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

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  • Lyadeia
    Lyadeia Posts: 4,603 Member
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    Bumping to read at home
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    bulp
  • reeldancer
    reeldancer Posts: 156 Member
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    bump to open at work. My new OS does not support excel
  • spaceys
    spaceys Posts: 58
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    Thanks for this Razique!

    With my current values, my only concern is

    Mifflin-St Jeor (FOR MEN) 34.6%
    Katch-McArdle 26.7%

    So these both seem high, but I have read that up to 35% is OK.

    By the way, is there a way in MFP to change your Fat/Carb/Protein goals?
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Thanks for this Razique!

    With my current values, my only concern is

    Mifflin-St Jeor (FOR MEN) 34.6%
    Katch-McArdle 26.7%

    So these both seem high, but I have read that up to 35% is OK.

    By the way, is there a way in MFP to change your Fat/Carb/Protein goals?

    Have you entered your body fat, the Katch formula needs it - otherwise it's a formula you can't use. Regarding the goals, yup, you go on "goals" and you select the "custom" options. That will allow you to set up every setting :)
  • erickirb
    erickirb Posts: 12,293 Member
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    Thanks for this Razique!

    With my current values, my only concern is

    Mifflin-St Jeor (FOR MEN) 34.6%
    Katch-McArdle 26.7%

    So these both seem high, but I have read that up to 35% is OK.

    By the way, is there a way in MFP to change your Fat/Carb/Protein goals?

    Have you entered your body fat, the Katch formula needs it - otherwise it's a formula you can't use. Regarding the goals, yup, you go on "goals" and you select the "custom" options. That will allow you to set up every setting :)

    If those numbers seem too high, then your weekly weight loss goal may be loo large, or you have a lot to lose. If you are using MFP recommended caloric intakes, here is a guide I like to use when setting appropriate weekly weight loss goals:
    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    plop plop plop
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    boumpe
  • keiko
    keiko Posts: 2,919 Member
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    Bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    bump :d
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    up
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    New version, now the Intermittent fasting allows you to set your own deficit for OFF days
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
    http://interzone.kicks-*kitten*.net/Calculating_calories.ods
  • JennieAL
    JennieAL Posts: 1,726 Member
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    New version, now the Intermittent fasting allows you to set your own deficit for OFF days
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
    http://interzone.kicks-*kitten*.net/Calculating_calories.ods

    Razique, I just plugged my #'s into this new one (thanks for working on these for us, btw!) and I'm comparing and I noticed a difference in calculation for the Mifflin St. Jeor cut field for myself. It went from 15 to 18.9. I looked to see if I had any #'s wrong and I don't think I do... I changed the % in the IF field to see if it was that, and it still stayed at 18.9. Not sure what is going on.

    Also, are you considering adding customizable macros % fields as well?

    ETA: Razique, my bad. I found a wrong # I entered! Never mind :)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    can you send me all your figures ?
    I'll check that :)
  • easfahl
    easfahl Posts: 567 Member
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    So, even though I'm female, should I follow the Katch-McArdle format since I know by correct BF% (via hydrostatic)?
  • JennieAL
    JennieAL Posts: 1,726 Member
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    can you send me all your figures ?
    I'll check that :)

    Thanks, but I just found my mistake :)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    So, even though I'm female, should I follow the Katch-McArdle format since I know by correct BF% (via hydrostatic)?

    Yup totally, the K-McA is the same, the gender doesn't matter ;)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Bump
  • JeSuisPrest
    JeSuisPrest Posts: 2,005 Member
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    Since I used this spreadsheet I have lost 2 pounds....thank you!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    bump

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