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

bump

Thank-you for this. I have been considering revamping my current plan.

Hi, 0.04 won't make a major difference It's just a guideline so dieter can use this index to understand how far they are from their maintenance - the further you are, the harder it'll be to stick to the diet.
Regarding your figures, 37 calories won't make a difference, at least we know your numbers were good in the first place. You keep this intake and you see if you are losing weight throughout the weeks - if not, you could either increase the volume of exercise, or simply reduce the intakes (slowly).

This may be a foolish question but how do you change the sheet to English?

Is there an area to enter male/female for the bodyfat calculations? It's telling me I'm at 5% - which is pretty much impossible. Maybe I've missed something there.

Bodyfat estimation work only for men sorry - I didn't have the time for women, it's more complicated (unfair I know) - there are 3 extra measures, and it's not the same formula at at all:
Extra measurement 1: Wrist circumference (measured at the widest point).
Extra measurement 2: Hip circumference (measured at the widest point).
Extra measurement 3: Forearm circumference (measured at the widest point).

I'll simply update it later, to indicate it only works for men at this moment.