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

I just checked this out a bit especially looking at MFP tweeks. I have tried to research what my calorie goal on MFP should be after realizing I wasn't eating enough calories. It is interesting that this spreadsheet is within less than 50 calories of what I determined to be a good goal for me but with alot less effort than what I went through to determine what it should be. It gives me about 46 more calories daily. Thanks again.

And what's nice with the MFP Tweak tab and a non-sedentary type job, you can still use the Activity Calc on the Simple Setup tab and enter in work hours standing or moving a lot, and then see on the MFP Tweak tab what that is.

Even many with sedentary jobs are really Lightly Active by MFP terms.

At least you are setup now for when the weight or bodyfat% comes down and the stats change.

Ok, for those that download as an Excel file, there is some formula on the HRM tab that doesn't convert well, and Excel is discarding or changing something.

I've been over the Excel and Google versions comparing and can't see anything that was changed except a bunch of parentheses are added, but the results are all the same.

So be aware there is an error on DL.

The Google spreadsheet has no problem of course since it was written there.

I made some formatting changes to numbers to day on the other tabs.

Well, I fixed something, not really sure what. Or Google converts to Excel without an issue.

Either way, last few times saving it and opening in Excel had no comments of an issue.

Also corrected some visual things to display numbers in text lines better, only about 4 of those total though.

Awesome! Thank you!

Hope that's from actual usage and not just looking it over.

Starting to wonder if Google's Excel conversion is on the fly and changes accuracy sometimes.

So someone asked about when the Simple Setup TDEG would switch from using a deficit method based on amount to lose to a more traditional TDEE - % Deficit method.

So I ran weekly numbers on the example person the spreadsheet is based on. The OP at the bottom of post shares those figures.

18 weeks.
Starting out losing 2 lbs weekly, eventually reaching 1.2 lbs.
Moving from weight 230 to 200 (avg 1.7 weekly).
Went from needing to lose 100 lbs to 70.
Bodyfat% from 45.4% to 37.1%.
LBM stayed the same about. (but actually would likely increase with all the exercise and eating right). So did BMR of course.
TDEG slowly raised from 1605 to 1905 with one deficit method, until 70 lbs and switching to 2012 with other deficit method.
Deficit went from 39% to 23% off TDEE. So just as less to lose, less is at deficit, more to lose allows more deficit.
Fat mass went from 104 to 74 lbs.

From this point out, our sample gal will move from 23% deficit to TDEE down to 10% until goal weight.

bump to find again after I input my numbers....

Did ya find them!