Update: : Spreadsheet for BMR, TDEE, CUT, BUILD, MACROS

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PercivalHackworth
PercivalHackworth Posts: 1,437 Member
in Food and Nutrition
Bump from:
http://www.myfitnesspal.com/topics/show/491087-my-gift-excel-spreadsheet-for-bmr-tdee-cut-build-and-ma

Here is the new URL with the explanations:
http://en.fitforlife.fr/calories-tracker-spreadsheet/

Every time it'll be updated you will be able to directly download it from this url
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Replies

  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
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    Thanks a lot for this. Would you mind if i sent some questions your way? Thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Sure. Better if you leave comments on the page or here and not PM :)
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
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    Great.
    -Do you have a reliable BMR calculator (if needed)?
    -Do you have a recommendation for activity level for me with low exertion at work but high outside (run 3 mornings a week, swim 3 mornings a week, lift 3 days a week).
    -How do I tell the spreadsheet my goals (maintain then build muscle)
    -Which macro set at the bottom should I chose from the three?
  • SideSteel
    SideSteel Posts: 11,068 Member
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    Hey, you're back! =)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    -Do you have a reliable BMR calculator (if needed)?
    http://www.bmi-calculator.net/bmr-calculator/

    -Do you have a recommendation for activity level for me with low exertion at work but high outside (run 3 mornings a week, swim 3 mornings a week, lift 3 days a week).
    From 1.5 to 1.55 I'd say

    -How do I tell the spreadsheet my goals (maintain then build muscle)
    For how long have you been working out?

    -Which macro set at the bottom should I chose from the three?
    It's up to you, and depends on your personal preferences. Me do eat much carbs so it's high in carbs, but some people are high in fats or high in protein. What is a typical day for you diet-wise?
  • fnm101
    fnm101 Posts: 116 Member
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    nm
  • FoxyMcDeadlift
    FoxyMcDeadlift Posts: 771 Member
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    Cheers raz. I accidently deleted your old spreadsheet!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Sure!
    Depending on the demand I was thinking about two things:
    1- Make an online version via GDocs
    2- Create multiple tabs the I'd keep populating for UD 2.0 for example
  • mtbke5
    mtbke5 Posts: 96 Member
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    I love the GDocs option! I'm having trouble getting this one to work
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Ok, will think about this one then :)
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
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    I tend to get a lot of carbs through fruits and veggies. I do a whey/kefir/fruit/oats smoothie in the morning (10-Noon meal/snack) and a green smoothie (kale/fruit/fruit) between 2-5. With how much energy I spend on my runs (this week was 4.5, 4.5, and 8.5 miles) and swim work outs I think I may need to do higher in my carbs then 40(p)/30(c)/30(f). I also don't have a good sense of what works for me yet and I'm not always patient. And, truth be told, I'm having a hard time hitting my calorie goals especially on my bigger work out days so I need to buy some higher calorie foods to help with that. I'm seeing some definition in my muscles more but I'm still losing weight slowly on the scale because I'm not hitting my goals each day. It's a reason why I'm considering tracking macros both to balance my foods for my more intense work outs and to set me up for success in eating my calorie goals.
  • fitspo145
    fitspo145 Posts: 81
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    Thanks! This is great! :happy:

    Still playing around with my numbers but bumping this to download spreadsheet later.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Finally!
    http://goo.gl/ouqQ8o

    Online Spreadsheet :)
    - Tabs for easy usage
    - Intermittent Fasting to come soon!

    http://goo.gl/ouqQ8o
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    • Intermittent Fasting now implemented
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
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    It came up with trojan warnings when I tried to open :/
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Use the online version, through GDoc, I can assure the old version (excel) does not contain anything, it's been downloaded and used hundred time

    the GDOC version is the same
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Updated with custom lipids and proteins selectors for Intermittent Fasters :)
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
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    Ok - thanks
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    No prob
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    BUMP!

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