My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma

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  • Spartan_1_1_7
    Spartan_1_1_7 Posts: 132 Member
    Bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    thanks :)
  • CactusF1ower
    CactusF1ower Posts: 174 Member
    Thanks!!!
  • Kellylynnhaynes
    Kellylynnhaynes Posts: 73 Member
    Saving for later
  • sassyjae21
    sassyjae21 Posts: 1,217 Member
    This is really awesome and i appreciate the time you put into it. Thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Sure
    thank you :)
    Let me know if you have any questions or if you guys are looking for extra features.
    I was thinking about a bodyfat guesstimator, but wasn't sure it would be that useful actually haha
  • Squidgeypaws007
    Squidgeypaws007 Posts: 1,012 Member
    Bumping for a read later!!
  • EvenThatNameIsTaken
    EvenThatNameIsTaken Posts: 164 Member
    Nope still there Shelly :)
    http://en.fitforlife.fr/nutrition-en/calories-tracker-spreadsheet/

    thank you!
  • nmncare
    nmncare Posts: 168 Member
    Bump!
  • kimmiet801
    kimmiet801 Posts: 9 Member
    Bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Cheers.
    I'll also update the manual soon, since the current directions use the old sheet, that was all its fields on the same tab, si it started to be a real mess.
  • Kari121869
    Kari121869 Posts: 180 Member
    I can't seem to access any of the spreadsheets you put the links for on here :(
    I noticed you put protein % kind of low for your macros - I was told 40 protein/30 for both carbs & fat... perhaps you can take a look at my diary and let me know what I'm doing wrong... seems like forever to loose a darn lb!! Been on here for 6+ months and only lost 23lbs... I work out at least 3 x a week with intense cardio (boosted walking/jogging/weights) and I don't eat my cals back... following the TDEE method but still nothing seems to be working...

    Any suggestions are more than welcome.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Here is the link:
    https://docs.google.com/spreadsheet/ccc?key=0AuN81OoJ0pjidGVBalNBb2lOQlBNNUtPZHZaNmIxZHc&usp=sharing#gid=0

    Can you download it, fill it and post your numbers here?
    thank you!
  • Kari121869
    Kari121869 Posts: 180 Member
    Ok I have the chart up but it's not letting me input my stats... :(
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Yes, you have to download it on your computer :) it's a read-only sheet, otherwise people would break it in no time :D
  • Kari121869
    Kari121869 Posts: 180 Member
    Had to download it as an excel sheet - then put my stats... *sigh*.

    Ok I'll post my 'answers' when completed... thanks for your help.
  • Kari121869
    Kari121869 Posts: 180 Member
    Ok.. wow this looks so complicated lol.. not sure what info you want since it's a little confusing lol...
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    I wrote a manual here:
    http://en.fitforlife.fr/nutrition-en/calories-tracker-spreadsheet/

    Really, it's not, just take 10 minutes, and you'll quickly understand how it works. Basically, you just fill the Yellow fields
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    I'll rewrite the manual soon anyway :)
  • MomOfRose
    MomOfRose Posts: 89 Member
    bump

    (And for those reading near my comment, the link is on page 10 of this extended topic area)
  • Kari121869
    Kari121869 Posts: 180 Member
    ok so here goes (hope I'm putting the right #'s down here)
    Weight is 78.9
    height is 162.6
    age 44
    Activity level I put 1.4
    Daily cals/1600

    says my TDEE rangs is : Katch-McArdle 42%
    Mifflin-St Jeor (FOR WOMEN) 20%

    Ok so now what lol..
  • rhonderoo
    rhonderoo Posts: 145 Member
    This is awesome.
  • RetiredAndLovingIt
    RetiredAndLovingIt Posts: 1,395 Member
    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Ok Kari121869,
    1- How many calories are you eating on a daily basis?
    2- Do you train or have some sort of exercice? I assume you do since you put 1.4
    What a training week looks like?

    thanks
  • Kari121869
    Kari121869 Posts: 180 Member
    Ok Kari121869,
    1- How many calories are you eating on a daily basis?
    2- Do you train or have some sort of exercice? I assume you do since you put 1.4
    What a training week looks like?

    thanks

    1 - I normally eat anywhere between 1350-1550 a day - I could probably count on one hand how many times I actually 'allow' myself to go over my cal limits.. special occasions or 'evenings out' where alcohol is involved are the only reasons.
    2 - Yes I do alot of walking videos - Leslie Sansone. I do the 'interval' ones where you brisk walk then jog for portions of each mile... anywhere from 3-5 miles a session and I do those at least 3x a week. My exercise cals burned are what MFP tells me - but I never eat back my burned cals.

    Hope this helps.. and thanks for your assistance... it's SO appreciated!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    So your TDEE is 1600 (avg) while you are eating 1500 ish on a daily basis?
    Based on your stats, looks like it's indeed where your maintenance is at.

    You have two options here:
    • 1- Increase your deficit while keeping the same activities - that'll speeds up the weight loss
    • 2- Add some resistance training, maybe two times per week, maybe more depending on your schedule.

    If you keep eating the same amount, you'll gradually lose some weight for sure.
  • Kari121869
    Kari121869 Posts: 180 Member
    I thought I WAS eating at a deficit - but I guess not.. other TDEE calculators gave me 2000+ for daily cals and I minused 20% to get the 1550....
    Just so I'm clear - what level of cals do you suggest? My BMR is 1500 (when I look at a website I normally use)...I thought you weren't supposed to go below your BMR...

    God now I'm really confused/frustrated.. just when I thought I had figured out this TDEE/BMR stuff...
  • nataliebordeauxx
    nataliebordeauxx Posts: 94 Member
    This sounds amazing! Is there a new link by any chance? Chrome OR IE are not liking the link :( Thank you so much!!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Here is the link:
    http://www.gainsandguns.com/nutrition-en/calories-tracker-spreadsheet/

    Kari, what is the exact maintenance my calculator gives you? (TDEE) and which activity level do you use? I suggest to start.
  • Kari121869
    Kari121869 Posts: 180 Member
    Here is the link:
    http://www.gainsandguns.com/nutrition-en/calories-tracker-spreadsheet/

    Kari, what is the exact maintenance my calculator gives you? (TDEE) and which activity level do you use? I suggest to start.

    If I look at the MIfflin calculations -
    BMR 1,427
    Maintenance 1,855
    Cut (Deficit in %) 20% 1,484
    Build (Surplus in %) 0.1 2,041

    So I should be eating 1484 cals/day? I use 1.3 for activity on your sheet.
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