My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma
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wow.. tats amazing piece of work...
But i have a small question..
According to TDEE am i suppose to eat 2200 calories a day????
weight- 71 kgs
Height- 163 cms
Body fat percentage not known
i workout 5-6 days a week and burn 500-600 calories per workout session. and currently consuming 1200-1300 calories a day..0 -
Yup - seems coherent. But eating at TDEE won't make you lose weight. Update your MFP goals to the "CUT" (15% deficit) and don't eat em back - alspo track your weight to see the evolution of it - your TDEE may be higher or lower.
For instance my maintenance is around 2900, today I'm eating 300 and I'm losing weight - meaning I've a faster metabolism than the calculated one
Weight loss is not a precise science, ways to understand it are0 -
bump--thanks!0
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sure0
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Bump in the night0
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Just to verify...because your exercise is being calculated into your activity level, you don't (and that is the reason) eat your exercise calories back?
If that is a correct understanding, then do you recommend entering the time you exercise, but only putting down that you burned 1 calorie, so it doesn't look like you have 500 more calories to eat?0 -
bump0
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If you have made any changes to the spread sheet could you please repost the link so I have the latest version, thanks!0
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bump0
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Just to verify...because your exercise is being calculated into your activity level, you don't (and that is the reason) eat your exercise calories back?
If that is a correct understanding, then do you recommend entering the time you exercise, but only putting down that you burned 1 calorie, so it doesn't look like you have 500 more calories to eat?
Yes! you don't have to eat back your exercices back - you get it. :-)
Now if you want to track your exercice log them. I usually make sure I hit my macros first, then I can add the exercices, since they mess up the macros.
Last version
http://interzone.kicks-*kitten*.net/Calculating_calories.xls
http://interzone.kicks-*kitten*.net/Calculating_calories.ods
Update to come : body fat calculator0 -
Awesome spreadsheet. supposedly my BMR is 1741, and for maintenance im 2612 good to know these kinds of figures as i didnt have a clue. gives me a little boost thanks for sharing with us all!0
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Thank you for the ods file since we use open office.0
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Sure - as triger suggested I'll make it more clearer and create separate pages inside the sheet
"Basic infos"
"Weight evolution"
"Nutrients repartition"
"Intermittent Fasting"0 -
boump0
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thanks!0
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bump ?0
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Bump and thank you again!0
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bump0
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Thank you!0
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bump0
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