We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

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

1…457910…26

Replies

  • kateopotato
    kateopotato Posts: 215 Member
    I will check this out from my computer later. Sounds rad
  • Kougra
    Kougra Posts: 358 Member
    looking forward to checking this out.
  • WifeNMama
    WifeNMama Posts: 2,876 Member
    So do you wear a cape?
    :-)
  • Anomalia
    Anomalia Posts: 506 Member
    bump
  • kunibob
    kunibob Posts: 608 Member
    As a project manager, I love me some spreadsheets! Thank you so much! :)
  • auntiekj
    auntiekj Posts: 6 Member
    bumping so I can look at this later.
  • carlyholly
    carlyholly Posts: 52
    Bump! :)
  • luvmycandies
    luvmycandies Posts: 489 Member
    Bump
  • SparkleShine
    SparkleShine Posts: 2,001 Member
    bumping for later. Thanks!
  • Eva_H
    Eva_H Posts: 15
    aaand...bump!
  • Sanvita58
    Sanvita58 Posts: 122 Member
    Thank you for your effort and making it available for us. As per MFP even if I change my setting to maintenance its giving me 1650 calories per day and as per the excel its 1700 for losing 15% under TDEE..will stick to 1700 and see the results and update...hope it works...thank you once again.
  • BigPapaGato
    BigPapaGato Posts: 96 Member
    "Mifflin-St Jeor
    (FOR MEN)" BMR 2,073 Weight (in kilos) 112.31
    Maintenance 3,110 Height (in cm) 173.48
    Cut (@ 15%) 2,644 Age 28
    Build (@ 15%) 3,577 Activity Level (pick above) 1.5
    Body Fat (in %) (for M-McArdie only) ??
    Current calories intake 2644

    So i just want to confirm that with working out 5 days a week (1.5 activity level) my calories should be at the 2644 mark to continue to lose .45 kgs a week? Also I shouldn't log my exercises on MFP because it's going to tell me to eat more calories but this number is already factored in correct?

    Macros In grams In calories MFP Goals (%)
    Ideal macros Proteins 168.47 673.86 25
    Fat 88.13 793.2 30
    Carbs 294.24 1176.94 45

    Realistic macros Proteins 280.78 1123.1 42
    Fat 73.44 661 25
    Carbs 214.98 859.9 33

    Weird, i think it's easier for me to stay with my ideal macros over my realistic macros. But how does it know what percentages to put in these columns? Or am I supposed to play with the numbers?
  • Jennyisbusy
    Jennyisbusy Posts: 1,294 Member
    Thanks
  • slimmerchick
    slimmerchick Posts: 189 Member
    bump
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thank you!
  • tangiesharp
    tangiesharp Posts: 315 Member
    Great! Thank you!
  • Gary1977
    Gary1977 Posts: 804 Member
    Bump....to reference later
  • droppin_lbs
    droppin_lbs Posts: 107 Member
    You rock!! Thanks for sharing!
  • TDGee
    TDGee Posts: 2,209 Member
    Nice job, Thanks!
  • taso42
    taso42 Posts: 8,980 Member
    Great work man
  • CyberEd312
    CyberEd312 Posts: 3,536 Member
    Bump
  • cantjustcant
    cantjustcant Posts: 1,027 Member
    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Thank you all :happy:
    I'm working on a way to calculate the weight loss factor based on the deficit, and not hard-code the value (thanks erickirb )
    Just need to figure out some stuff :drinker:
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    "Mifflin-St Jeor
    (FOR MEN)" BMR 2,073 Weight (in kilos) 112.31
    Maintenance 3,110 Height (in cm) 173.48
    Cut (@ 15%) 2,644 Age 28
    Build (@ 15%) 3,577 Activity Level (pick above) 1.5
    Body Fat (in %) (for M-McArdie only) ??
    Current calories intake 2644

    So i just want to confirm that with working out 5 days a week (1.5 activity level) my calories should be at the 2644 mark to continue to lose .45 kgs a week? Also I shouldn't log my exercises on MFP because it's going to tell me to eat more calories but this number is already factored in correct?

    Macros In grams In calories MFP Goals (%)
    Ideal macros Proteins 168.47 673.86 25
    Fat 88.13 793.2 30
    Carbs 294.24 1176.94 45

    Realistic macros Proteins 280.78 1123.1 42
    Fat 73.44 661 25
    Carbs 214.98 859.9 33

    Weird, i think it's easier for me to stay with my ideal macros over my realistic macros. But how does it know what percentages to put in these columns? Or am I supposed to play with the numbers?

    Ok you can start a daily intake at 2600-2700 calories, You should be in deficit :) regarding the exercice, you can log them, but you don't need to "eat them back" since the activity level suppose you do these exercices ;) If you eat them back, you make the deficit smaller, eg, more time to lose weight :-)
    regarding your macros, yup, update your MFP goals according to my figures - Ideals seems good for ouy :) 30% fat, 25% proteins and 45% carbs :)
  • CookieGem
    CookieGem Posts: 197 Member
    Oh thats amazing, thank you.
  • CommittohealthCHANGED
    CommittohealthCHANGED Posts: 436 Member
    Bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Fricking update :)
    Now it uses your current intake for the weight gain/ loss plans.

    Enjoy
    URL ;
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    New update agin! Now there are the build and lose plan for both formulas :)
    Re-download it and you are all set 8-) :drinker:
  • mukamom
    mukamom Posts: 207 Member
    Thanks for this...will be playing with #'s later. I love numbers. lol
  • cbroadberry
    cbroadberry Posts: 130 Member
    this is great! thank you :)
This discussion has been closed.

Categories