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

DanNoonan · February 2012

A bump and a thanks for the time and effort you put into tossing this together.

mbeach1977 · February 2012

Bump!

Symphony6 · February 2012

This is pretty sweet, R

Thanks!

One question. I have a good 80lbs or more to lose, and I've been eating around 1500 cals. Your spreadsheet says this is 31.1% over my TDEE which is too much. But being this weight, I can probably do that safely, right? I am under my BMR by about 300 cals. :indifferent:

PercivalHackworth · February 2012

This is pretty sweet, R Thanks!

One question. I have a good 80lbs or more to lose, and I've been eating around 1500 cals. Your spreadsheet says this is 31.1% over my TDEE which is too much. But being this weight, I can probably do that safely, right? I am under my BMR by about 300 cals. :indifferent:

it's 31 percent UNDER the TDEE - but in fact - the more you weight, and the more you can afford a big deficit - if you plan to lose 80 lbs that means you can maintain that deficit - not for long though - I'd say losing 1,5 lbs/ 2lbs seems safe. Plus losing more would means drastic update on your habits - History showed that was the best thing to do to fail on a serious diet :-)

Just_Dot · February 2012

Bump!

DorisR184 · February 2012

Thank you so much!

Symphony6 · February 2012

This is pretty sweet, R Thanks!

One question. I have a good 80lbs or more to lose, and I've been eating around 1500 cals. Your spreadsheet says this is 31.1% over my TDEE which is too much. But being this weight, I can probably do that safely, right? I am under my BMR by about 300 cals. :indifferent:

it's 31 percent UNDER the TDEE - but in fact - the more you weight, and the more you can afford a big deficit - if you plan to lose 80 lbs that means you can maintain that deficit - not for long though - I'd say losing 1,5 lbs/ 2lbs seems safe. Plus losing more would means drastic update on your habits - History showed that was the best thing to do to fail on a serious diet :-)

Yes--under -- that's what I meant...lol. Thanks

I'll keep an eye on it as I lose.

candu129 · February 2012

Bump, and thank you very much. Could you please repost the most updated one you have for women? I want to make sure that is what I have. :flowerforyou:

BondBomb · February 2012

Buuump

CoderGal · February 2012

Hello all,
I've created an excel spreadsheet that will allow you to calculate :
- your BMR
- your maintenance
- a cut at 20%
- a build at 15 %

I used both formulas, considered as the most accurate ones : Katch-McArdle and Mifflin-St Jeor
Warning, they apply for men only, I'll update soon for women.

- A build time estimation (eg how much time you will need to reach your build estimation (in weeks) while minimizing the fat storage)

- Macros repartition per day

Enjoy :drinker:
URL ;
http://interzone.kicks-*kitten*.net/Calculating_calories.xls

EDIT : updated version with Mifflin-St Jeor for women and a cut @ 15%

Thanks and bump

NotGoddess · February 2012

Bump for later.

nal816 · February 2012

Awesome worksheet!! Thanks

PercivalHackworth · February 2012

Hello all,
I've created an excel spreadsheet that will allow you to calculate :
- your BMR
- your maintenance
- a cut at 20%
- a build at 15 %

I used both formulas, considered as the most accurate ones : Katch-McArdle and Mifflin-St Jeor

Plus
- A weight progression plan
- Your weight evolution with deviance
- Macros repartition per day (Grams, proteins, percent) : Ideal plan, Alternative plan, Mine
- Intermittent Fasting with two OFF Days plans

Enjoy
URL ;
http://interzone.kicks-*kitten*.net/Calculating_calories.xls
http://interzone.kicks-*kitten*.net/Calculating_calories.ods

Last version : today