I shared this before, but we're getting close to the holidays so it's a good time to look at my Weight Loss Planner spreadsheet again. I made it because I like playing with numbers and being able to enter numbers is motivating and encouraging to me. If you're the sort to be discouraged by your weight not matching a prediction or by having trouble sticking to the calories you planned, do not try out this tool.
I used the Mifflin-St. Joer BMR equation.
Put in your starting weight, height, and the modifier according to your closest weight loss sex. Then change the calories based on what you plan to eat on average each day in a given week and change the activity value based on how active you plan to be. It'll predict your future weights week by week.
What this is for is to see if changing your diet plan is really worth it and how much you can indulge at the holidays before you set yourself back too far.
For example, let's say you've been doing well on 1600 calories a day, but you keep seeing 1200 diet plans. You can put 1600 in and then change it to 1200 and see about how long your goal would take at each intake. And if it still takes a year at 1200 calories vs 16 months at 1600, you can decide whether it's worth the extra effort.
Or, you are at a deficit at 2000 calories. You can see what eating 3000 calories on Thanksgiving, bringing your average calories that week to about 2200, would do. Put that in and see how the predicted weights change.
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from loseit - Lose the Fat https://ift.tt/3mOMI8j
