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

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  • lilkitn
    lilkitn Posts: 25 Member
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    I've been trying to work out the equations myself... but this is just great! I love how you've put in the estimated weight loss too, now I know I'll definately be at my goal weight before my trip! Thanks so much!
  • heathersmilez
    heathersmilez Posts: 2,579 Member
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    Now aren't you a sweetie! Thanks for taking the time :)
  • lin7604
    lin7604 Posts: 3,019 Member
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    thanks! :)
    I'm myself updating my goals for my tomorrow diary, I was too high in proteins, it's useless and costs too much ahah

    how do we figure out how much protein we should be having daily?

    Use the macros repartition table into my sheet, it gives you the amount of protein you should eat based on your daily intake.
    Then you can update your MFP goals, so the macros hit my values
    In the end, you would have : 50-55% cabs 30% fat, 15-20% proteins :)

    thanks so much!
  • danascot
    danascot Posts: 100 Member
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    bump
  • Cberg9
    Cberg9 Posts: 123
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    I heart you!! Thanks for the gift :)
  • schmaderm
    schmaderm Posts: 2
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    Awesome! I'll be looking for the women's spreadsheet.
  • raiderrodney
    raiderrodney Posts: 617 Member
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    Nice! Thanks man!
  • Fitwam
    Fitwam Posts: 275 Member
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    :flowerforyou: SWEET! You are freaking AWESOME for sharing!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Awesome! I'll be looking for the women's spreadsheet.

    It's the same spreadsheet, just download it :) what was missing earlier were the formula for women. The file has been updated since that ;=)
    enjoy!!
  • Smuterella
    Smuterella Posts: 1,623 Member
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    Interesting, my numbers for the two equations are almost identical. Thanks!
  • Jennifer0878
    Jennifer0878 Posts: 94 Member
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    You ROCK, Razique!! :flowerforyou:
  • mocha76
    mocha76 Posts: 184 Member
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    Love this! Thanks!
  • LJV1031
    LJV1031 Posts: 502 Member
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    Well aren't you thoughtful? :wink: Thanks. :happy:
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    You ROCK, Razique!! :flowerforyou:

    Anytime Jennifer!

    Juste make sure you guys don't play with the fire by updating values in order to make the weight loss faster - that won't make any good AT ALL
    - cheers mates
  • staceyseeger
    staceyseeger Posts: 783 Member
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    thanks for sharing!
  • TeaBea
    TeaBea Posts: 14,517 Member
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    Thank you! :bigsmile:
  • jenready
    jenready Posts: 2,658 Member
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    bump
  • MinnesotaManimal
    MinnesotaManimal Posts: 642 Member
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    great job, looks like you spent some serious time doing this, but I gotta ask-

    why re-invent the wheel?

    http://www.1percentedge.com/ifcalc/

    It may be from an IF group, but ignoring the source it does pretty much the same thing

    sorry to be a party pooper your sheet is still cool!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Awesome man :D I'll deff digg that later :D
    If I knew that link before, maybe I wouldn't have spent time on mine ahah :tongue:
  • sweetnspiccy
    sweetnspiccy Posts: 6
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    Very awesome. I will try working with it. Ive been at a stand still for 6 months. Ive dropped my cardio except for 2-3 hours a week and Im adding P90X instead, too mix stuff up... 3 weeks but still Ive lost no pounds but have dropped 1% body fat.... maybe your spreadsheet is just what I need. It says I need way more calories. Ill give it a try!

    Thanks

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