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

I'll reply later guys

Here is the usage :


Ya I have noo idea what to do with this??? Super dumb question


Just fill the red fiels, you'll have your maintenance, your TDEE, a calculated deficit and exceed (for gaining)

QUOTE:

Ok, I've read all 15 pages on the thread, downloaded the spreadsheet and plugged in my number:

Weight 73.94 (163lbs)
Height 167.65 (66 inches)
Age 51 (old by both systems)
Activity Level 1.5
Body Fat 31.4% (high, but that's what my scale says)
Current (average) calorie intake: 1400-1500
IF only: OFF days diff (10: 10% under ON days) - I honestly have no idea what that means

History: Lost 75# over 8 years ago. Trying since June 2011 to lose last 20#. Lost whopping 5# in 8 months on Lose It. Switched to MFP 2 weeks ago. Want to lose the last 15#. I'm constantly gaining and losing the same 3#.

Activity: 6-7 hours working out a week - every week for years. Mostly interval work with HIIT and weight lifting
Burn 3800-5000 calories every week based on HRM
Desk job 40 hours a week

MFP sets me at 1230 a day to lose 1# a week.

Katch-McArdle:
BMR 1466
Maintenance 2198
Cut 15%: 1869

I could seriously lose weight eating 450 more calories day!?!?!?!? Surely I did something wrong. This scares the #$%@ out of me.

If I find the courage to try this and it works, you will be my hero!!!

Let me know if I'm doing something wrong. I'm spreadsheet phobic.

Thanks so much for this tool and your patience over 15 pages of questions.



Here are the figures you'd be interested by :
"Mifflin-St Jeor (FOR WOMEN)"
BMR 1 375
Maintenance 2 062
Cut (@ 15%) 1 753
Build (@ 15%) 2 371

Meaning : If you'd like to lose weight - set your goals with 1750 calories/ day, that would ensure around a lose of 1 lb/ week.
- If you'd like to maintain your weight, eat around 2000 calories
- If you'd like to gain weight (lean mass), eat around 2350 calories.


Use the chart called "Weight evolution (M-Stj formula) (FOR WOMEN)" in order to have a rough estimation of how your weight should evolve based on your current intakes.
Weight yourself every week, same condition, first thing in the morning.
#1 - If you are losing faster, I advide you to increase your intakes
#2 - If you are losing slower/ not at all, you can safely decrease your intakes

Use the chart "My weight evolution" that you'd fill up every week - the "Deviance" column showw you the difference between your weight and the "expected" one

The "Weight gain/ loss factor (0,45 kg = 1 lb = 3500 calories)" is a chart which allows you to see how big is your difference based on the ideal values - eating 1500 calories for you is a 51% deficit. (- 0,51)
definitely too big ---> EAT MORE! (a safe, and long-term deficit is around 15-20%). For the record I maintained way too long a 60% deficit, my body is filling charges against me.

The "Macros repartition per day" chart is used for properly setting yout MFP goals (or goals in nutrient simply).
I created three plans "Ideal" one : the one you'd tend to.
For it I based the calculation on fat (non-compressible value, 20-30% of the instake)
Completed with proteins (depending on your goals)
Completed with carbs (less "usefull" nutrient since body can synthesize it)

Realistic plans : mine
Alternative macros : suits for overweight people I think or some cases where there are important gaps betweens weight/ height/ activity level/ age)

IF : Usefull only for people who do Intermittent Fasting, the "IF only : OFF days diff (10 : 10% under ON days intakes) " allows IFers to specify how much their deficit should be during OFF days
For IFers, also two simulators :

- One ON day - in accordance to Leangains regarding the nutrients repartition
- Two OFF days - one in accordance to Leangains, one alternate where the dinner is the biggest intake (eg family dinner)