I made a TDEE spreadsheet for nerds to help plan out your weight loss goals. You might find this useful. It estimates your weight loss per week taking into account your new TDEE. Explained further in post.

First of all the spreadsheet to download. Link to the Spreadsheet

Picture of the spreadsheet

The only VBA code on the sheet

At the beginning I just wanted to see how much your TDEE decreased each week as you lost weight and whether or not it was worth adjusting your calories weekly to account for the decrease in calorie deficit.

Example a person who weighs 90kg might have a TDEE of 2480. If they lose 1kg in a week that person has a new TDEE of 2459. If you were eating at a 500 calorie deficit the first week and ate the same amount of food the second week you drop to a 479 calorie deficit. After 5 weeks your new TDEE would be 2379 meaning you are only at a 399 calorie deficit.

I then decided to make some graphs and add in functionality to calculate the calories you need to eat if you want to lose X kilograms by X amount of weeks.

The idea is that each week it uses your new TDEE and will track your estimated weight loss if you keep eating the same amount of food as you did in week one. Obviously for this reason you will lose more weight the first week and less and less each week as you continue.

Assumptions made:

• BMR = Body weight in KG x 20

• TEF = BMR x 0.1

• EEE = 250 kCal per workout

• NEAT = 250 (can be adjusted if you like)

• 1kg of body mass = 7700 kCal

• You don't change your food intake or exercise over the course of your weight loss journey (you can and probably should but this sheet doesn't track that)

How to use:

Firstly you can just used the red numbers on the left hand side to edit the starting body weight, calories consumed daily and days a week you work out. You can then look down at the table or graphs and see what your expected weight will be at the end of any given week up to 25 weeks. Spots to edit for this

If you would rather ask "I want to weight X kg in Y weeks" then first edit your starting body weight, the days a week you exercise then to the right of that, enter your goal weight and your time frame in weeks. Then click the Calc TDEE button. Once the numbers have stopped changing look over at your "Calories Consumed Daily" and that is how many you need to eat to achieve that goal. You can also look down at the graphs and chart to see your expected weight loss each week until that point. Explanation for this one

Some notes:

• I threw this together fairly quickly, if you find a bug let me know and i'll fix it.

• You need to enable macros for this "calc TDEE" button to work.

• You cannot enter a time frame that isn't a whole number eg: not 3.5 weeks.

• You can use this also to gain weight (wrong sub), numbers will just be in the negative, as I only designed this for losing weight. I don't currently have plans to make updates for this, but if you're half clued in you can work it out easily from this.

• I couldn't figure out how to make the vertical axis on the charts auto update properly based on the new data entered so if your body weight is <60kg or >130 just adjust those yourself to make the graphs look pretty.

• Remember TDEE is a rough guideline for your starting point and not 100% accurate, treat it as such.

• I don't have plans to make add functionality for pounds (lb), sorry I am an Aussie. Just convert it or adjust the spreadsheet yourself.

• If you find this useful let me know :)

submitted by /u/ahahaha399393
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3enR6bC