Why do you think there is a data error - the numbers from the spreadsheet look good.

You selected Sedentary in both places. (you unchecked the box in the spreadsheet for there)

The Scooby table is based on a 1919 study and sedentary from that is 20% more than BMR.
Well, you take 20% off that now higher number - and you'll end up below BMR.

The spreadsheet is based on much more recent research that MFP uses too, and sedentary is 25% more than BMR.
Well, 20% off that bigger number makes you end up at BMR.

The math is all correct.


That same effect is what confuses people with finances and investments.

Their stocks went up in a good year 10%.
But then the next year they went down 10% - and they now have less than they started with.
Exactly.


Oh - if no exercise to help hold onto muscle - take the 15% deficit for now.

And I discovered that cardio exercise was needed to control and eliminate my migraines, I feel for you.
I only got 2-4 hits a week, lasting maybe 3-5 hrs depending on when I could take my sumatriptan - so in comparison not that bad.
But I found that 3-5 hrs of cardio a week prevented them, even with common triggers.

Well, I'd much rather have a controlled schedule of 3-5 hrs weekly rather than surprise 3-5 hrs 2-4 x weekly.

It's rough at first, because you gotta get going. So whenever you have a semi-decent time, when you think this is your chance to take care of other things that may indeed need to get done - get some cardio in, maybe just 30 min.

For the TDEE selected, you'll need to do MFP style really, which is using Sedentary level also - just add exercise when actually done, and eat it back.
If not doing a reset but taking a deficit, you take the 15% off those calories too.
And you could either manually set your goal to 2130 if doing deficit - or set MFP to maintenance.
Because it's going to come up with about the same figures as the spreadsheet, since it's doing the same math for sedentary. Rounding errors would be the only difference.

Is it basically blood pressure meds?
Neurologist wanted to do that for a time, with other side effects of blood pressure meds. Since I was only borderline, and exercise would help that, and I wasn't that frequent or migraines, I passed for meds to take with an hour of starting one. Usually worked well unless I woke up with one.

Since strength training increases your internal pressure and that includes blood pressure, and can really get the muscles tight, including neck, I'd really suggest light resistance training for now until you got the migraines under control. Nothing like a migraine starting a tension headache and now you have some really strong muscles to really tighten up and cause problems!

That could be as simple as some body weight squats for a set here and there, some pushups same way. Maybe after a more intense cardio of 20 min when it can be done.

Planking probably not too bad, unless you can only do like 15 sec max - then that's a heavy for you workout and lots of internal strain and pressure. At least it's not the neck though.

How the body handles blood sugar, including insulin response, has come up in a few studies once I researched why cardio was helping.
And indeed, without cardio, my biggest triggers were the accidental working outside too late (because sun is still out), making dinner be really late, and usually higher carb for a quick dinner, then usually dessert, then usually staying up late to finish things skipped - that would usually reward me with migraine the next afternoon waking up normal time.
Chocolate on it's own on normal dinner night though - no problem.
Unusually high carb meal with little to no fat/protein normal dinner time - problem.

Cardio and lifting help with insulin response, but the side effects of lifting don't help the migraine itself.

I don't recall the blood pressure meds I was taking. Something like should help with 30-50% of the migraines not getting them, and lessen the severity by same %. Didn't seem good enough reduction for taking meds all the time - hence wanting the ones that you take as needed.
Glad the one that worked for me went generic - though still expensive for only 9 at a time - but I get bigger ones and usually cutting in half is just fine if I catch it coming on early.

I use to get migraines but only once or twice a month. When I started on my weight loss journey in 2010, I saw a cardiologist first. He said I had hypertension and put me on blood pressure pills. Within a few months of eating better and exercise I stopped getting migraines. I'm off of blood pressure pills for the past two years too. In six years I've maybe had a few headaches but nothing like I use to get. I'm struggling with a suppressed metabolism but say good-bye to the migraines.