Spreadsheet for bodyfat, BMR, TDEE, progress tracker
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Best. Spreadsheet. EVER!!0
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Thank you for the wonderful spreadsheet.
I'm confused about the LBM and FM results: Are these in lbs? My results give me 128.3 LBM and 106.7 FM, but my current weight is only 145 lbs. Can someone please explain these figures to me?0 -
Bump0
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Thank you for the wonderful spreadsheet.
I'm confused about the LBM and FM results: Are these in lbs? My results give me 128.3 LBM and 106.7 FM, but my current weight is only 145 lbs. Can someone please explain these figures to me?
Never mind. I downloaded the spreadsheet again and now the fields are updating properly.0 -
Thank you for the wonderful spreadsheet.
I'm confused about the LBM and FM results: Are these in lbs? My results give me 128.3 LBM and 106.7 FM, but my current weight is only 145 lbs. Can someone please explain these figures to me?
Never mind. I downloaded the spreadsheet again and now the fields are updating properly.
Curious, was that the Excel conversion that had it wrong?
That's scary if it was. Now you got me wondering about safe checks in there somewhere.
I've had the online version be slow about updating, even though it doesn't say updating, so you'd think it was done, but I'm looking at other numbers to change and they don't.
I just need to do the app. ugh.0 -
Thank you for the wonderful spreadsheet.
I'm confused about the LBM and FM results: Are these in lbs? My results give me 128.3 LBM and 106.7 FM, but my current weight is only 145 lbs. Can someone please explain these figures to me?
Never mind. I downloaded the spreadsheet again and now the fields are updating properly.
Curious, was that the Excel conversion that had it wrong?
That's scary if it was. Now you got me wondering about safe checks in there somewhere.
I've had the online version be slow about updating, even though it doesn't say updating, so you'd think it was done, but I'm looking at other numbers to change and they don't.
I just need to do the app. ugh.
I'm not sure what happened really. The first DL as an Excel file failed so I went with an ODS file. That might've been the problem. It just didn't update all of my info and was combining it with the data already input, throwing all the results way off. I junked it and the next time I DL'd as Excel I had no trouble.0 -
Yes!I just need to do the app. ugh.
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Upgrade to the Simple Setup tab Activity Calculator.
Previous basis for calories on the different moving levels was based on BMR, from a study that found good accuracy with that.
But I realized that if the intent of maintaining LBM was obtained, your weight would go down as your BMR stayed the same.
So you would start out overweight with under-estimated calorie counts, but as you lost weight and BMR stayed the same, you'd be over-estimated for calorie counts. Potentially by decent amount.
So now the moving levels for their calorie counts are based on your weight, much more accurate.
To confirm where your exercise falls, you can actually get your HR walking 3 mph and then at 4 mph for about 20 min.
Now you know the division of your levels, in case you have exercise that is not clearly easy walking or high cardio and you wondered.
The Progress Tab also has an update.
Far right is the place to enter in what you really ate daily, to compare to your TDEG to see how close you came.
With 4 weeks of data, there is now little math area to input how much you lost during that time, how much you ate, and how many weeks.
It will then calculate better estimated TDEE, and what to change in the Activity Calc standing time to make that TDEE happen.
Don't use that if during the 4 weeks you really changed up your workout routine.0 -
Thank you , Thank you for the upgrade!!!!0
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Heybales - I love the spreadsheet and how it brings all sorts of data into one place. Quick question - in the newest version, the "Future You" tab is gone? And while I'm thinking about it - I have been including my "Curves" workouts as medium cardio on the simple set up tab. To me it has more exertion than "low cardio."0
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Heybales - I love the spreadsheet and how it brings all sorts of data into one place. Quick question - in the newest version, the "Future You" tab is gone? And while I'm thinking about it - I have been including my "Curves" workouts as medium cardio on the simple set up tab. To me it has more exertion than "low cardio."
Ah, I just hid the Future You tab, since there is a box for still doing it on the Simple Setup tab, except it doesn't require looking at each of 5 different activity levels and trying to figure out weekly amounts. Just the same Activity Calculator is used.
I did like the Future You tab's weekly check, where you could put in daily eaten, daily burned in just exercise, and see what the NET ended up at the end of the week, to confirm you got the right level, which should be slightly above BMR.
You can unhide that tab if desired, under the Google View menu.
Curves is more likely medium, if not high depending on how you do it. I'd say do a treadmill at 4mph flat, either get HR for that effort, or really see how you breath and how it feels, then go do the Curves workout.
If it feels like less or same effort, medium cardio, if it feels like a whole lot more effort, high cardio.
And that can change as you become more fit. My walking flat 4mph barely hits HR of 90 bpm. So except for walking, all my exercise is way in to the high cardio level. I even mow the lawn fast, and out of curiosity found my HR is about 120 doing that. So even that is high cardio.
So currently you could walk 4 mph flat and hit 120 HR, and Curves just hits that level by nature of the workout.
But after a long while your walking 4mph only hits 100 HR, and Curves has remained at 120 or you can now push heavier and reach 130 average over the entire workout - now it's high cardio.
Actually, at that point you are probably squatting your bodyweight and deadlifting 1.5 x, with 10 pullups at a time, and graduated from Curves. ;-)
So now time in the Lifting level.0 -
bump to revisit0
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Heybales,
I've just downloaded the spread sheet (6/6/13 version, I think) and wanted to double check my calculations with you.
First, background: mid-fifties, woman, 5' 2", 187. Been dieting, exercising for 3-4 months. Did well on MFP, no adjustments, for 2 1/2 months, then have stalled at 13 pounds weight loss for a month. Exercise for those first 2 1/2 months was DVD cardio (Power 90), and now I've moved to kettlebells (Kettlebell Burn, Geoff Neupert), which is an intense 45-50 minute workout 3 days/week. I use a HRM and regularly burn 520-550 calories in those workouts. No other cardio. I teach for a living, so a mix of desk and on my feet (more desk than feet) during the day.
Since I don't do cardio and weightlifting, the simple setup suggested I go to the different options for TDEE Deficit. I plugged in the body measurement numbers for body fat (have not had bod pod or other body fat measurement done), average of the two is 37% body fat. Using option 2. since I have calories from HRM to calculate average TDEE, I come up with a TDEE of 2112 (Scooby says 2300).
Here are my questions: I do want to gain muscle (I'm fairly strong now but do better when I'm pushing my muscles--I'm using 12kg and 16kg for the kettlebell workouts) but really really need to lose the weight. On the Deficit of .7% of current weight, my TDEG would be 1457. On the Calorie Cycling, it would be non-lift TDEG 1478 and lift day TDEG 2323. I'm not sure I understand the additional information regarding Calorie Cycling; my question is do I eat the non-lift TDEG on every non-lift day and the lift day TDEG on every lift day? That seems like a whole lot of calories, but I'm not sure I understand the principle. I did real the skinny-fat protocol article, and I'm not sure this is the best option for me since my body fat is so high.
Insights? Thanks so much...0 -
Heybales,
I've just downloaded the spread sheet (6/6/13 version, I think) and wanted to double check my calculations with you.
First, background: mid-fifties, woman, 5' 2", 187. Been dieting, exercising for 3-4 months. Did well on MFP, no adjustments, for 2 1/2 months, then have stalled at 13 pounds weight loss for a month. Exercise for those first 2 1/2 months was DVD cardio (Power 90), and now I've moved to kettlebells (Kettlebell Burn, Geoff Neupert), which is an intense 45-50 minute workout 3 days/week. I use a HRM and regularly burn 520-550 calories in those workouts. No other cardio. I teach for a living, so a mix of desk and on my feet (more desk than feet) during the day.
Since I don't do cardio and weightlifting, the simple setup suggested I go to the different options for TDEE Deficit. I plugged in the body measurement numbers for body fat (have not had bod pod or other body fat measurement done), average of the two is 37% body fat. Using option 2. since I have calories from HRM to calculate average TDEE, I come up with a TDEE of 2112 (Scooby says 2300).
Here are my questions: I do want to gain muscle (I'm fairly strong now but do better when I'm pushing my muscles--I'm using 12kg and 16kg for the kettlebell workouts) but really really need to lose the weight. On the Deficit of .7% of current weight, my TDEG would be 1457. On the Calorie Cycling, it would be non-lift TDEG 1478 and lift day TDEG 2323. I'm not sure I understand the additional information regarding Calorie Cycling; my question is do I eat the non-lift TDEG on every non-lift day and the lift day TDEG on every lift day? That seems like a whole lot of calories, but I'm not sure I understand the principle. I did real the skinny-fat protocol article, and I'm not sure this is the best option for me since my body fat is so high.
Insights? Thanks so much...
Date in upper right hopefully says 10/17, or you got it right before the update. I'd get the latest. Also, if you put data in to a red cell, you wiped out a formula that was going to do it anyway. the BF% you enter stat in to is yellow on Simple Setup tab.
You got the idea of calorie cycling right, and it's main purpose is to get the most out of the lifting, at the expense of not losing weight as fast as you likely could. It means more weight off body, less weight added to bar.
Now the recommendation does take in to account BF%, hence the reason both TDEG's are likely below TDEE, but it's intent is to maximize the lifting.
You'll notice the study for the 0.7% deficit method actually had increases to LBM, likely muscle mass, too. So you should be able to improve there also, for a good amount of time.
I'd stick with the deeper deficit, know that if you want better improvement on the lifting, merely eat more than TDEG, at least on lifting days, with added calories post-workout, and higher carb/protein than fat.0 -
Heybale,
Thanks so much for your help on this. Love the spreadsheet, and the options it gives me.
I hadn't put two and two together: that eating to gain muscle can come at the cost of losing weight on a weekly basis... as you put it so clearly. This makes so much sense.
I'm going with the deepest deficit as you suggest; mostly I don't want to lose muscle (at all since I'm getting older) but I want to lose weight more than I want to *gain* muscle.
This has really helped me clarify my goals.
Edit: I do have the October update, thanks. And I didn't change anything in the red squares, so the numbers should be right.
Thanks again.0 -
Another update, that was fast.
These 2 studies show women have lower BMR and TDEE based on LBM than men, because of the smaller metabolic organs providing a big part of the total metabolism.
Smaller organs, smaller RMR - http://www.ncbi.nlm.nih.gov/pubmed/20164308
Women smaller BMR/TDEE for same LBM - http://www.ncbi.nlm.nih.gov/pubmed/1522233
So Activity Calc for women, takes 7.5% off the sedentary TDEE.
Lot to lose, big influence, not much, smaller.
If you exercise a lot, the amount of difference it provides to overall TDEE may not be much.0 -
Another update, that was fast.
Do you mean you updated the worksheet?0 -
Another update, that was fast.
Do you mean you updated the worksheet?
Looks like it. If you check the notes on A2 on the spreadsheet (mouse over the A2 box and then scroll down the pop-up; sorry if I am teaching granny to suck eggs:blushing: )...
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE
in topic...
http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker
... you will see the list of updates.
The last 3 were:-
8/5 - Added gram figure for macros to % shown for changing in MFP
10/17 - Changed Activity Calc to weight based rather than BMR based estimates
10/23 - Study shows women have 5-10% smaller sedentary TDEE for equal LBM,so Activity Calc has that in it now
So it does look like any ladies wanting the latest update would need to change to the 10/23 update but men are (supposedly) not affected so only need the 10/17 update to be up to date, not the 10/23 update.
I am sure Heybales will confirm (or correct) though.0 -
You got it FitterBody.0
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thanks0
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For the activity calculator on simple set up there are two sections.
1. Daily activity during a 40 hour work week that is more than just a desk-job sitting
this is hours just during the work week??
2. Exercise or consistent daily activity that applies
this is minutes over a seven day period??
I stand a lot for my job so those hours would be counted under number 1 but no where under number 2 - yes.
I also walk a lot (flat up to 3 mph and stairs sometimes as well) so this goes under number 1? or number 2? or both?
Where do I put the hours that I am standing (cooking for example) that are outside of work? Or is it not necessary to account for they day entirely? I can end up standing/walking for up to 8 or 9 hours a day.
I've been manually tracking the time based on the list below. But not separating the work week hours from the rest.
Standing / Walking: Cooking, easy walking, shopping
Light exercise: Housework, gardening, brisk walking, golf
Moderate exercise: Strength training, wood_chopping, most sports, bicycling
Intense exercise: Maximum effort, intensity sports, fast running, fast rowing
The end goal is to find the easiest way to account for my activities to make sure they are entered correctly in the simple setup tab calculator.0 -
For the activity calculator on simple set up there are two sections.
1. Daily activity during a 40 hour work week that is more than just a desk-job sitting
this is hours just during the work week??
2. Exercise or consistent daily activity that applies
this is minutes over a seven day period??
I stand a lot for my job so those hours would be counted under number 1 but no where under number 2 - yes.
I also walk a lot (flat up to 3 mph and stairs sometimes as well) so this goes under number 1? or number 2? or both?
Where do I put the hours that I am standing (cooking for example) that are outside of work? Or is it not necessary to account for they day entirely? I can end up standing/walking for up to 8 or 9 hours a day.
I've been manually tracking the time based on the list below. But not separating the work week hours from the rest.
Standing / Walking: Cooking, easy walking, shopping
Light exercise: Housework, gardening, brisk walking, golf
Moderate exercise: Strength training, wood_chopping, most sports, bicycling
Intense exercise: Maximum effort, intensity sports, fast running, fast rowing
The end goal is to find the easiest way to account for my activities to make sure they are entered correctly in the simple setup tab calculator.
So you'll note the Sedentary is base activity that is built on, which already includes weekly - 40 hr work sitting, 56 hr sleeping, 65 hr sitting/standing, 7 hr slow walking. That's makes a BMR multiplier of 1.25 using Mifflin BMR, using Katch BMR it's 1.2 for women, 1.3 for men.
So if your job is or has actual standing or slow moving time rather than sitting, that is under increased Daily Activity as service trade. Or perhaps you do sit 40 hr desk job, but then work part time 16 hrs over weekend moving as volunteer at soup kitchen. That is additional time not counted, so you need to add 16 hrs to standing time.
Since it's not a big increase, hours of time during the whole week is fine (not just work week). Add 10 hrs, see how little it changes the TDEE really. But it does count and can add up. This a nurse walking around 35 hrs, with 5 hrs weekly spent lifting patients and supplies ect as more labor level. That adds up.
Minutes of exercise is easier over the week, because most people don't do so many hrs it would be hard to add up. Say you know you do 45 min x 3 gym classes a week, 30 min x 7 days walking dog 3-4mph, 45 min x 3 lifting, ect.
That's usually pretty simple. Miss walking the dog one day, no big deal, don't worry about it. Know you are going to miss one of the gym classes weekly for 2 months, big deal, leave it out.
So standing for work under #1.
If you walk fast as part of work, sounds like the other category of lifting or moving a lot applies better, which is actually the same as walking up to 3 mph exercise level. So perhaps you know 1 hr x 5 days is walking around the plant checking things out, minimal stopping and decent speed. There's 5 hrs under labor level.
Notice the base level gives you on avg 9.28 hrs daily of sitting and standing time, 1 hr of walking time daily too.
Minor walking for the day is covered then. Unless you purposely park 15 min away from work to walk in - then log it as exercise for 30 min x 5 days. Do another 30 at lunch? Then 60 min x 5 days.
Just enter some figures in there, you'll notice it takes a bit to get big enough changes to TDEE to matter much, so just get in to ballpark for the daily activity part of it.
So if your whole 9 hr work days is 8 hrs standing, with 30 min of that walking good speed, then 5 x 7.5 service, 5 x 0.5 labor.
So whatever is easiest to log, it only goes under one section, because they all get added together, and add to sedentary.
Don't worry, your RMR is taken out of the daily and exercise calories before being added to the sedentary base level, so no double counting there.0 -
So whatever is easiest to log, it only goes under one section, because they all get added together, and add to sedentary.
Based on this statement... I am only going to add activities to one section or the other rather than a combination of the two. And, only add what is above the base level given for sedentary. I will probably just add stuff to the exercise or consistent activity because the walking I do at work is not in the job but rather time I carve out (10-15 minutes each hour). I did make my desk a standing desk so I stand much more than sit but I won't worry about.
Did I come away with a legit plan?0 -
So whatever is easiest to log, it only goes under one section, because they all get added together, and add to sedentary.
Based on this statement... I am only going to add activities to one section or the other rather than a combination of the two. And, only add what is above the base level given for sedentary. I will probably just add stuff to the exercise or consistent activity because the walking I do at work is not in the job but rather time I carve out (10-15 minutes each hour). I did make my desk a standing desk so I stand much more than sit but I won't worry about.
Did I come away with a legit plan?
Well, you for sure don't want to add the same activity to daily and to exercise both, indeed one or the other. That is my main point.
But there is no exercise listing for standing 6 hr a day x 5 days a week. That is increase to daily activity, it does count. Trying to play everything on the safe side usually puts someone right back in the boat they are trying to get out of, eating too little for their activity level.
And walking is exercise then, since you got it down to the minute it sounds like. 8 hrs x 12.5 min/hr x 5 days = 500 min walking whatever speed it ends up being.0 -
I just give up ... i really wanted this spreadsheet to work (to end the confusion between all the calculators out there) ... i have been loosing weight on 1700 Calories (been for a month and a half) and i have actually lost more than 1 pound a week ... i am 17 pounds over my goal weight (which is also the weight that is best according to the spreadsheet) ... my TDEE according to the spreadsheet is 1777 ... and my recommended intake according to the spreadsheet is 1320 calories ... i tried that for two days and when it was the time to workout i was too weak to do so, i literally felt i was starving...and so i upped my calories to what i felt was the minimum my body can tolerate with two days of strength training a week which is 1700 ... and i am loosing till now0
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I just give up ... i really wanted this spreadsheet to work (to end the confusion between all the calculators out there) ... i have been loosing weight on 1700 Calories (been for a month and a half) and i have actually lost more than 1 pound a week ... i am 17 pounds over my goal weight (which is also the weight that is best according to the spreadsheet) ... my TDEE according to the spreadsheet is 1777 ... and my recommended intake according to the spreadsheet is 1320 calories ... i tried that for two days and when it was the time to workout i was too weak to do so, i literally felt i was starving...and so i upped my calories to what i felt was the minimum my body can tolerate with two days of strength training a week which is 1700 ... and i am loosing till now
I don't know how much activity you put down, but even if you do roughly 3-5 hours of activity with a 20% cut, it would be 1,422 instead of 1,320.0 -
bump -- thank you!0
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I just give up ... i really wanted this spreadsheet to work (to end the confusion between all the calculators out there) ... i have been loosing weight on 1700 Calories (been for a month and a half) and i have actually lost more than 1 pound a week ... i am 17 pounds over my goal weight (which is also the weight that is best according to the spreadsheet) ... my TDEE according to the spreadsheet is 1777 ... and my recommended intake according to the spreadsheet is 1320 calories ... i tried that for two days and when it was the time to workout i was too weak to do so, i literally felt i was starving...and so i upped my calories to what i felt was the minimum my body can tolerate with two days of strength training a week which is 1700 ... and i am loosing till now
TDEE estimate - they are all estimates. Your observed results, starting from the high side, beats any estimate.
But you have to get up there first. Sounds like you did.
The purpose of this big calculator is to fail safe on the slightly higher side if possible, or at least not a big under-estimate, as many do to themselves when picking from 5 rough levels.
But I've seen many make the same mistakes with the spreadsheet - leave out daily activity. Not count all their exercise or estimate on low side what they'll do, but always do more.
Were you honest in your daily activity and exercise time, and really doing what you put down as planned?
For instance, SAHM with an older kid or two, NOT 40 hr sedentary desk job. Have to estimate, but probably minimal 5-6 hrs standing moving slightly during the day, plus more on the weekend days. So 6 x 7 = 42 hrs under daily activity service trades. Makes a difference.
So do you know what the weight is that you are losing, because the spreadsheet is also trying to help maintain muscle mass.
I'm guessing you got a low TDEG because you are doing lifting, so great retainer of muscle, allowing that steeper deficit - for fat and weight loss. Not performance.
So you may have a more naturally high metabolism than expected for your amount of LBM. You may have more LBM than the measurements are indicating, ect.
How close are the 2 bodyfat calc's?
What is the date on the Simple Setup tab at top left? 10/30 had some corrections on the Activity Calc between men and women, compared to several updates mere days before.
Also, your exercise burn level for high cardio or lifting may be so much more than the calculator is using. The lower cardio based on speed of walking comparison is very accurate, but once you go in to high cardio, you can easily outstrip what it is estimating.
Same with lifting, which is based on sets and rest times. But you can make your lifting much more high burning cardio like by not resting 1-3 min, or doing jumping jacks during the rests, ect. In which case the time goes under high cardio, not lifting, because the cardio burn is higher.
Only 2 sessions of lifting shouldn't make big difference, except in recommended amount of deficit if entered on lifting line, and it's really not.0 -
I noticed you entered a field for a body composition scale or handheld device for bf.
Any recommendations for how best to use the composition scale for accuracy? I have one but I don't ever use it.0 -
:flowerforyou: Thank you haybales ... yes i was as honest as possible (i may tend to over estimate my activity not the opposite since i prefer to consume more calories than less) ... but as you said i may have found my own estimate which i haven't noticed till you pointed it out ...
I hope what you said about my high metabolism is true ... ... because from my experience in the past 7 months i cannot eat any less than 1600 calories (1700 being what i call my sweet spot where i feel fine and still loose) ... and not because less than 1600 makes me hungry ... it drains me totally ...
I live a sedentary life ... i have no kids ... and rarely do any real moving ... but i am an academic and researcher (maybe that consumes more calories i don't know) and i spend a lot of time writing and reading0
