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

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  • dzinergrl18
    dzinergrl18 Posts: 105 Member
    Bump
  • siriusalien
    siriusalien Posts: 207
    OK, I know I must be an idiot but........I can't find it
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    This is the most confusing thing I've ever seen in my life.

    Tell me ? :)
  • nheilweil
    nheilweil Posts: 82 Member
    bumpity bump for later! looks awesome and like I'll have to decipher how to use it!
  • ReggieGail
    ReggieGail Posts: 3 Member
    Help out a newby, please? Yes, I know that my profile shows that I started in summer of 2011, but my daughter was hopeful that I would start. I couldn't seem to make it happen. Now, I want to get started out right and am confused/overwhelmed with all of the information out here. I'm not sure how much I should be eating, how MFP tracks and recommends eating net, etc. If you could make it crystal clear and custom for me, I would really appreciate it! Thank you!

    My stats:

    Female
    Age: 59
    Height: 5' 2''
    Current Weight: 157
    BMR: 1240
    activity level: Sedentary to semi

    Goal weight: 135
  • Tender78
    Tender78 Posts: 119 Member
    bump
  • sweiland1
    sweiland1 Posts: 183 Member
    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Help out a newby, please? Yes, I know that my profile shows that I started in summer of 2011, but my daughter was hopeful that I would start. I couldn't seem to make it happen. Now, I want to get started out right and am confused/overwhelmed with all of the information out here. I'm not sure how much I should be eating, how MFP tracks and recommends eating net, etc. If you could make it crystal clear and custom for me, I would really appreciate it! Thank you!

    My stats:

    Female
    Age: 59
    Height: 5' 2''
    Current Weight: 157
    BMR: 1240
    activity level: Sedentary to semi

    Goal weight: 135

    Hi :-)
    Here are your stats
    BMR 1 241
    Maintenance 1 490
    Cut (@ 15%) 1 192

    You could try to pu your goals to 1200 calories, for such weight loss, if you want to prevent any skin and health issues, count 4 or 5 months for achieve that goal. As for the intakes, you could try 45% carbs, 25% proteins and 30% fat :-)
  • annikk
    annikk Posts: 3
    Thanks a lot for this, it is both very informative and very easy to use :)

    I have a question about activity levels, however. I have a desk job, but I jog (@ 8,5kph) for 20-30 min / 4 times a week + have 1 hour of yoga/pilates classes / 3-4 times a week. Which level of activity does it correspond to?
  • tishajo
    tishajo Posts: 142 Member
    BUMP!!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Thanks a lot for this, it is both very informative and very easy to use :)

    I have a question about activity levels, however. I have a desk job, but I jog (@ 8,5kph) for 20-30 min / 4 times a week + have 1 hour of yoga/pilates classes / 3-4 times a week. Which level of activity does it correspond to?
    I'd shot for 1,40, 1,45.
    go for 1.45. If the weight doesn't move, go for 1.40
  • lmdou110
    lmdou110 Posts: 22
    bump
  • girlie100
    girlie100 Posts: 646 Member
    nice spreadsheet :) thanks
  • annikk
    annikk Posts: 3
    Thanks again :)
  • mtaylor33557
    mtaylor33557 Posts: 542 Member
    Thanks for the spreadsheet, it helps with what I've been looking for!

    I have a question about activity level.

    I have a very sedentary desk job. However I do 1 hour of zumba, twice a week, 30 minutes of strength training, twice a week, and I lightly jog for about 20-30 minutes, around twice a week... where exactly does that fall?

    Also, I'm 174 lbs and 5'6 and I've been netting around 1300 calories a day.. (which seems too little by this sheet) and I've been stuck at this weight for about 3 weeks now.. so, if I increased my calories, could it actually help me to start losing again? I'm a little afraid to up my calories if I'm not even losing as it is.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Thanks for the spreadsheet, it helps with what I've been looking for!

    I have a question about activity level.

    I have a very sedentary desk job. However I do 1 hour of zumba, twice a week, 30 minutes of strength training, twice a week, and I lightly jog for about 20-30 minutes, around twice a week... where exactly does that fall?

    Also, I'm 174 lbs and 5'6 and I've been netting around 1300 calories a day.. (which seems too little by this sheet) and I've been stuck at this weight for about 3 weeks now.. so, if I increased my calories, could it actually help me to start losing again? I'm a little afraid to up my calories if I'm not even losing as it is.

    Try 1,5, 1,55 that should give you around 2400-2500 calories.

    It is "scary" at first, but when you switch the mindset and see only food as a way to sustain your activities, you'll feel better
  • ReggieGail
    ReggieGail Posts: 3 Member
    Thanks for helping me out! What does "cut" mean?
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Thanks for helping me out! What does "cut" mean?

    It's simply a deficit aimed to get of rid of fat - and preserving lean mass ^^
  • sweetpea7441
    sweetpea7441 Posts: 149 Member
    How do I find the spreadsheet? Would love to use it.

    Thanks.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    http://interzone.kicks-*kitten*.net/Calculating_calories.ods

    http://interzone.kicks-*kitten*.net/Calculating_calories.xls

    http://interzone.kicks-*kitten*.net/Calculating_calories.numbers
  • sweetpea7441
    sweetpea7441 Posts: 149 Member
    Ah, thanks! :-)
  • MamaLeague
    MamaLeague Posts: 148 Member
    bump
  • Chipmunk222
    Chipmunk222 Posts: 240 Member
    bump
  • ClammyCupcake
    ClammyCupcake Posts: 49 Member
    just found, thank you! Did you ever update this for women? I think I may have missed that
  • ChristineS_51
    ChristineS_51 Posts: 872 Member
    Found this via one of my MFP friends, thank you! I LOVE spreadsheets!! :flowerforyou:

    Like many I am afraid to boost my intake - I fully endorse the eat enough theory - but still "scared" to eat more! Over the last few weeks/months I have hit the dreaded plateau, and if I do eat more (as in over the last few days) my weight immediately goes up. :frown:

    I do think I lost muscle tho' and want to build this up. I lost a lot of weight fairly quickly, but I was eating what I felt was OK - have never felt deprived at all - but last night reviewing I probably netted about 1000 cals after exercising a bit (no gym - just walking, painting house, moving house etc). As I have lost muscle, presumably that means I have been eating too little for too long, and now need to start eating AT LEAST at what the spreadsheet calculates for BMR, preferably AT CUT level whilst still exercising? (GULP)!!

    Thanks again :smile:
  • dawnkitchen
    dawnkitchen Posts: 161
    Hmmm. It keeps telling me "webpage cannot be displayed."

    This. Any advice on how to get the spreadsheet? I echo the request for a google doc... :)
  • AnsiStar
    AnsiStar Posts: 165 Member
    BUMP for tonight!
  • AnsiStar
    AnsiStar Posts: 165 Member
    Hmmm. It keeps telling me "webpage cannot be displayed."

    This. Any advice on how to get the spreadsheet? I echo the request for a google doc... :)

    This :( I can only view a catched copy
  • jojoboxing
    jojoboxing Posts: 118 Member
    Is OP on MFP these days? Anyone have the spreadsheets?
  • georgina1970
    georgina1970 Posts: 333 Member
    Bump! Need to look at spreadsheets later. I'm off to work.
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