My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma
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The formulas are quite accurate yes! The only thing I've noticed myself is the...activity level, people exagerate it a lot, making their intakes quite high - making the weight loss quite ineffective - the issue is not the formula - (well the only error margin being determined by genetic) it's being objective regarding the activity level0
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I'm going for 1.5 activity level
This is with weightlifting 4 times a week and 2 x cardio on days off. Other than that, I'm self-employed, and move around a fair bit, when I'm not sitting at my desk in my study.0 -
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I can't seem to get the spreadsheet up...bump to try at home later.0
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link won't open for me either.0
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Sorry, power outtage at home, the file is available now
http://interzone.kicks-*kitten*.net/Calculating_calories.xls
http://interzone.kicks-*kitten*.net/Calculating_calories.ods0 -
Thanks!
So, if I'm trying to lose, and I'm interpreting this correctly ...
BMR 1,311
Maintenance 2,097
Cut (@ 15%) 1,783
Build (@ 15%) 2,412
I should eat approsimately 1783 cals a day - gross.
Interesting, because MFP has me at 1400 + my exercise cals, which are 225 to 400 daily ... which averages out to about the same thing. Sounds to me like MFP has it just about right -- for me.0 -
1783 ain't gross :laugh:
But yah, try to go from 1780 to 1790 and track your weight every week :-)
seems good to me0 -
This is a fantastic spreadsheet I just have one question, what is the IF ONLY section in regards to? I wasnt sure what that one was.
Also I wasn't too sure what my activity level would be? I'm a mum 5 days a week but I work in an animal pound the other 2 days from 8am-6.30pm. I'm in and out of the office and kennels all day. I'm also active in dog sports but thats only a couple of times a month normally. Based on my heart rate monitor I burn around 2000 calories per week from excercise. I don't log anything I do at work, cleaning etc. I only log when I put on the HRM and work out.
Can someone run my numbers for me? I'm having a blonde day lol. I'm 29 years old, 80.5kg, 161cm and 35.7% BF. MFP has me eating 1500 cals per day. Thanks in advance0 -
From someone who loves a good spreadsheet to record my training, this is awesome. Thank you sooo much for sharing.
I am playing around with my upper level as I’ve now moved to maintenance. I want to go with the Katch-McArdle Mifflinbecause it gives me a higher number. But I've used the BF from my scales, which I understand may not be completely accurate).
The Mifflin-St Jeor has a lower maintenance than what I’m on trying now. Bugger! I’m steadily going to up my cals over the coming weeks to see where my maintenance might lie. (note I’ve also set my activity level as sedentary, to give me the calc which I’m putting into MFP, but then I’m adding in my exercise cals separately to MFP and eating them back. I know this is different to what you suggest, but given I use a HRM I feel this is a bit more accurate, and my weeks vary according to my training schedule. I could potentially bump my activity level up to light as I move around a bit on the days that I’m at home with kids. But I’m going to work on that over the next few weeks or so.
Again, thanks so much for sharing. Awesome with a capital A.
You should seriously consider getting it made into an app.0 -
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Thanks for this! Great work and it's much appreciated!0
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What can i say, i'm not very smart and at a complete loss as to how to do this and read it. If someone whom is smarter than i could explain it like i'm a first grader it would be much appreciated. I don't know what my body fat is and i don't know what the column about IF and off days is about either. And just understanding how to read it is beyond me, sorry, please help;)0
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