Spreadsheet for BMR/TDEE Deficit calcs, MFP Tweaks, HRM

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Replies

  • GurvD
    GurvD Posts: 32 Member
    bump
  • jcgrant43
    jcgrant43 Posts: 64
    Wow! Well done, and thanks for sharing.
  • kcragg
    kcragg Posts: 239 Member
    Thanks for sharing:)
  • naomicp
    naomicp Posts: 14 Member
    bump for later :-)
  • silverbullet07
    silverbullet07 Posts: 100 Member
    Bump
  • Unbruisedpeach
    Unbruisedpeach Posts: 40 Member
    Bump
  • heybales
    heybales Posts: 18,842 Member
    Hi! Would someone be kind enough to explain to me what this is for ? I know is for weight control not that just about it thank u!

    Several groups (Eat More 2 Lose Weight and Women Eating over 2000 calories and Eating for Future You) and many people on MFP that stalled or plateau'd in their weight loss, were given advice to eat more.
    It worked for the ones giving advice, and you hear back it worked for those taking the advice.
    They started losing weight again, usually the same if not better than before.

    Usually the problem was an unrealistic goal set by MFP based on user input, and/or not understanding the concept of eating back exercise calories.

    So the usual method of finding a deficit was brought to the way MFP works - you figure out with your daily activity and workout routine included from the start, what your total daily energy burn would be.
    And then you deficit some amount, which the spreadsheet has 4 different ways of doing that.

    Then you set your goal based on that, eat it every day, do your planned workouts you based the figure on, and lose fat and keep muscle as best you can.

    If you have not seen the discussions on TDEE and BMR, search for "stall" and "plateau" to see where it usually comes up.

    Spreadsheet just to make it easier, since there are several sites all doing basically the same thing, just no way to record the info.
  • heybales
    heybales Posts: 18,842 Member
    Any comment about including a HR zone table based on knowing your lactate threshold and zones based on that figure?

    In addition, I can get the formula's for the Navy bodyfat estimate, any benefit to just including that in it?

    Another place for ease of viewing compared to MFP - tab for daily log on weekly basis, and then place to put the weekly stats?
  • 1Cor1510
    1Cor1510 Posts: 413 Member
    Bump
  • sashanicole88
    sashanicole88 Posts: 180 Member
    thank you :)
  • sheri02r
    sheri02r Posts: 486 Member
    bump
  • pastryari
    pastryari Posts: 8,646 Member
    Bump to look at later.
  • starcatcher1975
    starcatcher1975 Posts: 292 Member
    Thank you for this
  • irisheyez718
    irisheyez718 Posts: 677 Member
    Thanks!
  • thaphatdiva
    thaphatdiva Posts: 60 Member
    This is awesome. Thanks!
  • jgic2009
    jgic2009 Posts: 531 Member
    Very cool -- thanks for sharing!
  • MNA76
    MNA76 Posts: 1,541
    bump
  • gritsinct
    gritsinct Posts: 14 Member
    Thank you for sharing this!
  • heybales
    heybales Posts: 18,842 Member
    You are all very welcome.

    Just let me know of any improvements you think could be had.
  • dollipop
    dollipop Posts: 379 Member
    Bump for later, cheers!
  • siriusalien
    siriusalien Posts: 207
    Bump for later
  • heybales
    heybales Posts: 18,842 Member
    Ok, I did make some tweaks to the spreadsheet, visual only improvements, text changes, ect.

    Really thinking of adding a tab for those that want to create their deficit by just their exercise calorie burn.

    Or instead of starting at TDEE and subtracting, start at RMR and add in exercise, and that then allows all daily activity to create the deficit - whatever it may be - since that is truly the unknown usually (unless wearing a BMF or FitBit). But still spread it out over the week TDEE deficit style for better balance.
  • sz82b
    sz82b Posts: 2
    Very helpful - Thanks!
  • RushBabe214
    RushBabe214 Posts: 469 Member
    bump
  • BitteOrca
    BitteOrca Posts: 74 Member
    bump. thank you SO much! this clarifies everything for me.
  • heybales
    heybales Posts: 18,842 Member
    bump. thank you SO much! this clarifies everything for me.

    You are welcome, and you got the benefit, if you got it in last 2 days, of new improved version with new macro tab.
  • Crissthetealcat
    Crissthetealcat Posts: 21 Member
    Thank you SO Much!!!!
    This is very helpful.
  • Marmitegeoff
    Marmitegeoff Posts: 373 Member
    Down loaded and will look through it when I have a bit more time, looks good Thank you
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    Yea! Bumping bc I was looking for it everywhere a few weeks ago and couldn't bring it up in a search!
  • onyxgirl17
    onyxgirl17 Posts: 1,722 Member
    This is amazing and confirms the calculations I had been doing on how fast I've been losing weight. I knew my TDEE was around 1750 and this confirms it. Lower then a lot of other people I know, but it's good to know.

    I can tweak MFP accordingly.
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