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 🙂

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exercise regimen

hello! for context, 24F currently 120kg was 130kg. I started weight lifting 4-5 times a week and then doing a cardio session (20-30mins) at the end of the session and I feel like i’m not seeing any progress! I know cardio is best for weight loss and i’m struggling to come up with a good weight lifting to cardio ratio to ensure i’m losing every week. Unsure whether to cut out weights altogether and just do cardio sessions?

Also, I have been big all my adult life and I don’t have a clue what is a healthy body for myself (only “slim” photos I have are from when I was 14-16 ish so I didn’t have the womanly parts I have now, so I have no idea what goal weight i’m aiming for? I won’t ever be a size 8 i have curvy family genes (chest, legs, hips etc) so I just don’t know at all! Wondering if any women here have had the same experience! Thank you in advance for any advice I’d greatly appreciate it!

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Maintenance Calories - Still losing weight despite

Hello All,

I lost 25KG (55lbs) in a few short months (high protein, low calories for 3+ months) and now I'm down to 67KG (147lbs). I'm Male and 170cm.

I've got to a weight I'm happy with and I switched to Maintenance about 90 days ago.

However I'm still losing weight, but slower. I will eat clean and fairly low calories during the week about 1200-1500 a day (3 meals a day, volume eating mostly, chicken, fish, vegetables, low carb) and come Friday night, I will eat what I did before my weight loss (in smaller doses), as a way of balancing. So for example a large pizza on Friday night with garlic bread, some ice-cream. Next day I'll have streak and chips and carb heavy foods for lunch. Beers (quite a few) on Sunday (drink one day a week only) usually with ramen or the such beforehand. They are usually 2000+ heavy days.

Come Monday back to wholefoods and low carbs and eating good.

I was doing this as a way of balancing what I eat and my calorie intake. But I'm still losing weight. I've lost 2.5KG (5.5lbs) the past 30 days and pretty much the same (if not more) the month before.

I'm not gorging myself. I'm not snacking during the weekend either. I'm just trying to balance my calories and it's not working. It's hard to count calories when food is takeaway. I've also slowed down on cardio in recent times to see if that changes anything.

Does anything have any experience to give? Everyone (understandably) talks about dieting, but maintenance has been tricky for me. Getting a balance right. I don't want to just eat more clean foods. I want some balance and moderation.

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Frustrated over weird compliments

I have after a lot of years of struggling with extreme dieting, crazy fluctuation, pregnancy and (finally) visiting a proper dietitian lost about 40 kg!

I am so happy but also haven’t realized it completely yet. I don’t like myself in photos and feel like I still have a some left.

I gained 50 kg’s while having a depression and so I feel like it’s only natural to then want to loose the 10 kg’s I “have left”

I have PCOS and on top of that I’m doing a very slow weight loss. I’m counting calories everyday, but only in a 200 deficit, just eating more vegetables but also not restricting myself and I’m eating what I feel like.

I’m really trying to do it for good this time even if it takes 7 more years.

So here’s the thing.. All of my family members (mom, dad, sister, in-laws) are all saying the same weird phrases “You aren’t going to loose anymore aren’t you?”, “I can almost see through you, I think its getting unhealthy”, “oh no, now you are weighing less than me” and “I think you are good where you are now, I think you should stop here”

I know they mean it well but it doesn’t feel well and it’s every time they see me even tho the weight hasn’t changed since last time.

I never talk about my weight loss unless asked cause I don’t want the pressure, attention or feeling ashamed if I some day gain some of it back. I’ve learned that lesson the hard way.

For context, I’m 175 cm and my BMI is at 28. It used to be 41.

I get that it’s a big change but I really need my family to cheer on me and not encouraging me to stop.

How can I talk to them without sounding selfcentered? Should I just “take the compliment”?

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M/20/5'5" (169cm) [83kg > 69kg] Lost the weight but stuck in limbo. Cut to 60kg or maingain?

I've dropped about 14kg in the last 5 months (83kg to roughly 69kg). According to BMI, I'm finally in the healthy zone, but I'm honestly not satisfied with how I look yet. I'm feeling a bit lost on where to go from here. Current Stats & Routine: Height/Weight: 169cm / 69kg Diet: Was eating 1,600 kcal, recently bumped to 1,800. Protein is high (consistently 170g+). Activity: 6k steps daily + 100 mins of Zone 3/4 cardio per week. Lifting: 4x/week (Upper/Lower split). I track consistency religiously. The Problem: Since bumping calories to 1,800, I haven't noticed much physical change. My gym performance has stalled or slightly decreased. I also have a weird strength imbalance. My lower body is decent (Squat 90kg, maxed out the leg extension machine), but my upper body lags behind significantly (Lat pull 40kg, Bench 50-60kg). The Question: I'm debating two options: Keep cutting: Drop down to around 60kg to try and hit 15% body fat, then build up. Maingain/Recomp: Stay at this weight, eat at maintenance, and hope the upper body strength catches up. Given that my lifts are stalling and I'm feeling unsatisfied despite the weight loss, what would you guys do?

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I’m stressed

18F 5'4" SW:199 CW:147 GW:120

So I recorded my weight all of last year. I’ve been trying to lose weight the whole year and I was looking back at last year on my app and it said I only lost 0.4lbs the entire year. That stresses me out so much and I just don’t understand what I’m doing wrong and what I need to do to do better. I dance a lot and walk a lot and do workouts every day. In 2024 I lost 18lbs. I went on a trip in the beginning of December and I was 141 before I went and it just threw me off a lot with the weight loss. I think I’m eating good but I don’t even know if I am.

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Stuck fluctuating at 60-63kg

I've been stuck at around 61kg for a few months now (started at 74kg) and I'm struggling to break past the last 9kg needed to my goal. I've kept a low cal diet and stay fairly active and overall have had a really good and consistent weight loss journey so far, although as of a few months ago nothings changed. I haven't really been following any set plans or diets, just general tracking of calories, nutrition, and activity. I want to keep a decent relationship with my food and keep a healthy mindset so I didn't want to eliminate foods just make sure to eat balanced and intuitively. Although now I'm at this wall and I'm a little stuck on what to do next.

Has anyone else experienced anything similar and has an idea of what could help? I'm not against trying a specific diet although I suppose I'm just a bit tentative seeing as I have heard a lot of stories about how people regress a lot after coming off the diet when they reach their goal weight or are just generally struggle with the limitations.

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