Built my own calorie & macro targets spreadsheet - looking for a sanity check

Hi all,

I’m working on a long-term weight loss plan and decided to build my own spreadsheet rather than rely entirely on an app. I’d really appreciate a quick sanity check from people who understand nutrition/macros (Link to screenshot of sheet at bottom of post).

This spreadsheet is part of a broader self-tracking system I’m building. I log individual foods in a FoodLog that references a curated FoodRef table with verified nutrition data, and a DailyLog then updates automatically by aggregating calories and macros from the FoodLog. Alongside this, I record weekly body measurements (weight, VO₂ max, and circumference measurements) and daily contextual variables like sleep hours, stool quality, exercise minutes, and exercise type. The MacroGoals sheet brings this together by defining calorie and macro targets by weight band and desired rate of loss, so I can compare planned targets against observed trends over time.

Context:

• Female, 29, ~180 cm
• Current weight ~127 kg, goal ~70-80 kg
• Focus is fat loss while preserving muscle and minimising loose skin (I understand loose skin will almost certainly be unavoidable, but i'd like to do the best I can)
• I’m aiming for sustainability over speed

What I’ve done so far:

• Calculated BMR by weight band (every 5 kg)
• Used a conservative baseline PAL (1.25) for low-activity days
• Calculated calorie targets for ~0.25, 0.5, and 0.75 kg/week loss
• On days I exercise, I add exercise calories separately rather than inflating PAL

Macros:

• Protein scales with weight (currently ~1.6 g/kg)
• Fat scales with weight (~0.8 g/kg)
• Fibre is set at ~14 g per 1000 kcal
• Carbs are calculated as the remaining calories after protein + fat

The sheet lets me pick a target rate of loss per weight band and automatically adjusts calories and fibre accordingly.

What I’m looking for feedback on:

• Do these macro assumptions look reasonable for fat loss + muscle retention?
• Any red flags in how I’m calculating protein, fibre or carbs?
• Anything you’d simplify or change if this were your setup?

Here's a link to a screenshot of my MacroGoals sheet (Imgur)

Thanks in advance 🙂

submitted by /u/jennifer_jellyfish
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