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

stephenson2012 · October 2012

This is a great spreadsheet. Thanks for the great work.

stljam · October 2012

bookmark

doubleduofa · October 2012

Subscribing

Jennical · October 2012

Bump...

heybales · October 2012

This is a great spreadsheet. Thanks for the great work.

Glad you like it and hopefully made sense to ya.

heybales · October 2012

Subscribing

I was thinking of doing that on my blog, updates on what I've done to the spreadsheet, and for those subscribed, you'd find out.

I don't do many blogs, so not a lot of updates otherwise.

heybales · October 2012

Can't see spreadsheet at work. I need to check it out later.

Since you pretty much know how much you need to eat to maintain at your level of workout, I'd be very interesting in your feedback on any of the TDEE calc's you care to compare to what really does work for you.

I know the standard Harris TDEE calc under-estimated exercise, but I have a feeling the WHO TDEE calc does to, despite 3 separate workout levels for your time.

happycauseIride · October 2012

Bump to keep. Great info.

diverdiza · October 2012

heybales - one "real" tweak I'd love is a metric version of the bodyfat tool :-)

heybales · October 2012

heybales - one "real" tweak I'd love is a metric version of the bodyfat tool :-)

Ya, I need to expand the area to make that possible. What worked out was the Covert that has the most measurements used, is already based on inches. And I saw my cloth tape measure and saw that it always had inches and cm's on it.

Perhaps I should just switch it around, cm's being more accurate anyway.

I'll have to think about more room.

halata67 · October 2012

Bump to keep. Great info.

Baloostika · October 2012

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 · October 2012

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.