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

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Replies

  • Redapplecandie
    Redapplecandie Posts: 171 Member
    Sounds interesting, have to wait til I get home to check it out.... its blocked at work :-(
  • lvnspoonful
    lvnspoonful Posts: 391 Member
    Tells me page cannot be found.....
  • Felidae_1981
    Felidae_1981 Posts: 200 Member
    So - it's me - again :)

    I "recalculated" (I feel like a GPS somehow for saying this)...

    Weight 61.23
    Height 167.64
    Age 30 (cough)
    Activiy level 1.5 (desk job + gym 5-6x /week)
    Body Fat 23% (guesstimate based on some measurements I took + a formula I found online)
    Current calorie intake 1500 as a goal, I usually barely get over 1200 without messing up macros, often I am also not hungry anymore ...

    Results
    Ideal macros: Protein 24% Fat 30 % Carbs 46 %
    Realistic macros: Protein 41% Fat 25% Carbs 34 %

    So it seems I was not totally off with my "a little less carbs a little more protein" goal, no? Or am I doing something wrong...

    Blaaaahh... Love the chart, and think I understand the chart, but I don't understand my body which loves belly fat (genetic on my mother's side).

    Chrissy
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Tells me page cannot be found.....

    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
    it does :) just checked and tried ;)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    So - it's me - again :)

    I "recalculated" (I feel like a GPS somehow for saying this)...

    Weight 61.23
    Height 167.64
    Age 30 (cough)
    Activiy level 1.5 (desk job + gym 5-6x /week)
    Body Fat 23% (guesstimate based on some measurements I took + a formula I found online)
    Current calorie intake 1500 as a goal, I usually barely get over 1200 without messing up macros, often I am also not hungry anymore ...

    Results
    Ideal macros: Protein 24% Fat 30 % Carbs 46 %
    Realistic macros: Protein 41% Fat 25% Carbs 34 %

    So it seems I was not totally off with my "a little less carbs a little more protein" goal, no? Or am I doing something wrong...

    Blaaaahh... Love the chart, and think I understand the chart, but I don't understand my body which loves belly fat (genetic on my mother's side).

    Chrissy
    Based on the numbers you gave me
    - You should eat around 1800-1900 calories per day. Today you are having a 27% calories deficit, too big.
    - You should eat 90 grams of proteins / day (25%)
    - You should eat 50 grams of fat / day (30%)
    - You should eat 170 grams of carbs /day (46%)

    Now update your goals with theses values, weight yourself everyweek, and make sure you are around the weight loss plan :-)
  • rotnkat
    rotnkat Posts: 393 Member
    Bump, so I can check it out later.

    Thanks!!!
  • nicolemarie045
    nicolemarie045 Posts: 131 Member
    Thank you!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    You welcome :^)
  • IndyPokerDad
    IndyPokerDad Posts: 15
    Bump for later!
  • Fitwam
    Fitwam Posts: 275 Member
    Okay...I've got a question...just making sure...
    weight: 68.49 kilos
    height: 167.64 cm
    age: 43
    activity level: 1.6
    No idea about body fat?%

    Maintenance: 2175
    Cut @15% : 1849

    So consume around 1849 regardless of exercise...????
    and the macros show 27% Protein, 25% Fat and 48% Carbs....Is that correct? Just seems like everything I have read to really drop the weight up the protein...so I go in a manually switch those. And according to this..I haven't been eating enough calories (so YEA)... :-)
  • amber10101
    amber10101 Posts: 100 Member
    Thanks so much! A great gift!

    :)
  • Felidae_1981
    Felidae_1981 Posts: 200 Member
    Okay...I've got a question...just making sure...
    weight: 68.49 kilos
    height: 167.64 cm
    age: 43
    activity level: 1.6
    No idea about body fat?%

    Maintenance: 2175
    Cut @15% : 1849

    So consume around 1849 regardless of exercise...????
    and the macros show 27% Protein, 25% Fat and 48% Carbs....Is that correct? Just seems like everything I have read to really drop the weight up the protein...so I go in a manually switch those. And according to this..I haven't been eating enough calories (so YEA)... :-)

    Yea, the whole upping the protein I read EVERYWHERE seems to contradict this. Which is why it's so confusing to me :P

    More calories is always nice :)
  • hottottie11
    hottottie11 Posts: 907 Member
    Okay...I've got a question...just making sure...
    weight: 68.49 kilos
    height: 167.64 cm
    age: 43
    activity level: 1.6
    No idea about body fat?%

    Maintenance: 2175
    Cut @15% : 1849

    So consume around 1849 regardless of exercise...????
    and the macros show 27% Protein, 25% Fat and 48% Carbs....Is that correct? Just seems like everything I have read to really drop the weight up the protein...so I go in a manually switch those. And according to this..I haven't been eating enough calories (so YEA)... :-)

    Yea, the whole upping the protein I read EVERYWHERE seems to contradict this. Which is why it's so confusing to me :P

    More calories is always nice :)

    No it doesn't. 27% of 1849 calories= 499 calories of Protein, which translates to 124 grams. That's good amount.

    And yes, consume 1849 regardless of exercise because your exercise is included into you TDEE. Whereas with MFP, exercise is not calculated in your TDEE, so you have to add it.
  • SMarie10
    SMarie10 Posts: 956 Member
    Will have to check this out when not at work - Bump
  • Fitwam
    Fitwam Posts: 275 Member
    Okay...I've got a question...just making sure...
    weight: 68.49 kilos
    height: 167.64 cm
    age: 43
    activity level: 1.6
    No idea about body fat?%

    Maintenance: 2175
    Cut @15% : 1849

    So consume around 1849 regardless of exercise...????
    and the macros show 27% Protein, 25% Fat and 48% Carbs....Is that correct? Just seems like everything I have read to really drop the weight up the protein...so I go in a manually switch those. And according to this..I haven't been eating enough calories (so YEA)... :-)

    Yea, the whole upping the protein I read EVERYWHERE seems to contradict this. Which is why it's so confusing to me :P

    More calories is always nice :)

    No it doesn't. 27% of 1849 calories= 499 calories of Protein, which translates to 124 grams. That's good amount.

    And yes, consume 1849 regardless of exercise because your exercise is included into you TDEE. Whereas with MFP, exercise is not calculated in your TDEE, so you have to add it.

    Thanks...that makes sense!
  • Saruman_w
    Saruman_w Posts: 1,531 Member
    Niiice! Downloaded!
  • IronmanPanda
    IronmanPanda Posts: 2,083 Member
    Interesting. I'll have to take a look at it later.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Exactly
    chose the macros repartition that suit you. The "ideal" again, are very hard for me to stick to. I'm way over on the proteins, while the "realistic" is a faire deal : I keep the safe value for fat intake, enough protein, and carbs to fill up, which translates to 25-25-50 %
    ;-)
  • Clever_Girl
    Clever_Girl Posts: 114
    I will check this out on my computer later
  • j_dino
    j_dino Posts: 1
    Very nice. I went under my goal weight a bit to far and wanted to start a process to build muscle and bring my weight up a bit. This helps alot.

    Thanks!

    j_dino
  • laurajplus4
    laurajplus4 Posts: 25 Member
    LOVE this spreadsheet. I FINALLY feel like I may start understanding this all :)

    2 Questions (which I think have been answered, but just in case...):

    1.) Which amount do I use? Mifflin St. Jeor, or the Katch-McArdle. The BMR or the Cut? (I do not know my body fat)

    2.) Do I just no longer log my excercise (but still do it)?

    Thank you SO SO much :)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Sure :) My cut's almost over, I wanted to seriously work on my build after that, no more mess :smokin:
  • firedragon064
    firedragon064 Posts: 1,082 Member
    Thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    LOVE this spreadsheet. I FINALLY feel like I may start understanding this all :)

    2 Questions (which I think have been answered, but just in case...):

    1.) Which amount do I use? Mifflin St. Jeor, or the Katch-McArdle. The BMR or the Cut? (I do not know my body fat)

    2.) Do I just no longer log my excercise (but still do it)?

    Thank you SO SO much :)

    1- If you don'k know your BF : "Mifflin-St Jeor (FOR WOMEN)". If you want to lose weight : the cut @ 15 %, which means a daily 15% deficit :).
    BMR : Basal Metabolic Rate : Required energy for our body to perfom vital tasks, don't eat near that
    CUT : 15% deficit from TDEE which allows you to slowly burn
    BUIL : 15% excesss. The extra energy will be used for the body to heal muscles, build fibers, etc.... --> gain muscle :glasses:

    2- Log your exercices, that will allow you to know how much your burnt, eg. extra consumed. Now suppose your burn 500 calories, you higher your TDEE with 500 calories. If you keep the cut with the same value, you make the deficit even bigger (remember the 15% range is sage) if you do it several times, no biggie at all, but remaning everyday within a huge deficit is dangerous :)
  • pearsan
    pearsan Posts: 1 Member
    bump
  • Justjoshin
    Justjoshin Posts: 999 Member
    Seems pretty on par with my calculations when I enter my info.
    Nice Job, though I am sure it will not work for everyone. (Nothing ever does)
  • beautifullyblessed16
    beautifullyblessed16 Posts: 180 Member
    bump! You rock! Thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    You welcome :)
  • beautifullyblessed16
    beautifullyblessed16 Posts: 180 Member
    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

    Question: So as we progress through the weeks, we do not have to update the weight (whether we have gained/lost since the original weight input)?
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Nope, that would mean you won't have any "starting weight". The best thing to do is to give you a middle-term goal (3 months seems good)
    You start on Monday, and everyweek, you compare your current weight with the plan. If you are losing faster than the plan accross weeks, it means you can slighlty increase your intakes. If in one another hand you are losing too slowly compared to the plan it means you'll need to eat slightly less (eg 200 calories less)
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