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

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!

Stop doing the HIIT, only walk on rest days.

Make the lifting heavier now for 60 min x 3 days, to failure on last rep of last set.

Use the Spreadsheet BMR/TDEE tab.
Fill in all your stats in upper section. Easy.

Read the line about TDEE and what it means if you don't know (notice it says to use just 1). Use the TDEE 1A Activity Level Calculator.
Enter the info it asks for, for whatever applies.
There is your estimated TDEE value.

Go to the big bolded section further down for Deficits.
Enter the TDEE value where it says to.

Read the first method that Deficit is 10-20% depending on amount to lose.
There in green is your daily goal, each and every day.

Go to the last section where it tells you what to change in MFP to use that goal number.

Done.

After 5 lbs lost, redo stats and see how much changes. May not be enough to worry about.

I'm planning on making a Simple tab, that would basically get your stats, ask some questions to calculate TDEE, and then pick the best deficit method, and hide all the math.
Just present BMR, TDEE, and daily goal.

Then you could look at the BMR/TDEE tab for more details.

Now, question to any that care to comment

Should that Simple tab contain all the stats, and when you get to the BMR/TDEE tab it just shows what you entered there already? Much like the Macro's tab shows what's on the BMR tab right now.

Or allow you to go straight there and enter the info separately and not even use the Simple tab?

u rock thank u!

Not done yet!

Simple Setup beta tab to be integrated tonight - check back again tomorrow.

Ok, the Simple Setup tab is fully intergrated now.

And went through and tweaked as much as I could so the Excel conversion still looks good.

The math is right, visually some cells are too tight and need columns slightly expanded.

So the Simple Setup tab is the place to enter all your stats now.

They are displayed on the TDEE Deficit and MFP Tweak and Macros tab though, to be reminded in case you were testing numbers.

The TDEE Deficit tab still allows looking at alternate TDEE calculators, and entering your own TDEE value, and seeing the different deficit methods that might make sense.
New Calorie Cycling deficit method for really doing body recomp, based on focus on lifting, no to little and only lite cardio.
Bigger calories on lifting days, less on rest days, refeed every so often depending on BF% so hormones are reset.

The MFP Tweak tab is for when workouts are too variable, type and time, for an avg TDEE to work correctly.
When you enter your reported calories burned from wherever, like HRM, it removes the same deficit and the already accounted for daily activity calories.

Other tabs stayed the same basically.