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

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.

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?

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.

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.

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

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.