounds lighter. I work out 5 days a week, 3 lifting and 2 HIIT days. I've been through a reset for 5 weeks, drink plenty of water, macros are focused on, plenty of protein. Although I feel so much better, I am not losing. I've taken pics, measured, and weighed. The pics aren't changing and I feel like I'm losing my mind over this. I've been eating at 2000 calories for the last 6 weeks but for 6 months have been increasing calories and activity. WHAT am I doing wrong?? I would appreciate any input anyone can offer. My fitbit is recommending around 1700 calories for me but with all that I've been reading on this site that is too much of a cut. I so want to see results. Help please!

HIIT, if done properly, is just like weight lifting. You are putting a big anaerobic load on the muscles that requires recovery, usually the next day.

So you are doing basically lifting 5 days a week.
Unless you've really thought out your routines so as NOT to be working the same muscle day after day - you are not doing much more than causing unneeded stress to your body, and frankly stress that will NOT help weight or fat loss.

Please find the HRM tab in the spreadsheet, and read through Step 2 the rules for workouts, those are from many sources that are all in agreement as to how workouts should go.

But the big point to appreciate and apply - it's actually the rest and recovery that makes the improvements from the workout. If you only do the workouts with no rest/recovery, you cause stress and plateau.

Since FitBit has no idea on calorie burn for lifting nor HIIT, it is going to be mighty incorrect for TDEE including those exercises.

And I know the HIIT isn't HIIT with that routine, probably. I think I could make a schedule that could do that, but it would involve split lifting days and spaced resting days.
You may indeed be pushing yourself as hard as you can, but it's not possible for that as hard as you can to be as high as as hard as possible.

Why are you doing the HIIT - performance improvement or weight loss?

cca1229

omg I'm so frustrated lol. I look at that spreadsheet and cannot tell you the amount of overwhelm I get....sorry, you've put so much work into it and if one understood just how to use it I know it would be invaluable! I have no idea what those numbers would be telling me. I've put in stats but what next? I do have a HRM a Polar ft4 just to record burn when fitbit doesn't.

I am doing HIIT for fat loss. I was initially lifting 3 days a week no more, but after weeks of no change in body-fat or measurements it was suggested I try adding 2 days of HIIT to non lifting days, which I did, again NO change. I would love to go back to just 3 days as this isn't my favorite thing to be doing but I'm committed to this lifestyle change. But after months of all this hard work in diet and working out to have no change is really hard.

Anything you might add to this would be so appreciated. Thank you!