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

Kari121869 · February 2014

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 · February 2014

This is awesome.

RetiredAndLovingIt · February 2014

bump

PercivalHackworth · February 2014

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 · February 2014

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 · February 2014

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 · February 2014

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 · February 2014

This sounds amazing! Is there a new link by any chance? Chrome OR IE are not liking the link

Thank you so much!!

PercivalHackworth · February 2014

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 · February 2014

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.

PercivalHackworth · February 2014

Hi,
yes the figures seem accurate.
Go for 1400 ish calories a day and adjust (or ping me) in 4 weeks or so.
Track your weight on a weekly basis.

Kari121869 · February 2014

lol ok will do - thanks for the help.. keep you posted via pm instead of this thread.. I'm sure ppl are sick of hearing me get personal help lol

tinkystyle · February 2014

bumping to read later

methridg · February 2014

I tried clicking on the link in the original post but it doesnt seem to work? Can anyone send it to me? Id like to make sure I am consuming the proper amount of calories.

Thanks!