Down eight pounds in seven weeks. Sharing my TDEE spreadsheet.
DevilsFan1
Posts: 342 Member
47M/5'10"/SW 189, CW 181, GW 170.
Thought I'd share a TDEE spreadsheet that I've been using to help lose weight. This is from the Reddit r/fitness sub. Blank sheet is here: https://docs.google.com/spreadsheets/d/1s4KKCbmkvMwfk5eL_HjOanjVXdzwTMHSiIRU6vz1a10/edit?usp=sharing
You use this to track your weight and caloric intake daily. At the end of the week, the sheet will calculate your average weight and average daily caloric intake and will update your TDEE accordingly. After a few weeks, you will know approximately what your TDEE is and how many calories you can eat per day to hit your weight loss (or gain) target.
Here's my current spreadsheet for reference: https://docs.google.com/spreadsheets/d/1CrXUFlLqmzKJGrAuX2FEyglYPR_sNEy9gVB6uFo9EJw/edit?usp=sharing
Hope this helps someone out there. Happy losing!
* EDIT : You don't need edit permission to access the sheet. Simply save/download a copy to start editing your own.
Thought I'd share a TDEE spreadsheet that I've been using to help lose weight. This is from the Reddit r/fitness sub. Blank sheet is here: https://docs.google.com/spreadsheets/d/1s4KKCbmkvMwfk5eL_HjOanjVXdzwTMHSiIRU6vz1a10/edit?usp=sharing
You use this to track your weight and caloric intake daily. At the end of the week, the sheet will calculate your average weight and average daily caloric intake and will update your TDEE accordingly. After a few weeks, you will know approximately what your TDEE is and how many calories you can eat per day to hit your weight loss (or gain) target.
Here's my current spreadsheet for reference: https://docs.google.com/spreadsheets/d/1CrXUFlLqmzKJGrAuX2FEyglYPR_sNEy9gVB6uFo9EJw/edit?usp=sharing
Hope this helps someone out there. Happy losing!
* EDIT : You don't need edit permission to access the sheet. Simply save/download a copy to start editing your own.
13
Replies
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Pretty cool tool.
Thanks. Think I'll give it a try.0 -
Great job
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Wow - love this! Going to have to try it - thank you for sharing!0
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Thanks so much!! This is terrific! I had a months worth of data that I inputed --but before I didn't know how to calculate the TDEE so I was just using it as a reference-- i believe this is much better!0
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Hi
Thanks for sharing! I just started playing with it and it looks really high. Is there a place to put in gender. activity and age or does it calculate on weight and history as you build it? Thanks0 -
Hi
Thanks for sharing! I just started playing with it and it looks really high. Is there a place to put in gender. activity and age or does it calculate on weight and history as you build it? Thanks
It calculates solely from your weight and your caloric intake. You don't need to account for exercise calories (or anything else) with this method as long as you are accurate in your caloric intake. You do need to give it three weeks or so to become accurate.1 -
Your TDEE went up when weight went down, is that because you increased exercise?0
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skinnyjingbb wrote: »Your TDEE went up when weight went down, is that because you increased exercise?
The first few weeks are relatively inaccurate as the tool starts with an estimate and as water weight comes off. After a month or so the numbers get dialed in. I do exercise six days a week though, mostly strength training and some HIIT/LISS cardio, but it varies from week to week.
The important thing is that it will give you an informed estimate of your TDEE. You can see that my goal has been 1 pound loss per week, and I am almost exactly at that (1.1). It's just another tool in your arsenal.4 -
Also, my logging isn't always entirely accurate. I always round my calories up to the nearest 100 at the end of the day. That's going to throw the calculations off a bit from time to time.1
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Hi, I want to try this spreadsheet, looks great...tho I do have a question.
Some of your formulas are pulling from cells not shown on spreadsheet for example: =IF(AP12="","",IF(L12="","",AO12))
What is in the Cells for AO and AP...etc for calculations?0 -
I use this too though since I’m already eating a deficit it shows my TDEE being really low. (Kind of an average of my caloric intake). So then it shows to subtract 500 to lose a lb a week but that would put me at 1000 calories/day. So though I like the idea of it it seems to be off in calculating TDEE if your already at a deficit. Or maybe I’m just not understanding it.0
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dayzeyblue wrote: »Hi, I want to try this spreadsheet, looks great...tho I do have a question.
Some of your formulas are pulling from cells not shown on spreadsheet for example: =IF(AP12="","",IF(L12="","",AO12))
What is in the Cells for AO and AP...etc for calculations?
First, it's not my spreadsheet. It was made by a Reddit user on /r/fitness named nSuns. The original is at https://www.reddit.com/r/Fitness/wiki/getting_started#wiki_step_1.3A_fixing_your_diet
If you want to dig into the guts of the calculations, you can expand the hidden columns by selecting the arrow on the X column near the top of the spreadsheet.
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I use this too though since I’m already eating a deficit it shows my TDEE being really low. (Kind of an average of my caloric intake). So then it shows to subtract 500 to lose a lb a week but that would put me at 1000 calories/day. So though I like the idea of it it seems to be off in calculating TDEE if your already at a deficit. Or maybe I’m just not understanding it.
Your TDEE depends on your weight, age, gender and activity level. It is the total energy you expend in a day. It doesn't depend on your caloric intake. Your caloric intake determines your rate of weight change depending on your given TDEE. The sheet will calculate your TDEE but you need to be accurate and consistent in logging and weighing yourself.
Can you share your sheet and I'll take a look? PM me if you don't want to post it.1 -
DevilsFan1 wrote: »I use this too though since I’m already eating a deficit it shows my TDEE being really low. (Kind of an average of my caloric intake). So then it shows to subtract 500 to lose a lb a week but that would put me at 1000 calories/day. So though I like the idea of it it seems to be off in calculating TDEE if your already at a deficit. Or maybe I’m just not understanding it.
Your TDEE depends on your weight, age, gender and activity level. It is the total energy you expend in a day. It doesn't depend on your caloric intake. Your caloric intake determines your rate of weight change depending on your given TDEE. The sheet will calculate your TDEE but you need to be accurate and consistent in logging and weighing yourself.
Can you share your sheet and I'll take a look? PM me if you don't want to post it.
I have the same problem. I entered in almost a year's worth of data, and the sheet says my TDEE is 1585 calories
That doesn't seem likely. I'm a ridiculously accurate logger of both my weight and my food. I average 30k steps a day. Would you help me too, please? I PM'd you my sheet.1 -
marthamayhemmfp wrote: »DevilsFan1 wrote: »I use this too though since I’m already eating a deficit it shows my TDEE being really low. (Kind of an average of my caloric intake). So then it shows to subtract 500 to lose a lb a week but that would put me at 1000 calories/day. So though I like the idea of it it seems to be off in calculating TDEE if your already at a deficit. Or maybe I’m just not understanding it.
Your TDEE depends on your weight, age, gender and activity level. It is the total energy you expend in a day. It doesn't depend on your caloric intake. Your caloric intake determines your rate of weight change depending on your given TDEE. The sheet will calculate your TDEE but you need to be accurate and consistent in logging and weighing yourself.
Can you share your sheet and I'll take a look? PM me if you don't want to post it.
I have the same problem. I entered in almost a year's worth of data, and the sheet says my TDEE is 1585 calories
That doesn't seem likely. I'm a ridiculously accurate logger of both my weight and my food. I average 30k steps a day. Would you help me too, please? I PM'd you my sheet.
Just to save anyone who might see this, if you already track your food, weight, and activity here or on another website or app, this spreadsheet has nothing new to offer. After I entered a year's worth of data, the sheet computed my TDEE to be 1585 calories. It does not factor in activity levels at all. I take 30k+ steps a day, so I'm very active. I was hoping that the spreadsheet would see my past activity level (based on weight and calories eaten) and give me a *PERSONALIZED* TDEE needed to maintain for my weight. I get the same calculated number just using MFP or any other calculator, without the extra work of entering in data. 1 -
marthamayhemmfp wrote: »marthamayhemmfp wrote: »DevilsFan1 wrote: »I use this too though since I’m already eating a deficit it shows my TDEE being really low. (Kind of an average of my caloric intake). So then it shows to subtract 500 to lose a lb a week but that would put me at 1000 calories/day. So though I like the idea of it it seems to be off in calculating TDEE if your already at a deficit. Or maybe I’m just not understanding it.
Your TDEE depends on your weight, age, gender and activity level. It is the total energy you expend in a day. It doesn't depend on your caloric intake. Your caloric intake determines your rate of weight change depending on your given TDEE. The sheet will calculate your TDEE but you need to be accurate and consistent in logging and weighing yourself.
Can you share your sheet and I'll take a look? PM me if you don't want to post it.
I have the same problem. I entered in almost a year's worth of data, and the sheet says my TDEE is 1585 calories
That doesn't seem likely. I'm a ridiculously accurate logger of both my weight and my food. I average 30k steps a day. Would you help me too, please? I PM'd you my sheet.
Just to save anyone who might see this, if you already track your food, weight, and activity here or on another website or app, this spreadsheet has nothing new to offer. After I entered a year's worth of data, the sheet computed my TDEE to be 1585 calories. It does not factor in activity levels at all. I take 30k+ steps a day, so I'm very active. I was hoping that the spreadsheet would see my past activity level (based on weight and calories eaten) and give me a *PERSONALIZED* TDEE needed to maintain for my weight. I get the same calculated number just using MFP or any other calculator, without the extra work of entering in data.
That isn't true. Perhaps it didn't give you the number you were expecting, but this does take activity into account because it uses nothing other than weight and calorie intake to determine your TDEE. If you search through the Reddit r/fitness sub you'll find hundreds of people who have used this sheet to track their weight and determine TDEE. You may choose to use it or not but please don't spread misinformation.0 -
It seems more useful retrospectively than prospectively, but perhaps I don't understand it quite yet.0
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The sheet uses the data you input to calculate your current TDEE. Using this, it reports the recommend daily caloric intake to lose weight at your desired rate. It's simply a tracking tool like anything else.1
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Thank you for sharing this. I think it can be very helpful.0
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DevilsFan1 wrote: »marthamayhemmfp wrote: »marthamayhemmfp wrote: »DevilsFan1 wrote: »I use this too though since I’m already eating a deficit it shows my TDEE being really low. (Kind of an average of my caloric intake). So then it shows to subtract 500 to lose a lb a week but that would put me at 1000 calories/day. So though I like the idea of it it seems to be off in calculating TDEE if your already at a deficit. Or maybe I’m just not understanding it.
Your TDEE depends on your weight, age, gender and activity level. It is the total energy you expend in a day. It doesn't depend on your caloric intake. Your caloric intake determines your rate of weight change depending on your given TDEE. The sheet will calculate your TDEE but you need to be accurate and consistent in logging and weighing yourself.
Can you share your sheet and I'll take a look? PM me if you don't want to post it.
I have the same problem. I entered in almost a year's worth of data, and the sheet says my TDEE is 1585 calories
That doesn't seem likely. I'm a ridiculously accurate logger of both my weight and my food. I average 30k steps a day. Would you help me too, please? I PM'd you my sheet.
Just to save anyone who might see this, if you already track your food, weight, and activity here or on another website or app, this spreadsheet has nothing new to offer. After I entered a year's worth of data, the sheet computed my TDEE to be 1585 calories. It does not factor in activity levels at all. I take 30k+ steps a day, so I'm very active. I was hoping that the spreadsheet would see my past activity level (based on weight and calories eaten) and give me a *PERSONALIZED* TDEE needed to maintain for my weight. I get the same calculated number just using MFP or any other calculator, without the extra work of entering in data.
That isn't true. Perhaps it didn't give you the number you were expecting, but this does take activity into account because it uses nothing other than weight and calorie intake to determine your TDEE. If you search through the Reddit r/fitness sub you'll find hundreds of people who have used this sheet to track their weight and determine TDEE. You may choose to use it or not but please don't spread misinformation.
Interesting. I'll search what others say about it. I remain skeptical for now though. There's no way maintenance at 30k+ steps a day is 1585 calories. I wonder what about my numbers threw off the calculations.0
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