Hello everyone,
I put together a Google Sheet that has calculations for BMR and TDEE based on the current standard formulas.
https://docs.google.com/spreadsheets/d/1hY0p1VSiCgxL56uJtFk_S3Nhm4YOKYAa16bVtgOr8n4/edit?usp=sharing
It's currently set to the first of every month, so you are able to customize the date of when you need weigh in. But it allows you to establish a trend of weight and changes to TDEE.
One thing that people neglect as they continue to lose weight (or gain weight for some people) is the need to adjust their intake based on their changing BMR and TDEE.
This Google Sheet allows you to have a changing TDEE based on your continued weight loss or gain. After you input the appropriate parameters like age, height, etc, you will be able to see what your BMR and TDEE are, and based on your Target Daily Calories, what your daily deficit will be, and your subsequent weight loss.
This is obviously taking general body types into consideration, so your mileage may vary, but for the most part, it will be accurate.
If you have suggestions, I'd love to hear them.
Best suggestion: Click on "File" then "Make a Copy" so you can have your own.
EDIT: At the bottom, you can select between Men or Women.
Thank you all for your support in my weight loss, and I look forward to seeing your progress!
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