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

PercivalHackworth
PercivalHackworth Posts: 1,437 Member
edited October 14 in Food and Nutrition
Hello all,
I've created an excel spreadsheet that will allow you to calculate :
- your BMR
- your maintenance
- a cut at 20%
- a build at 15 %

I used both formulas, considered as the most accurate ones : Katch-McArdle and Mifflin-St Jeor
Warning, they apply for men only, I'll update soon for women.

- A build time estimation (eg how much time you will need to reach your build estimation (in weeks) while minimizing the fat storage)

- Macros repartition per day

Enjoy :drinker:
URL ;
http://interzone.kicks-*kitten*.net/Calculating_calories.xls

EDIT : updated version with Mifflin-St Jeor for women and a cut @ 15%
«134567…26

Replies

  • therealangd
    therealangd Posts: 1,861 Member
    Holy freaking awesome!

    Thanks.

    ETA: I already adjusted mine for women.
  • Smuterella
    Smuterella Posts: 1,623 Member
    Ooh, looking forward to seeing the womens one.
  • erickirb
    erickirb Posts: 12,294 Member
    Your Mifflin-St Jeor, 20% cut only has a cut of 10% in the formula, you may want to fix that.
  • Martucha123
    Martucha123 Posts: 1,089 Member
    awsome job! i see you go with 1,5 g of protein per kg (my goal exactly) and 30% fat (again me)
    very very nicly done!
  • redfox43
    redfox43 Posts: 39 Member
    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Your Mifflin-St Jeor, 20% cut only has a cut of 10% in the formula, you may want to fix that.

    Updated version with a cut @ 15% + Mifflin-St Jeor for women =)
  • zipnguyen
    zipnguyen Posts: 990 Member
    Hello all,
    I've created an excel spreadsheet that will allow you to calculate :
    - your BMR
    - your maintenance
    - a cut at 20%
    - a build at 15 %

    I used both formulas, considered as the most accurate ones : Katch-McArdle and Mifflin-St Jeor
    Warning, they apply for men only, I'll update soon for women.

    - A build time estimation (eg how much time you will need to reach your build estimation (in weeks) while minimizing the fat storage)

    - Macros repartition per day

    Enjoy :drinker:
    URL ;
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls

    EDIT : updated version with Mifflin-St Jeor for women and a cut @ 15%



    nice bro...
  • tiptoeketo
    tiptoeketo Posts: 271 Member
    Ooh, looking forward to seeing the womens one.

    Me too! Thanks :)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Doesn't apply for beasts like you haha :laugh:
    edit : I was talking to zip hehe :p
    You can download it, it has been updated earlier :)
  • Going4Lean
    Going4Lean Posts: 1,078 Member
    bump
  • easfahl
    easfahl Posts: 567 Member
    Awesome pal! Thanks!
  • deadstarsunburn
    deadstarsunburn Posts: 1,337 Member
    Thanks!
  • peacemongernc
    peacemongernc Posts: 253 Member
    Word of warning - Unless I did something really wrong, that won't work for very overweight folks. According to that, my activity level is .53, and I work out 5 days a week, at least. Yes, POINT five three. ROFL! But it is an impressive tool for folks who are a normal weight and wanting to build muscle and that sort of thing! Great tool!

    Shannon
  • kerriBB37
    kerriBB37 Posts: 967 Member
    bump :) waiting for women
  • Felidae_1981
    Felidae_1981 Posts: 200 Member
    I like this - I think. if I don't want to gain, what do I put in the chart? can I put - something?

    Sorry if it's a dumbass question :P
  • neversettle
    neversettle Posts: 168 Member
    I like this - I think. if I don't want to gain, what do I put in the chart? can I put - something?

    Sorry if it's a dumbass question :P

    Put a negative in front of the number to lose.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Again, it's available for women hehe :D
    Just download it :)
  • BrandiD56
    BrandiD56 Posts: 103
    Waiting for women also.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Hey, if you want to lose, just use the cut value, that gives you a daily 15% deficit.
    I'll add later a colum for a weight lose estimation plan :)
  • DrG3n3
    DrG3n3 Posts: 467 Member
    Tagging this to check out later.
  • thatsnumberwang
    thatsnumberwang Posts: 398 Member
    This is great, thanks for sharing! Are all the cells based on those formulas, or is there other info (like the recommended macros) that come from other sources? If so, do you mind sharing what those sources are? (I always like to read the original stuff myself.) Thanks again :flowerforyou:
  • suztheq
    suztheq Posts: 168 Member
    So very awesome! Thank you so much!
  • Fabnover40Kat
    Fabnover40Kat Posts: 300 Member
    THank you!!
  • thin150
    thin150 Posts: 48 Member
    This is great! Thanks :)
  • tomomatic
    tomomatic Posts: 1,794 Member
    bump.

    I've gotta check this out. Thanks for putting this together!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    This is great, thanks for sharing! Are all the cells based on those formulas, or is there other info (like the recommended macros) that come from other sources? If so, do you mind sharing what those sources are? (I always like to read the original stuff myself.) Thanks again :flowerforyou:

    Weeks of readings across multiple websites, and cross referencing.
    Approved by folks who have been able to measure directly their value. There is of course an error margin, but very very low. Same apply to the food you log. There is an error margin of 2% I'd say per food :)

    Edit, I built it from scratch :)
  • ironanimal
    ironanimal Posts: 5,922 Member
    Bumping to save it for later - very much looking forward to taking a look.
  • hottottie11
    hottottie11 Posts: 907 Member
    Very nice...the difference in my BMR using Mifflin St Jeor (sp) and Katch McArdle is huge (~by 200 calories). I know my bf percentage (via bod pod). Which should I follow?
  • AWelden2012
    AWelden2012 Posts: 13 Member
    Bump for later. Thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Very nice...the difference in my BMR using Mifflin St Jeor (sp) and Katch McArdle is huge (~by 200 calories). I know my bf percentage (via bod pod). Which should I follow?

    If you know your BF, use the Katch-McArdle one, that one is the same regarding the gender :-)
This discussion has been closed.

Categories