First of all, I'd like to thank /u/bronanppg for the inspiration for this idea. Here is a link to their post from earlier today. Basically what they do is first determine the total deficit they need to reach a goal weight. 1 pound = 3,500 calories. For example, if your goal is to lose 10 lbs, then the total deficit needed is as follows: 3,500 calories/lb x 10 lb = 35,000 calories.
Now that you have that number, each day that you track you either subtract or add to that number, depending on how many calories under or over your TDEE you were that day.
As another example, say your TDEE is 2000 calories, and you eat 1500 for 7 days. Each day you would subtract 500 from the 35,000, for an end total of 31,500. Then say on day 8 you eat a surplus of 2000 calories over your TDEE, you would add 2,000 to 31,500 and be back up to 33,500. I hope this makes sense!
So I've created a spreadsheet in google sheets that is a little more streamlined than keeping track on paper or a whiteboard. First, you need to go to file > make a copy. I've locked the sheet as is, so in order to edit it, you need to make a copy for your personal use.
Now, you should only need to change the data in the yellow highlighted boxes (goal weights, TDEE, wtc.), as well as your calories in each day. The rest should calculate itself out, although there may be some errors, so make sure to see that it makes sense when you start entering your data.
If you;re eating at a deficit, the deficit/surplus column should show a negative number, and if you eat in a surplus (over your TDEE), then it will be positive. Now for my calculations, I was using an average of the TDEE of my starting weight, and my TDEE of my next goal (10 lb increments) just to make it simpler.
I hope this all makes sense, and once again thanks to /u/bronanppg for such a great and interesting idea!
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