Spreadsheet for BMR/TDEE Deficit calc, Macro calc, HRM

Awesome, thank you!

Thanks for posting this. I was a little confused with the fitbit section. I use a fitbit, but was not sure where exactly I should put my fitbit numbers. Could you explain a little more?

Thanks

I use an Excel spreadsheet to track things daily and that will average some things on a weekly basis. My column headings are below. The formulas are put in using Auto sum from the formula section. After completing entries, I color code some of them to produce an easy visual to see how I am doing. You can make your own spreadsheet and track whatever you choose. I learned that not paying attention to sugar including natural sugar intake messes up expected weight loss because you just can't count calories and do it. Last week lost 0.8 lbs, electronic body fat monitor showed a decrease in body fat percentage that equaled a 1.17 lb loss of body fat, which means the weight lifting built some muscle. Track those nutrients and goals that are of importance to you. A spreadsheet can be as simple or as complex as anyone wants to make it.

Day
Calories Maintain - based on MFP
Calories Exercise
Total Calories Maintain
Calories Eaten
Calorie Deficit or Excess with my daily deficit goal
Weekly Calorie deficit goal
Weight loss in lbs
Cholesterol goal
Weekly Cholesterol average
Sodium goal
Weekly sodium avg goal
Sugars allowed based on calories eaten 1 gm/51 calories - used MFP calculations from several days to figure this out for me
sugar goal <1 gm/51 calories
Sugar % of goal <50% - I do this and I lose more weight
Weekly sugar % of goal <50%
Fiber goal 30+
Weekly fiber avg goal 30+

thanks for doing this and sharing!

Bump

I've been tinkering with this spreadsheet more and more and I must say that this is brilliant! I'm extremely big into spreadsheets and never actually thought to make one with calculations such as this!

Thank you so much!

Bump....Thanks for sharing!!!

bump, and thanks

To clear up confusion in my own head: using the spreadsheet and the average BF% given by gymgoal I would need to INCREASE my daily intake compared to what MFP recommends? Does this sound right? Is this to prevent plateaus?
Katch gives me BMR of 1620 whereas if I tell MFP to guide me it says I should net 1480, based on current figures and desire to lose 1 1/2 per week? I have been on the site 4 weeks so far and have actually lost about 2.6 kgs (regardless of ticker).
Disclaimer - I have very high BF% (not sure if this affects things)!
Thanks for the tools and the input!

Your BMR is not the same thing as your calorie target for the day; BMR is just one step along the way of figuring that out. The specifics are different for every person, but the basic idea is:

1) Figure out your BMR (we'll use 1620 for you).

2) Estimate the number of calories you're burning beyond your BMR in a day. Some people just multiply their BMR by a certain number based on activity level, some try to add up the estimated calorie burn of specific activities, or a combination of the two. For this example, I'm just going to assume a Sedentary activity level (desk job) with no exercise, for a multiplier of roughly 1.2. That brings our estimated calorie burn from 1620 to 1944.

3) Now you need to select a reasonable calorie deficit. A deficit of 500 calories per day should lose an average of 1 pound per week (though it's almost never that consistent, in my experience, but it works out over time). So your target in this example would be 1444 (1944 - 500). There are many people who will tell you never to eat less than your BMR, but that's not really important for what I'm explaining at the moment. Just going through the process of picking a calorie target.

Sounds like MFP is estimating your calorie burn to be higher than what I just made up, since you're targeting 1.5 pounds per week. That would mean your TDEE (total calorie burn for the day) is 2230.

bump

1) Figure out your BMR (we'll use 1620 for you).

....

3) .... There are many people who will tell you never to eat less than your BMR, but that's not really important for what I'm explaining at the moment.

This IS the bit that's got me confused at the moment - whether one should or shouldn't be eating below BMR.

My lifestyle (job) is pretty sedentary other than when I exercise so the exercise calories are separate and monitored on a HRM. (Approx 2400 cals a week).

I have lost in the few weeks I've been here but not necessarily at the targeted rate so I'm looking to "tweak" things.

bumping for later!