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

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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 :)
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