Spreadsheet for BMR/TDEE Deficit calc, Macro calc, HRM

link does not work

8 other folks looking at it right now. And it works.

Isn't this pretty much what the MFP site does for you? The data is displayed a little differently, but it's still based on the idea of figuring out your TDEE, picking a reasonable deficit and giving you macro targets.

It is not actually.

MFP doesn't calculate a TDEE that includes exercise, unless you don't exercise, in which case it is correct.
You'll notice their activity levels are totally without reference to exercise.

MFP calculates a non-exercise maintenance, takes a deficit, and then you add on exercise when really done - and eat at that level.

Most weight loss programs calculate a true exercise included TDEE, take a deficit, and then you eat at that level.

May end up about the same.

So 2 ways to look at it.
Motivated to eat more, you workout and do it the MFP way.
Motivated to meet the goals you setup and are already eating at, do it a TDEE deficit method way.

The other big difference is on MFP you select your own possibly unreasonable weight loss amount, and given a calorie goal that may not be realistic for the amount you have to lose. It may give great results for 1-3 weeks before slowly tapering off, but if you read all the posts about stalls and plateaus, that stops for far too many. But you are hooked and here and advertisers are happy.

Whereas taking a % off your true TDEE allows more reasonable deficit for how much you have to lose.

So very different as the many that got out of stalls by NOT taking MFP's suggestions will tell you.

Also on BLOG:
http://www.myfitnesspal.com/blog/heybales?month=201207

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

So this Spreadsheet is hopefully self-explanatory if you have seen any of the discussions regarding TDEE and deficits (Roadmap from helloitsdan, EM2WL group, ect), and BMR, ect. It is not totally meant as educational, which you can get elsewhere.

I'm hopefully done tweaking, as I got suggestions from my friends list and the first version was out for awhile, but let me know if something lacking or wrong. Which means check back for updates compared to your saved version. The date is there.

The sheet mentions the fact you can copy it to your own Google account, or download it as Excel, and most the formatting looks correct, the math is the same. The one that is there is locked of course so no accidental changes.

Hope you can find it useful.

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