Tdee reddit sheet. ) I'd start with 1600 or 1700 and see how that goes for you.

Tdee reddit sheet The more active an individual is, the higher the multiplier, resulting in a higher TDEE estimate. Since December I've been using the tdee calculator excel sheet from r/xxfitness where I fill in my daily weight and consumed calories. The only VBA code on the sheet. 9kg), though I weighed in at 1lb less on Sunday. Feb 1, 2018 · Your TDEE depends on your weight, age, gender and activity level. From there, subtract 15-20% from that… Does the sheet only calculate the TDEE for some certain program or are you supposed to use it in general. The basic premise is to Tally a running average of your weight loss and compare that to how many calories you've consumed then use that to back-calculate what your TDEE is. I finally also add yesterday's calories into my TDEE shortcut, usually during my unloading session. What I ended up doing was re-starting the whole thing minus my first two months (where I began working out and my TDEE was likely rapidly increasing as I was lifting seriously for the first time). It is the total energy that a person uses in a day. But then I got curious and decided to add a month of false numbers. And NEAT can account for as little as 15% of energy expenditure in the very sedentary and up to 50% in very active individuals. If a woman has a BMR of around 1,000 calories (we’ll use that nice even number for simplicity’s That would be my TDEE at around my ideal weight, and probably not that far off from your TDEE at your ideal weight (as I'm 5'3", so not that much taller than you. It tells me I burn around 2100 cal at rest and about 900 cal due to activity for a total TDEE of 3000 cal. However, for this week (two measurements) it's still at 1875. Guess what? According to that my average TDEE during this period has been a whopping 2200 kcal a day. One week on the tdee sheet and coupled with switching over to nsuns 4day from stronglifts 5x5 I'm really hoping to see some loss soon because eating 2000 calories a day seems like a death sentence When I was obese and losing weight, calculating my TDEE was easier (TDEE = avgCalsEatenPerDay + avgLbsLostPerDay*3500) - but now that I can't assume 'mostly fat' was lost - estimations are harder. Basal metabolic rate: Your current difference with your TDEE. What is TDEE? TDEE stands for total daily energy expenditure. The TDEE-calculators put mine out somewhere around 2000 - 2300 calories while the excel-sheet (which works with actual data) has me about 1000 calories higher. The sheet will calculate your TDEE but you need to be accurate and consistent in logging and weighing Oct 2, 2017 · It was really great! Now I continue to monitor my TDEE but without the excel sheets. For example, on Sunday 02/14/16 I had finished one four-week 'box' and my TDEE average for that month was 2566. Our BMR and TDEE calculator ensures precise results whether you're using it for weight loss, bodybuilding, or maintenance. -A table of contents on the Planner Sheet that hyperlink to the respected recipe on the Recipes Sheet. downloaded the TDEE calculator and tried it out, all it asked for is my start weight and goal weight. Buuuut I also used the adaptive spreadsheet developed by a user in the r/loseit community, and the fancy calculator determined that my TDEE was 1900! I have no clue how to link it from mobile but if you search “adaptive TDEE” in the r/loseit subreddit, you should be able to find a detailed post on how to use the excel sheet. shoutout to all you short peeps out there, i'm 5 feet tall and my TDEE is so low that maintenance feels like restriction when… I am a short, muscular woman. ) I'd start with 1600 or 1700 and see how that goes for you. 00 lb. Hi guys, I need adaptive TDEE sheet that works after 3/4 weeks in. I use the Samsung galaxy watch 4 and always asked myself, how correct the burned calories are. I'm exercising 5 days a week and eating 1500cals a day. Is there a way for me to change the initial tdee the sheet calculates (just from weight*13) without messing up the way the sheet reacts to the daily… Double click it and then choose Open in Sheets. I added my Fitbit calorie burn to compare them to what my “actual” TDEE is. It is saying my tdee is 1776, even though I go bouldering 2-3 times a week, lift weights 2-3 times a week, ride my bike about 7-10 hours a week and walk everywhere else. As you lose weight you'll need to lower your food intake or increase your activity because your TDEE will be lower. 1. Most adaptive TDEE spreadsheets that you find on Reddit and other communities calculate your TDEE “from first principles”. Post your progress pics, workout routines, rants about TDEE, and more! Oct 2, 2017 · It was really great! Now I continue to monitor my TDEE but without the excel sheets. In order to lose 1 lbs a week I need to cut 508 calories . I don’t have a link but it comes up right away if you Google adaptive TDEE Reddit. in both it said my deficit… Open menu Open navigation Go to Reddit Home r/Fitness A chip A close button Well I found this sheet (linked at the bottom titled Metallicadpa) that lets you enter how much you can lift maximum and then you enter every day how many reps you’re actually completing. 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. The Science Behind BMR and TDEE. You need to enter your data for about 2-3 weeks if you want an accurate estimation though. Each of these equations take into account slightly different aspects of your current statistics (gender, age, height, weight, etc) or manipulate them in different ways to produce your BMR. I figured that I must be getting too many calories, so I decided to use this excel spreadsheet tool to see what it spits out for my TDEE. Instead of using MyFitnessPal, I made an Excel sheet to track my meals since I've ordered meal preps from a small company that isn’t listed in 16 votes, 10 comments. The sheet says to gain . I checked a few different sites, entered my details (weight, height, age), and got an average TDEE of about 1900-2200. Mar 12, 2025 · Most adaptive TDEE spreadsheets that you find on Reddit and other communities calculate your TDEE “from first principles”. Calories are the same! Your TDEE have another variable: BMR + Workouts + NEAT. This is far below what one would expect if I were to be doing just light exercise (2,395 cal/day) according to tdeecalculator. 5). That seems weird, because both should use a (rolling or not) average, right? My nSuns sheet is set to an average of 11 weeks and still it gives me a "current TDEE" of I have an Apple Watch Series 3 and it seems pretty average at telling TDEE. 06 sheet (not the original one), On the right, under Advanced: TDEE average adjustment. The only I've used both the TDEE calculator at www. 76 votes, 27 comments. Obviously I want to gain weight, but with a ED history I don't feel comfortable suddenly consuming way above what I should do to healthily gain weight and risk relapsing. So what you see in the spreadsheet is a TDEE figure for my life outside of exercising (sedentary). Using the Harris Benedict TDEE calculator formula, we combine your BMR (Basal Metabolic Rate) with activity level adjustments to provide the most accurate TDEE calculations. Posted by u/Frenchtoastmafiaa - 3 votes and 3 comments Feb 1, 2018 · Your TDEE depends on your weight, age, gender and activity level. Age, gender, activity level aren’t necessary. I did some basic excel stuff at school (17 yrs ago) and am learning via googling slowly, but I've hit a block - so far I've got a weekly sheet for adults, one for each week of a 10 week term, that covers every adult, a dropdown for every possible session, an attendance %, days volunteered and a weekly fee subtotal. The only They estimate resting metabolic rate (RMR) which is the number of calories your body requires at rest. My TDEE rangers anywhere from 2800 to 3300 Which one… Plugged in a goal weight above current weight. The number this sheet will give you is an estimated average. Finally got to the start of the 4th week and followed the sheets reccomended TDEE but I'm off work this week so my calorie burn is significantly less than usual. I don’t want a TDEE of a professional endurance athlete because I’m not exercising 7 days a week. It says my TDEE is 2900. Complete them initially. Instead of using MyFitnessPal, I made an Excel sheet to track my meals since I've ordered meal preps from a small company that isn’t listed in I'm just under 5'9" (175cm) and currently 185lb (83. Please see the r/Fitness Wiki and… Which is why I use TDEE Excel/Google sheets. See how you go, but I'm sorry it's not quite as flash in Sheets. I have then injured my foot and moved to IF and lower carbs. We would like to show you a description here but the site won’t allow us. Doing this is more accurate than using an online calculator because it accounts for your exact amount of exercise and lifestyle. I'm using the spreadsheet TDEE calculator to work out my tdee, I've added 4 weeks worth of data from mfp and I'm confused as it doesn't factor in calories burnt from exercise. 0. However, my exercise and diet patterns haven't changed. Then each morning enter your weight and intake from the day prior. Hi! I’m a 24 year old woman, I’m 175 cm (5’8 or 5’9) and weigh something around 121 kg (270 lbs) and I’m pretty sedentary (I try to work out sometimes and walk 10 000 steps a day but it’s a bit irregular). My Fitbit numbers are spot on accurate, just like your spreadsheet numbers are. Just out of interest really - I’ve previously downloaded an adaptive TDEE spreadsheet from one of the weight loss subreddits (I forget which one, but the website TDEE. Cut (Deficit in %) 25%: 1,675: Katch How TDEE Is Calculated Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. I don’t have an eating disorder and it started to mess with my head so I stopped using it. These are all of the recipes that I have on my personal copy of the spreadsheet. I have lost 4KG in a month and my TDEE has increased to 1800 with minimal exercise. I workout six days a week so my initial TDEE was based around Lightly Active - Moderately Active. It says my TDEE is 1925 (height: 5' 11", weight: 171). So I just put 2 and 2 together and that's what I've been doing for the past year and a half It's waaaaaaay more accurate than any TDEE calculator out there. I have made multiple versions of the sheet starting at… May 3, 2024 · Excel TDEE Calculator Download My Free Spreadsheet to Calculate Your TDEE By: Jeremy Fox, CNC, CPT, BSEng - Published: May 3, 2024 I put two of the most common TDEE formulas into an Excel spreadsheet so you can compare the results. Use your current MFP targets and log the data in the nSuns sheet. Thanks for taking a look at the sheet. 0 Calculator, which is by far and away more accurate than any other TDEE estimate (the one you use + others on the internet are usually highly inaccurate). Mar 12, 2025 · There are two main types of adaptive TDEE – first principles and statistical models. My work around: Had to create a copy of the same sheet and only fill it up with last month's weights and caloric intake. Eating a minimum of 1200 will cause me to gain weight. More often, it is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the thermic effect of food. Last year I started my… If I average all TDEE's of the previous ten weeks, I get 1977 or 1966. The sheet will calculate your TDEE but you need to be accurate and consistent in logging and weighing Posted by u/robson200 - 3 votes and 2 comments Hi! H:5’0 CW: 120lbs GW:99-105lbs A bit of background: I have been trying to lose weight for as long as I can remember. Lost under 1/2 a kg. It has nearly three weeks of data in it. I like another TDEE calc, made by u/uncrunchytaco. To be honest when I started doing it a lot of my numbers read 0 lbs to be lifted—so I just practiced the motions with resistance bands or holding This value goes into 2 apps on my phone's home screen, a) Fitbit and b) a shortcut to the TDEE sheet originally from my Google Drive. Skip to today, Monday, the first day in a new 'box' and I entered my calorie intake of 1667. Acceptable range: -25 / +25 %: 22. It was crazy! Playing around and finding what that balance was for me has been eye opening. I noticed that some advice calculating calorie intake using TDEE instead of BMR. As a Personal Trainer and gym rat i've got many different apps for many different things. -Added additional recipes to the Recipes Sheet. NEAT is your Non-Exercise Activity Thermogenesis. fit also does the same thing). Likewise, I would have expected the blue line (calculated TDEE from the 3-suns sheet) to be about the same as the yellow line (Apple's "Active Calories). Another thing I do is Android Adaptive TDEE Calculator which does the same thing but in a different way than the spreadsheets. Just curious. Maintenance: 2,233: Mifflin-St Jeor (FOR MEN) 3%: 23. 25lbs a month I need to eat 3000 cals a day (with a 2550 tdee), and the app only 2300(with a 2000~tdee). It doesn’t require someone to guess what their activity level is because it adjusts based on real changes in weight rather than on estimates. However its telling me that my tdee is 1500 and that I should consume 1040 cals a day to lose 0. Slightly off-topic. Jore, and the Harris-Benedict. After experimenting, my TDEE fell between Sedentary and Lightly Active. But I simply dont' gain anything at this rate. I am hesitant to increase my calorie average by 700ish though. I did use the spreadsheet during my first ~2 months with MacroFactor bc I find that changes on the scale show up slowly for me, and MF was showing very low TDEE calories in the beginning while it calibrated (I had already been using the spreadsheet for over a year). The bonus perk is using an app or tracker that calculates based on intake and weight accounts for people who perpetually under or over estimate calories. Now to my question, my weekly averages show I've been eating about 300-400 calories less than the… There is literally 6 fields to complete to get started on the top left of the sheet. With this sheet you have to weigh yourself everyday. net. What is clear to see, however, is that in the first months of wearing my Apple Watch, it measured my "resting calories" (green line) fairly close to what my This is a sub for petite women to come talk all things weight-loss, weight-gain, and fitness. I found that it was getting difficult to find a recipe for edits. Which traces roughly to how much I ate + lost this week. We're a community targeted at female and gender non binary/gender non conforming redditors to discuss… Used a bunch of different sites, always use the Sedentary setting to be accurate and safe. Posted by u/3_dots - 2 votes and 2 comments Before I explain my problem: I did read the side bar/wiki about weight loss plateaus-- my situation has some special circumstances so I'm hoping… My understanding is, the sheet attempts to estimate a person's TDEE by looking at their weight & calories consumed over time, and uses 3500 calorie per week == 1 lb of weight loss. whether you go in for formal testing or use an online calculator, keep in mind your tdee will change over time as your activity and body Yeah, that's how I feel about my Fitbit. 11M subscribers in the Fitness community. Everyone on reddit is notorious for dogging fitness watches saying they're "up to 98% inaccurate" citing some random study. Your caloric intake determines your rate of weight change depending on your given TDEE. View community ranking In the Top 1% of largest communities on Reddit. 900 cal of activity on average seems on par with my current activity level - mostly sedentary at work, (3) 1. tdeecalculator. During this period, I've recorded my daily TDEE using an excel sheet posted by one of the reddit users. net and the one at Built with Science and generally get a TDEE of about 2700 if I choose a moderate activity level, and about 2400 or so if I use the light activity level. 8M subscribers in the xxfitness community. Adaptive TDEE from first principles. I have no idea how many kcals make 1lb of muscle, or how to guess whether it's from muscle or fat when my weight falls or rises. EDIT: to add metric version and a fully filled in version! My tdee 1120 given my height, current weight and body fat percentage. 40y/o female working out the best part of 2 hours per day 5 days per week with a mix of weights, resistance and cardio, supervised by an instructor, usually followed by a brisk walk of 20-30 minutes. Doesn't it need my height, age, daily activity level, etc? "It updates your TDEE as you enter your weight/ calories over time. Is there any data on the variance between the actual TDEE from the calculated TDEE over a sample population? For a 10% bulk, my TDEE comes to 2700 calories using this calculator (lift thrice a week, cardio twice a week - so using a multiplier of 1. That sheet calculates well for fat loss or if you’re maintaining weight because there is no good way to factor in variation from muscle gain. The TDEE that appears in the 'Your Stats' box is now 238! These are the only issues that I would suggest changing, and they are very minor. fit/ which is a website version of that spreadsheet. Medical experts say 2 lbs per week weight loss is safe… but what if you’re losing more? I recently started using a TDEE sheet after being in an almost two month plateau and have been crushing it! It feels like the fat is melting off and while that’s great it does worry me since idk if it’s the best way to go about this. My scale is accurate and I weigh all my food as well as log every calorie, even when I overeat. Use the TDEE sheet to figure out how many calories your body needs to function at your current activity rate. -I added metric unit options to the Body Stats Sheet I've been using the sheet for over 3 months and I have an issue I'm not sure how to solve. To estimate TDEE, the result of the equation is multiplied by a value determined by the individual's activity level. I currently run 6-day nSuns deadlift and… Advertisement Scan this QR code to download the app now. It doesn't depend on your caloric intake. I still log my calories burned and the extra calories I ate, but not in this spreadsheet. Picture of the spreadsheet. Default it is set to 12 weeks, but if you don't have 12 weeks of data the numbers are way off. The calculated TDEE after a couple weeks of consistent logging is just as accurate as my spreadsheet was, but it consolidates everything in one, easy to use app made by a group of real people, instead of having to use MyFitnessPal or other clunky alternatives in combination with an excel sheet. I use both in tandem Hello everyone, I put together a Google Sheet that has calculations for BMR and TDEE based on the current standard formulas… Link to TDEE 3. I had another weekend away that I tried to stick to my eating habits but coupled with the new fairly high TDEE my weight is all over the show again and my calories haven't been Basically, has anyone else trying to gain weight had the sheet overestimate their calories? I started using the TDEE3. Yep, both this spreadsheet and MacroFactor are within 100-150 calories for my TDEE. It is the total energy you expend in a day. My calorie app gives me my average and my weight app gives me weight averages and deficits. It’s literally the only TDEE calculator anyone will ever need. If all of that fails, you can do what I do -- use https://tdee. All EDIT: this sheet was built in Excel and so is optimised for it - it does work in Google Sheets, mostly, but doesn't look as pretty and I'm not sure if the charts work as they use dynamic named ranges. The sheet now shows that my TDEE has dropped by about 100 calories in the last 4-6 weeks. First of all the spreadsheet to download. Link to the Spreadsheet. After I did that, my calcs made much more sense, and it seems very accurate. You tap your feet one day but not the next and it’s different. Posted by u/goldwolf0101 - 1 vote and no comments Highly suggest for the TDEE you somehow find a way to use a calculation similar to nSuns TDEE 3. Once you have a sufficient data set, see how they compare. If I'm cutting (which I am trying to cut), that puts my deficits at about 2400 & 2100 respectively on a 300-calorie What exactly did they think you were trying to do by finding your actual TDEE? I could guarantee a weight loss by eating 1000-1200 calories a day, but if you want to minimize muscle loss, you want to have a pretty good idea what your actual TDEE is. This morning I actually took an excel sheet and calculated every weight measurement and calorie intake for the past month. The different formulas used are Katch-McArdle, Mueller, Mufflin-St. Once both values are loaded, I read the sheet's updated TDEE. I have a google sheet I got from somewhere on Reddit years ago that does this. I've found that it's easier estimate the impact of ±200 Cal adjustments with the nSuns sheet than it is with MFP or other trackers, as I don't need to estimate the impact of my activity levels. 4kgs a week? Yesterday u/lift098 posted THIS THREAD asking how many calories everyone ate and how active they were. Been tracking my weight and cals on it, it's pretty damn accurate and has never failed me- have successfully maintained and lost weight based on the info given by the sheet for about 4-5 ish months now? You can’t be that precise with body composition changes. You take 10 more steps than the day before and it’s different. TDEE sheet that works . That’s a whole meal worth of difference! That sounds like the TDEE of some much taller people I’ve felt so envious for! I've been using the spreadsheet for the past 3 weeks, and so far the TDEE it was spitting out seemed sort of reasonable. Now it says I'll reach my goal by February of last year. Depending on the averaging method, accommodating for the diet change will vary: the TDEE can fluctuate wildly (2 weeks average) or not change at all (6 weeks average). With enough data, assuming other factors remain the same, you should be able to estimate a TDEE in this case. But I've done the reverse TDEE calculation and have like 9 months of data. Someone here suggested in a post weighing yourself without looking at the numbers and reviewing it every month, which I may do. Highly recommend. Assuming V 3. Weighed all my food accurately, 10k steps a day. A place for the pursuit of physical fitness goals. Is the TDEE sheet supposed to show a graph? It seems like that chart to the right of "current body stats" should show some type of graph but it doesn't for me. In both sheets i said i was 202 lb my goal was 185 and my goal loss per week was 1. I was just wondering whether anyone had used that plus MF alongside each other, and how closely did their estimations match up? Your tdee is never the same day to day. Ultimate Gym Excel Sheet - Features: 22 customizable exercises, 1%-200% of 1RM, 1RM calculator, TDEE/BMR/BMI Calculator, Maco Plan, & MORE. Well I just filled out over a month of my weight and calorie tracking in the TDEE excel sheet on this sub, and it says my TDEE is almost 3200. It works well on mobile and desktop. Starting weight was first weeks avg weight. Or check it out in the app stores Posted by u/[Deleted Account] - 5 votes and 11 comments Posted by u/startsimplehealth - 13 votes and no comments First off, thanks u/n-Suns for the sheet. 5 hr lifting sessions a week, 25 miles running per week. The problem is the spreadsheet averages its TDEE value over several weeks (from 2 to 6 depending of the version, according to what I found). Ie, if you are logging 1800 every day and slowly gaining weight, it might put your TDEE at 1700. Right now I'm sitting at 160 lbs and eating 3170 calories a day. . 0 sheet to track my bulk, now… Hey everyone - im a soon to be doctor and fitness enthusiast and decided to make a nice online adaptive TDEE calculator and calorie/weight tracking system inspired by nSuns old TDEE spreadsheets which many of you guys might already use. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. Hi everyone! So I use one of the adaptive TDEE sheets that is floating around, and my TDEE stays right around 2500-2550. Tried changing goal loss to -1 per week, but that just broke the sheet more. There’s instructions and stuff but basically the sheet calculates your personal daily calorie need based on data from you consistently tracking your weight and calories. Your weight fluctuates. I want it to create a sedentary moving average TDEE. I'm guessing it could be because I'm carrying 14lbs of less weight leading to a lower TDEE. Based on this data it calculates my tdee (the more data, the more accurate). I have 4 full months of data now, and the spreadsheet says my TDEE is around 2,150 while my Fitbit TDEE is more like 1,800! Yay food. I'm not expecting that to be overwhelmingly accurate after 3 weeks. This means they look only at the number of calories you’ve eaten and how much weight you’ve lost or gained over an extended period of time. This sheet will use your average weight for calculations. I compiled as much of the information as I could, plus some older data from when I used the search tool for similar posts, and came up with a spreadsheet showing Age (for who supplied it), Height, Weight in lbs, TDEE, and what their activity consists of. I guess something is off with the net calories I entered (I'm 169 cms tall and female, I'm sure with all this exercise my tdee should be a wee bit higher, maybe 2000-2100?). So you’d have to eat and maintain weight to find your TDEE. TDEE around 1650 cal a day in MF which I believe to be accurate for height/weight/age. Both sheets give me a "current TDEE" of 1875. That was obviously not the case. TDEE is hard to measure accurately and varies day by day. You can also try the new, more theres a great tdee tracking sheet floating around on the fitness subreddit and xxfitness subreddit to help with your process as well or you can pay to get tested if you want black and white numbers. This is cool but the nSuns TDEE calculator works better and with a simpler algorithm. xjp ggc xgsz iptnwb yplkog ldulivv opbhcbr ojnexwr qfmtnc vbcay ssv xrnram iigd etfqu tdecqol