![]() ![]() Right next to 'Open with v' is a drive logo and + sign - this adds a copy to your own drive. My Google Docs copy of the older v2 sheet, which I think to be inferior in all ways to the v3 sheet. u/WarriorPKT created an Excel version of the sheet with auto-import from MFP. Its TDEE averaging is broken in v3.05 and earlier, I screwed up formulas when adding columns. If you are using a version prior to Oct 1st 2016, please download again. It averages TDEE over a configurable interval (12 weeks by default), and rounds to the nearest 25 kcal or kJ. My copy of it with a change to allow body fat percentage tracking. It averages TDEE over the last 4 weeks and rounds to the nearest 5 kcal or kJ. See also further down under "Calculations".ģ-sun's sheet is still up on Google Drive. If your cardio or weight lifting or awesome muscles cause you to use more energy, your body will gain or lose weight accordingly, and this sheet will show the resulting TDEE. The sheet automatically adjusts to your activity level. This thread is meant to shelter the sheet as it existed, and give some pointers to its use. Probably making the sheet into an app as we speak, and he richly deserves all the moneys coming to him for that if he is. u/3-suns had created an amazing spreadsheet that allows you to track your body weight and kCal (or, indeed, kJ) daily, and then gives you an averaged TDEE (Total Daily Energy Expenditure) to guide your food intake. See the Related Subreddits section for other popular fitness-related subreddits.General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic Progress Posts Must Be Detailed and Useful Posts Must Be Specific to Physical Fitness and Promote Useful Discussion No Threads That Are Answered by the Wiki, Searching Threads, or Google Consulting with a registered dietitian or healthcare professional can provide personalized guidance based on your specific needs and goals.Welcome to r/Fitness! Click Here for a one-stop shop of our most important resources. Additionally, if your goal is weight loss or weight gain, you may need to adjust your caloric intake accordingly to create a calorie deficit or surplus. Factors such as metabolism, genetics, and overall health can affect your actual energy expenditure. It's important to note that TDEE is an estimation, and individual variations can exist. The result is your estimated TDEE, representing the total number of calories you need to consume to maintain your current weight. TDEE calculation: Once you determine your BMR and select the appropriate activity factor, you multiply your BMR by the chosen activity factor. Extra active (very hard exercise/sports and physical job or 2x training): BMR × 1.9.Very active (hard exercise/sports 6-7 days/week): BMR × 1.725.Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55.Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375. ![]() ![]() Sedentary (little to no exercise): BMR × 1.2.Common activity factors range from sedentary (little to no exercise) to very active (intense exercise or physical labor). This factor represents the amount of physical activity you engage in on a regular basis. Here are the formulas based on gender:įor men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)įor women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)Īctivity factor determination: Your daily activity level is taken into account by multiplying your BMR by an activity factor. The most commonly used equation to estimate BMR is the Harris-Benedict equation. The TDEE calculation typically involves the following steps:īasal Metabolic Rate (BMR) calculation: BMR is the number of calories your body needs to function at rest, without any physical activity. Calculating TDEE helps determine how many calories you should consume to maintain, gain, or lose weight. TDEE (Total Daily Energy Expenditure) is a measure of the total number of calories your body needs to function on a daily basis, taking into account your basal metabolic rate (BMR) and activity level. ![]()
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