My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma
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I will check this out from my computer later. Sounds rad0
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looking forward to checking this out.0
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So do you wear a cape?
:-)0 -
bump0
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As a project manager, I love me some spreadsheets! Thank you so much!0
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bumping so I can look at this later.0
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Bump!0
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Bump0
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bumping for later. Thanks!0
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aaand...bump!0
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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.0
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"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?0 -
Thanks0
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bump0
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Thank you!0
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Great! Thank you!0
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Bump....to reference later0
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You rock!! Thanks for sharing!0
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Nice job, Thanks!0
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Great work man0
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