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

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  • katkrak
    katkrak Posts: 92
    BUMP
  • heybales
    heybales Posts: 18,842 Member
    Just updated it again for some format changes to it converts to Excel better visually.
    And one formula correction because Google spreadsheet and Excel handle blanks differently. So correction so Excel figured Macro values correctly in absence of bodyfat figure.

    Correct many of the other tabs for visual change in Excel too.
  • 10angie1976
    10angie1976 Posts: 4 Member
    BUMP
  • KIMBeeFIT
    KIMBeeFIT Posts: 17 Member
    Really cool! Thanks!
  • sharonloraine
    sharonloraine Posts: 69 Member
    bump
  • heybales
    heybales Posts: 18,842 Member
    Really cool! Thanks!

    Hope it's useful.
  • heybales
    heybales Posts: 18,842 Member
    Bump...awesome! Thanks for sharing...

    Just an expansion, and expansion, and probably another 2 or 3, from what I was using anyway to help people. Wanted to let folks help and understand themselves.

    And who doesn't enjoy fun with numbers! :tongue:
  • carolynbergen1
    carolynbergen1 Posts: 57
    Bump, Bump, Bump! This wins for the most informative post! Thank you SO much OP for taking the time to provide all of us such an invaluable tool. I think it's such a must read for all of us that MFP should make anyone who joins here read it and download the spreadsheet! Really, thank you from the bottom of my heart for this! Glad I stumbled on this. :flowerforyou: :smile: :drinker: :bigsmile:
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    Heybales..

    I filled out this spreadsheet (and it's amazing).. just wanted to clear up something I am a little confused on. I am experiencing a stall in weight loss so I gave this a shot, changed settings on MFP according to what info I got from your spreadsheet.

    Basal Metabolic Rate (BMR) 1,600 from Katch-McArdle formula based on weight and body fat 25.28%

    Total Daily Energy Expenditure (TDEE) 2,623 based on your weekly activity averaged to a daily level with a BMR multiplier of 1.64

    Total Daily Eating Goal (TDEG) 2,217 15.5% deficit is based on 8 lbs left to lose and 60% heavy cardio to lifting ratio

    Average Daily Deficit Calories 406 0.8 lbs expected weekly fat loss (not always weight loss)

    I am confused by the statement: "You do not eat back the planned exercise. You can log your planned workouts as 1 calorie, or total calories after you have met your daily goal, or total calories and immediately correct to 1 calorie so the posting on wall will show the full burn amount."

    I log my exercise, averaging from 200-900 per day.. to clear the air, I would eat back my cals in order to meet the net cal of 2217?

    Sorry if you answered this already, I kinda feel dumb for asking :laugh: but I would appreciate the clarification when you have time to give it. Thanks! :)
  • Textmessage
    Textmessage Posts: 387 Member
    Awesome work! Bump.
  • Jayni40
    Jayni40 Posts: 123 Member
    Thanks for the info!!
  • thebuz
    thebuz Posts: 221 Member
    Bump
  • nathanalgren
    nathanalgren Posts: 30 Member
    Nice one!
  • heybales
    heybales Posts: 18,842 Member
    I am confused by the statement: "You do not eat back the planned exercise. You can log your planned workouts as 1 calorie, or total calories after you have met your daily goal, or total calories and immediately correct to 1 calorie so the posting on wall will show the full burn amount."

    I log my exercise, averaging from 200-900 per day.. to clear the air, I would eat back my cals in order to meet the net cal of 2217?

    Sorry if you answered this already, I kinda feel dumb for asking :laugh: but I would appreciate the clarification when you have time to give it. Thanks! :)

    As it says - you do NOT eat back the planned exercise. Meaning whatever you included in the Activity Calculator.

    That's why its called a Total Daily Eating Goal, not Net, but total.

    Few options there for how you can still log your exercise if you want to, and not mess up the manually entered TDEG by MFP adding calories you've already accounted for.

    Now, you throw an extra workout in the week you didn't plan on in the activity calc - ya, eat it back.
    As it explains, if you miss a planned workout, you skip some calories, if you make it up, you eat those skipped ones again.

    Same would go for time, like if you added 30 - 60 min to a workout. Just eat some extra back.
  • carolynbergen1
    carolynbergen1 Posts: 57
    Heybales..

    I log my exercise, averaging from 200-900 per day.. to clear the air, I would eat back my cals in order to meet the net cal of 2217?


    I read this sentence too quickly and thought you said "I would eat back my CATS in order to meet the net cal of 2217"

    It's late, I had a super long and somewhat trying day/night/day (insomnia). So forgive me, but that struck me as so funny I almost fell off my chair! But hey...you never know on here...I've seen some rather unorthodox food diaries and some off the wall postings on here such as the 21 day water fast. Eating one's cats to meet a caloric goal sounds less crazy than some of the other stuff I've read, unfortunate as that is! But your post brought a chuckle on and even though you didn't mean to, I thank you, It's exactly what I needed right now.
  • teebeegeebee
    teebeegeebee Posts: 218 Member
    Hi

    I just want to thank you for all that work - its an awesome spreadsheet and i love it, I have just revisitied my settings and tweaked them to see how I go for the month of April
    I look forward to my results and the others so well done
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    I am confused by the statement: "You do not eat back the planned exercise. You can log your planned workouts as 1 calorie, or total calories after you have met your daily goal, or total calories and immediately correct to 1 calorie so the posting on wall will show the full burn amount."

    I log my exercise, averaging from 200-900 per day.. to clear the air, I would eat back my cals in order to meet the net cal of 2217?

    Sorry if you answered this already, I kinda feel dumb for asking :laugh: but I would appreciate the clarification when you have time to give it. Thanks! :)

    As it says - you do NOT eat back the planned exercise. Meaning whatever you included in the Activity Calculator.

    That's why its called a Total Daily Eating Goal, not Net, but total.

    Few options there for how you can still log your exercise if you want to, and not mess up the manually entered TDEG by MFP adding calories you've already accounted for.

    Now, you throw an extra workout in the week you didn't plan on in the activity calc - ya, eat it back.
    As it explains, if you miss a planned workout, you skip some calories, if you make it up, you eat those skipped ones again.

    Same would go for time, like if you added 30 - 60 min to a workout. Just eat some extra back.

    I gotcha!

    The statement I copied and pasted earlier conflicts with what it says to enter on MFP (e.g. change Calories Burned goal to 0 if not logging them") I guess I just interpreted it wrong. I didn't change that setting (Calories Burned) because I intended on logging the full workout.. now I am concerned I messed up yesterday. I net 1523, ate 2406, did 874 cals worth of exercise. :cry: My goal is to build muscle so I don't want to net too little.

    I think your spreadsheet will take some getting used to cause I don't have the option on my phone to just enter 1 cal and wish to enter the exact amount of calories burned.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    Heybales..

    I log my exercise, averaging from 200-900 per day.. to clear the air, I would eat back my cals in order to meet the net cal of 2217?


    I read this sentence too quickly and thought you said "I would eat back my CATS in order to meet the net cal of 2217"

    It's late, I had a super long and somewhat trying day/night/day (insomnia). So forgive me, but that struck me as so funny I almost fell off my chair! But hey...you never know on here...I've seen some rather unorthodox food diaries and some off the wall postings on here such as the 21 day water fast. Eating one's cats to meet a caloric goal sounds less crazy than some of the other stuff I've read, unfortunate as that is! But your post brought a chuckle on and even though you didn't mean to, I thank you, It's exactly what I needed right now.

    Thanks for laughing at my suffering :laugh: :laugh: I love my cat, would never eat him!!! LOL
  • heybales
    heybales Posts: 18,842 Member
    I gotcha!

    The statement I copied and pasted earlier conflicts with what it says to enter on MFP (e.g. change Calories Burned goal to 0 if not logging them") I guess I just interpreted it wrong. I didn't change that setting (Calories Burned) because I intended on logging the full workout.. now I am concerned I messed up yesterday. I net 1523, ate 2406, did 874 cals worth of exercise. :cry: My goal is to build muscle so I don't want to net too little.

    I think your spreadsheet will take some getting used to cause I don't have the option on my phone to just enter 1 cal and wish to enter the exact amount of calories burned.

    Ya, that's just a goal setting in MFP regarding fitness. You can have goals of time and frequency and calories. It does nothing to the math for diet.

    So just a little over goal, but still at a deficit, so never a problem eating more than TDEG, as long as eating under TDEE you still got deficit.
    TDEG is just an estimate that should still keep you from losing muscle mass based on studies, but give the most deficit.

    So this is weight loss suggestion, not increasing performance suggestion.
    But then again, unless eating at a surplus, performance is going to plateau anyway, eating at biggest deficit you can get safely will just make it happen quicker. But if weight and fat is dropping faster, you'll get to maintenance quicker, and then be able to have fun with the surplus at that time.
  • Arkhos
    Arkhos Posts: 290 Member
    I remember you sending me this spreadsheet a month ago, and I totally forgot about it. Just went through and did my numbers. It's pretty close to what I was doing. I had my calories at 2470 and your spreadsheet says 2392. Have you noticed weight loss stalling or gaining with just a 100 calorie increase? Gonna change my macros anyway. I should pay more attention to my friends list, lol!

    Thanks hey! :tongue:
  • heybales
    heybales Posts: 18,842 Member
    I remember you sending me this spreadsheet a month ago, and I totally forgot about it. Just went through and did my numbers. It's pretty close to what I was doing. I had my calories at 2470 and your spreadsheet says 2392. Have you noticed weight loss stalling or gaining with just a 100 calorie increase? Gonna change my macros anyway. I should pay more attention to my friends list, lol!

    Thanks hey! :tongue:

    I've seen people report that 100 cal increase caused a slower weight loss amount to increase more than the 100 extra eaten. So it appears that was enough difference between body feeling stressed enough to allow full deficit or not.

    That's always the tough part, you could be losing slowly steadily and thinking, that's good, slow is better.
    But is it slow because that's all you could get from your body, or slow because you made purposeful choice to do it better?
    Only a test of eating more would indicate.
    Because if the former, eating less will merely make it worse usually.
  • helyla
    helyla Posts: 162 Member
    Question... Should I use this when I'm beginning my weight loss journey or should I try the MFP way for a while first?
    I've been (kind of obsessing about) reading on the calorie deficit and how MFP sets it too low at 1200 cal. I'm nervous about upping my calories from that (I've only been on here a few weeks) simply because of what's been programmed into my brain of less calories = weight loss...

    This spreadsheet looks great, but is it something I should start with or use once I'm already on my way? Sorry if this is silly...
  • miqisha
    miqisha Posts: 1,534 Member
    Thanks!!! Awesome tool
  • heybales
    heybales Posts: 18,842 Member
    Question... Should I use this when I'm beginning my weight loss journey or should I try the MFP way for a while first?
    I've been (kind of obsessing about) reading on the calorie deficit and how MFP sets it too low at 1200 cal. I'm nervous about upping my calories from that (I've only been on here a few weeks) simply because of what's been programmed into my brain of less calories = weight loss...

    This spreadsheet looks great, but is it something I should start with or use once I'm already on my way? Sorry if this is silly...

    Not silly, but realize you probably have absolutely no idea on calorie levels to even be nervous about.

    What were you eating at that got you in to trouble before you made changes and even tracked it?
    And was that number eaten with current exercise changes you may be making too?

    If you follow MFP's method and recommendation you'd probably end up at about the same spot.
    Select Lightly Active for activity level, unless you have more than sedentary desk job like on your feet all day. Most find the Lightly Active actually applies to desk jobs and then normal shopping, walking to/from car, cleaning, ect. Sedentary is truly sitting on bum majority of all days outside exercise.
    Select 1 lb goal weight loss.
    Log and eat back all the exercise calories using the database.

    Don't worry about those calorie burns being realistic, that actually is the protection from likely eating too little on the other days.

    That should protect you from normal mass burn, except their protein recommended level isn't high enough for dieting, it's setting for recommendation for normal eating levels. Also resistance training will help retain muscle.

    But if your workout routine is going to be pretty constant, and you want to eat 1 number every day to get good at it, or you have high bodyfat%, then use the spreadsheet.
  • helyla
    helyla Posts: 162 Member
    Question... Should I use this when I'm beginning my weight loss journey or should I try the MFP way for a while first?
    I've been (kind of obsessing about) reading on the calorie deficit and how MFP sets it too low at 1200 cal. I'm nervous about upping my calories from that (I've only been on here a few weeks) simply because of what's been programmed into my brain of less calories = weight loss...

    This spreadsheet looks great, but is it something I should start with or use once I'm already on my way? Sorry if this is silly...

    Not silly, but realize you probably have absolutely no idea on calorie levels to even be nervous about.

    What were you eating at that got you in to trouble before you made changes and even tracked it?
    And was that number eaten with current exercise changes you may be making too?

    If you follow MFP's method and recommendation you'd probably end up at about the same spot.
    Select Lightly Active for activity level, unless you have more than sedentary desk job like on your feet all day. Most find the Lightly Active actually applies to desk jobs and then normal shopping, walking to/from car, cleaning, ect. Sedentary is truly sitting on bum majority of all days outside exercise.
    Select 1 lb goal weight loss.
    Log and eat back all the exercise calories using the database.

    Don't worry about those calorie burns being realistic, that actually is the protection from likely eating too little on the other days.

    That should protect you from normal mass burn, except their protein recommended level isn't high enough for dieting, it's setting for recommendation for normal eating levels. Also resistance training will help retain muscle.

    But if your workout routine is going to be pretty constant, and you want to eat 1 number every day to get good at it, or you have high bodyfat%, then use the spreadsheet.

    You're right, I don't have a clue what I was eating at that made me gain all the weight. I loosely tracked based off weight watchers points last time I lost weight and got down close to goal weight (less than a year ago) then fell in love with an amazing cook and started stuffing my face, and as a result of that and little exercise gained all the weight I had lost, plus some, back.

    Thank you for your advice. I'll follow what you said about MFP guidlines. Like I said I've been obsessing by reading forums to no end about macros and TDEE and all that comes with it and have gotten overwhelmed and worried I'm not doing the right thing. I know what worked for me last time and that should work for me again...I just have to keep reminding myself to "keep it simple stupid" lol :tongue:

    Thanks again for your help!:smile:
  • Amytrue1
    Amytrue1 Posts: 38 Member
    bump
  • heybales
    heybales Posts: 18,842 Member
    You're right, I don't have a clue what I was eating at that made me gain all the weight. I loosely tracked based off weight watchers points last time I lost weight and got down close to goal weight (less than a year ago) then fell in love with an amazing cook and started stuffing my face, and as a result of that and little exercise gained all the weight I had lost, plus some, back.

    Thank you for your advice. I'll follow what you said about MFP guidlines. Like I said I've been obsessing by reading forums to no end about macros and TDEE and all that comes with it and have gotten overwhelmed and worried I'm not doing the right thing. I know what worked for me last time and that should work for me again...I just have to keep reminding myself to "keep it simple stupid" lol :tongue:

    Thanks again for your help!:smile:

    Did it really work last time?
    What was the weight lost, fat only or muscle included?
    Did that make it easier to gain weight later?

    But indeed great job wanting to educate yourself on it and make wise educated choices, rather than emotional (oh, I want 2 lbs weekly, and I'll say sedentary to be on the safe side, and won't eat back exercise to get more loss too) and have it all backfire during the weight loss, or after and gain it back again.

    Just stick with it, loss isn't linear, especially if adding in exercise which asks body to make improvements, which has little to do with loss.
  • prdavies1949
    prdavies1949 Posts: 326 Member
    Bump
  • stecrowe
    stecrowe Posts: 7 Member
    bump
  • amos481
    amos481 Posts: 92 Member
    bump

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