Weight Loss Chart?

There are several, here's one

http://www.1is2fat.com/progress_diary.htm

bump to come back..I have it on my TOPICS..hold on, I'll be back HERE IS A COPY AND PASTE JOB...you can check to see if there are any links...this is what I downloaded to my computer...



OK, if ITDEE Deficit goals I don't know my exercise calories and/or don't want to eat them back on just one day. I want to feed my workouts for body improvement. I want to keep my metabolism running as high as possible by net eating above BMR on weekly average. I want a safe deficit off my TDEE. I want a single Daily goal.
ver. 10/04/12 copyright of format by heybales on mfp.com
please PM suggestions for improvement
*** You must go to the spreadsheet File - Make a copy, to change the values ***
*** Or spreadsheet File - Download as Excel, to change the values ***

*** Only change values in yellow cells *** Red is results based on current weight. Blue is results based on goal weight. Green is to setup in MFP.

Your Information Estimated body fat% calculator www.gymgoal.com/dtool_fat.html
(sample data in yellow, replace with your own) Need suggested goal weight? (measure first thing in morning to 0.25", tape level and firm but do not compress skin)
Gender (M/F) f www.cordianet.com/calculator.htm 6.5 wrist 46 abdomen at navel - max
Age 61 or Metric 11 forearm - maximum girth 51 hips feet together - max
Current Weight lbs 191. Current kg 86.64 13 neck 28 thigh feet 2" apart - max
Final Goal Weight lbs 125. Goal kg 56.70 39 waist - minimum girth 17 calf - max
Height inches 59. Height cm 149.86 FALSE FALSE
Current Body Fat % (optional) 47.51 (use calculator to right) 45.48 56.51 U.S. Navy Circumference Method www.wikihow.com/Measure-Body-Fat-Using-the-US-Navy-Method
Current Lean Body Mass lbs 100.3 LBM kg 45.5 (used in Katch & Cunningham formula) 38.50 Covert Bailey "Fit or Fat" book method cwanamaker.hubpages.com/hub/Five-Methods-to-Calculate-your-Body-Fat-Percentage-by-Using-a-Tape-Measure
Projected BF% if LBM kept 19.8 (this may not be realistic, you may lose or gain some LBM) 47.51 Avg body fat % of the two (within 5% decent estimate, outside bad)

BMR - base calories body burns sleeping deep all day (Basal Metabolic Rate) RMR - calories body burns resting and awake (Resting MR)
What are the different formulas I've seen for BMR? (weight, BF% or age, weight, height ) Cunningham formula - 1,500
While this BF% may not be accurate, it does allow the calculations to use your known RMR correctly.
What is my more accurate BMR estimate from Katch-McArdle formula? 1,352 My tested RMR - 1533
What is MFP using based on the Mifflin-St Jeor formula? 1,337 1352.298602 Estimated BF% - 45.8
What about the least accurate Harris-Benedict formula? 1,476 Estimated BMR - 1,384

TDEE - Total Daily Energy Expenditure that would normally include exercise, usually daily avg based on weekly routine
Three ways to get this figure; 1. Activity Calculator, 2. Known exercise calories, or 3. BodyMedia/FitBit device. Pick one method or compare. 3B is best.

1A. Activity Level calculator (Katch or Mifflin BMR * multiplier) (based on studies from WHO in 1985, and Durnin, Passmore in 1967, and Bubb, Martin, Howley 1985)

*** enter weekly totals *** Daily Calories
Sedentary - most of day sitting, description at right (BMR x 1.25) 1,690 multiplier Sedentary avg weekly hrs:
Hours of work standing on feet and/or moving somewhat (service trades) 0 0 1.5 These additions to base calories subtract the base BMR calories that would have been burned anyway, so no doubling up for this time. Sleeping - 56
Hours of work physical with lifting or moving a lot (labor trades) 0 0 3.8 Work sitting - 40
Minutes Light exercise (walking level up to 3mph or other equal cardio, yoga, yardwork) 0 0 3.8 Walking slow - 7
Minutes Moderate exercise (walking level up to 4mph or equal cardio, strength training) 0 0 5.4 Sitting/standing - 65
Minutes Heavy workouts (harder cardio than Moderate, intense gym/DVD classes) 0 0 8
weekly exercise hrs 0.00 TDEE 1,690
equivalent BMR to TDEE multiplier 1.25


1B. Activity Level calculator (Katch or Mifflin BMR * multiplier) (based on study by Harris in 1919) 2. I already have my known exercise calories from a HRM,
Multiplier TDEE what would be my better estimated average TDEE?
Sedentary - little or no exercise, desk job 1.2 1,623 Daily non-exercise activity (MFP based description) Daily Calories
Lightly Active - light exercise/sports 1-3 hrs or days a week 1.375 1,859 Sedentary - most of day sitting 1.25 1,690
Moderately Active - moderate exercise/sports 3-5 hrs or days a week 1.55 2,096 Lightly Active - good part of day on feet 1.35 1,826
Very Active - hard exercise/sports 6-7 hrs or days a week 1.725 2,333 Active - good part of day doing physical work 1.45 1,961
Extremely Active - hard or 2x daily exercise/sports & physical job 1.9 2,569 Very Active - most of the day doing physical work 1.55 2,096
avg exercise calories per hr included in this TDEE: 109
Average exercise calories from HRM Sun 0 0
3A. I have BodyMediaFit or FitBit or other with daily stats, what is my average TDEE value? in the first column Mon 0 0
Take a typical week of activity, and enter each daily total in section to the right for exercise calories. Average workout time in minutes in Tue 0 0
Do not include minutes. Remove the value for "Daily non-exercise calories to use", there is your TDEE. the second column Wed 0 0
(this removes your daily cal's from the HRM cal's so not double counted) Thu 0 0
3B. I use BMF or FB and HRM, but I trust the exercise HRM calories more, what is my better avg TDEE? Fri
Enter daily stats for three different but typical non-exercise 24 hr days here. Sat 0 0
Day 1 2450 This adjusts their Harris BMR used to calculate calories burned to the best Katch BMR if available. Total 0 0 hrs/wk
Day 2 2435 Daily Average 0
Day 3 2420
Daily non-exercise calories to use at right: 2,232 Daily non-exercise calories to use from above: 0
Enter this value and your average HRM exercise calories and minutes in section to the right, there is your TDEE. (or to left if BMF or FB) TDEE: 0
equivalent BMR to TDEE multiplier 0.00

Now that I have my BMR and TDEE, what are the different deficit methods I can use? Should re-calc every 5lbs lost, as daily goal may change, or may change method used.
What TDEE value from above do you want to use? 1515 All Daily total gross goals do not go lower than current BMR, so may not get full deficit.
6.5
Deficit is 10% to 20% off TDEE, depending on amount to lose. lbs or kg calories calories
Deficit amount: 20 Weekly weight loss: 0.61 Daily deficit: 303 Daily total gross goal: 1,352 this is appropriate if focus is cardio or little exercise.

Deficit is 2% of weight to be lost to reach goal weight, which means more to lose is bigger deficit, less to lose is smaller deficit.
Goal weight to lose (lbs or kg) : 66.0 2% weekly loss: 1.32 Daily deficit: 660 Daily total gross goal: 1,352 this is appropriate if very obese and lowest goal.

Deficit is 0.7% of current weight, to potentially allow gaining LBM during deficit. study - www.ncbi.nlm.nih.gov/pubmed/21558571
Current weight (lbs or kg): 191 0.7% weekly loss: 1.34 Daily deficit: 669 Daily total gross goal: 1,352 this is correct if focus is lifting heavy 3 x week minimum.

Deficit is based on eating at goal weight, the www.fat2fit.com method, using Mifflin BMR rather than their older Harris BMR. Katch is not used in calc's.
Goal weight (lbs or kg): 125 weekly loss: 0.50 Daily deficit: 250 Daily total gross goal: 1,248
Goal BMR (with safety factor): 1,114 Be aware this method is not based on Katch BMR, which is the same at goal weight, therefore no deficit if it was used.

If your workout routine changes in a major way, then re-calc your TDEE. If you miss or add a planned workout, skip or add 200-250 calories that day.
All these methods include exercise, therefore workouts can be logged as 1 calorie (and you do not eat them back) if you desire to log workouts and see the same daily goal.
Some suggest still looking at daily eaten minus exercise calories, and never net below BMR, some suggest rest days will balance out those days on a weekly basis.
If constantly netting under BMR by more than 100-200 when exercise is subtracted, you should use TDEE method with known HRM exercise calories.
If changing goal higher to get out of a stall or slower weight loss, be aware it may have taken weeks to get to that point, may take weeks to get out of it. Stick to it!

How do I change MFP stats to manually enter my own goal?
Change MFP - Settings - Update diet/fitness profile Set Activity Level to Very Active and Weight Loss goal to Maintain (really doesn't matter though)
Change MFP - Goals - Change Goals - Custom - Continue Set Net Calories Consumed to a green value above, change Calories Burned to 0 if not logging them
Ignore the math on that page, since MFP is not aware that you have exercise already included.
You may wish to improve your macros too, see the Macros tab and use your selected gross goal above.

bump

Maybe one of these?



http://www.healthyweightforum.org/eng/calculators/calories-required/

pretty sure it's that one, i had it bookmarked too

Maybe this one? It goes up to two years.

http://www.losertown.org/eats/cal.php

Hooray! :happy:
And you're welcome.