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

WickedGarden

thank-you! You have spend a lot of time creating the worksheet, MFP should compensate you in some way, it makes everything so easy and simple!

After being here since January, and people saying "TDEE!" "NO! BMR!" "nonoNO! MACROS!" my head was spinning, I have played around with so many numbers, currently I am on the "F-it, I'm just not going to log anything" plan/diet (I was getting really anal about every single calorie, and working out). Not that I pigged out, I just basically stayed the same weight.

Again, THANK-YOU!

jigglewiggles

bump

heybales

thank-you! You have spend a lot of time creating the worksheet, MFP should compensate you in some way, it makes everything so easy and simple!

After being here since January, and people saying "TDEE!" "NO! BMR!" "nonoNO! MACROS!" my head was spinning, I have played around with so many numbers, currently I am on the "F-it, I'm just not going to log anything" plan/diet (I was getting really anal about every single calorie, and working out). Not that I pigged out, I just basically stayed the same weight.

Again, THANK-YOU!

Thank you. And there I wondered if I needed more explanation in the spreadsheet, or rely on the topics that people already see and read. But sometimes those are confusing enough it might be useful for more explanation.

Cando055

This is great, thanks!

heybales

This is great, thanks!

Hope it's useful. I keep making little visual tweaks here and there based on feedback in this and another thread, so let me have it.

heybales

Just made an improvement to the Deficit % method, where if you have a lot to lose, you get 20% deficit, less to lose near goal weight is 10 % deficit, with a 15% in between.

Now it's a truly sliding scale from 5 to 40 lbs to lose, with deficit going from 10 to 20%.

So over 40 lbs is 20%, under 5 is 10%. Everything else in the middle just varies for exactly where it's at.

Now, the Simple Setup tab takes that % Deficit method and creates another sliding scale with how much cardio to lifting you do.
More lifting, bigger deficit, more cardio is smaller deficit.

Enjoy.

mmddwechanged

Thankyou for helping me to Chang my thinking. I went over my TDEE by lots yesterday and I know that it will be ok, I'm just dividing the surplus by two, eating my TDEE minus that amount for two days, then I'll go back to my small deficit again. I have no doubt that I will continue to lose. And it's ok that it doesn't show on the scale because I am losing about .2 of a pound a week! My goal is to lose three pounds:)

happycauseIride

Bump...

kaf330

bump

new2locs

bump thanks

sliceofsarah

bump

Nerdybreisawesome

Thanks for the heads up, I need to get on my computer later and see the changes. I had some weird errors but I don't recall what they were. This was about 3 weeks or so ago.

heybales

Thanks for the heads up, I need to get on my computer later and see the changes. I had some weird errors but I don't recall what they were. This was about 3 weeks or so ago.

Yes, there was some error on the HRM tab several weeks ago for the Excel download. I'm thinking the Google conversion to Excel caused some issues.

Ladyzumba

Bump thanks!

heybales

Brand new sheet with Progress tab included.

Now before you update the stats with smaller measurements, you can easily record what the last measurements were and the date, before you wipe them out with new data.

heybales

Just found you can do a nice option using the spreadsheet.

If you enter your Goal Weight as current weight, don't use the bodyfat % section (unless you know what BF% is realistic at your goal weight then use it), and enter your activity time, you'll be given a goal for at goal weight.

And that eating goal is usually higher than your current BMR.

Just tested it with the sample lady the stats are based on. Even with 100 lbs to lose, her future TDEG is 1823, her current BMR is 1600, so a reasonable deficit.

So the Eating for Future You just got easier!

Of course that goal changes as your activity changes, and it likely will. But still.

Question is, should I include an estimate of healthy bodyfat % and a way to use this technique without fudging what is there?

GinJon

Thanks for asking....I have been wondering the same thing.

heybales

Just found you can do a nice option using the spreadsheet.

If you enter your Goal Weight as current weight, don't use the bodyfat % section (unless you know what BF% is realistic at your goal weight then use it), and enter your activity time, you'll be given a goal for at goal weight.

And that eating goal is usually higher than your current BMR.

Just tested it with the sample lady the stats are based on. Even with 100 lbs to lose, her future TDEG is 1823, her current BMR is 1600, so a reasonable deficit.

So the Eating for Future You just got easier!

Of course that goal changes as your activity changes, and it likely will. But still.

Question is, should I include an estimate of healthy bodyfat % and a way to use this technique without fudging what is there?

I added instructions for how to do this. Skipping using BF% since that adds a level of unknown.

heathersmilez

The yellow fields cannot be touched either but it says just use those, am I missing an unlock function here?

heybales

The yellow fields cannot be touched either but it says just use those, am I missing an unlock function here?

Did you follow the instructions in Red letters at the top?

If everyone really shared this one spreadsheet, no one would ever finish it before someone else changed the numbers.

Elleinnz

Bump

heybales

Here is a full blown description of the complete spreadsheet, along with info on why doing a TDEE Deficit method of diet can be so much better for sustained loss of only fat not muscle, and success later going into maintenance.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

Whimzeee

Heybales -

In your explanation of the spreadsheet, you said "included is a Calorie Cycling method based on lifting heavy with little to no cardio" -

Sorry, I can't find it. Maybe it's just too early in the morning!

Could you tell me where I should look for it?

heybales

Heybales -

In your explanation of the spreadsheet, you said "included is a Calorie Cycling method based on lifting heavy with little to no cardio" -

Sorry, I can't find it. Maybe it's just too early in the morning!

Could you tell me where I should look for it?

Sure, once you have the Simple Setup stats in, you should receive a notice under the activity calculator if you have no heavy cardio and 135 minutes of lifting.

Go to the TDEE tab, almost bottom section on Deficits.

4th one is Deficit is based on body fat and lfiting. That's the one. Not a real clean way to put it on main page, yet. Maybe I'll think of a way, but it's really better as an option I figure.

Whimzeee

Thank you, Heybales!

RetiredAndLovingIt

bump

barbaramitchell101

bump again...I bumped this before and now it isn't in my topics anymore

tru2m3

Thanks!

tyraskanks_

11 pages of bumps and thankses. hahaha

barbaramitchell101

thanks again...this time the spreadsheet is more understandable and easier to use...