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

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  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    bulp
  • reeldancer
    reeldancer Posts: 156 Member
    bump to open at work. My new OS does not support excel
  • spaceys
    spaceys Posts: 58
    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
    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: 12,294 Member
    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
    plop plop plop
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    boumpe
  • keiko
    keiko Posts: 2,919 Member
    Bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    bump :d
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    up
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    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
    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
    can you send me all your figures ?
    I'll check that :)
  • JennieAL
    JennieAL Posts: 1,726 Member
    can you send me all your figures ?
    I'll check that :)

    Thanks, but I just found my mistake :)
  • easfahl
    easfahl Posts: 567 Member
    So, even though I'm female, should I follow the Katch-McArdle format since I know by correct BF% (via hydrostatic)?
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    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
    Bump
  • JeSuisPrest
    JeSuisPrest Posts: 2,005 Member
    Since I used this spreadsheet I have lost 2 pounds....thank you!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    bump
  • spectralmoon
    spectralmoon Posts: 1,179 Member
    Definitely coming back to this when I get home! Thanks!
  • Lizzy_Sunflower
    Lizzy_Sunflower Posts: 1,510 Member
    :drinker:
  • Tranquil_Miche
    Tranquil_Miche Posts: 66
    Bump to read later.
  • jbrown78
    jbrown78 Posts: 78 Member
    bump for later
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    bump
  • Sueboo31
    Sueboo31 Posts: 128
    bump
  • twisted88
    twisted88 Posts: 294 Member
    Thank you.
  • cgsr
    cgsr Posts: 113
    bump
  • davinci21
    davinci21 Posts: 60 Member
    bump
  • JVanDam77
    JVanDam77 Posts: 130
    Bump! Thank you. :happy:
  • DanNoonan
    DanNoonan Posts: 40 Member
    A bump and a thanks for the time and effort you put into tossing this together.
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