Simple Setupver. 6/6/13

*** To change the values, you must go to the spreadsheet File - Make a copy ****** Or spreadsheet File - Download as Excel, to change the values *** www.zamzar.com/convert/xlsx-to-xls/

*** Only change values in yellow cells ** Red is results based on current weight.

Your Information(sample data in yellow, replace with your own stats)

Use US or Metric, not both, delete the unneeded stats

metric

f Gender (M/F) f24.00 US lb and in Age 24

87.3619 192.6 <------ Current Weight (CW) ------>167.6400 66 <----------- Height ----------->

Estimated body fat% calculator

inch

6.5 6.5 wrist of dominate hand - minimum girth

11 11 forearm palm up - maximum girth

14 14 neck looking level - minimum girth

38 38 waist - minimum girth

36 36 abdomen at navel - maximum girth

48 48 hips feet together - maximum girth

28 28 one thigh feet 2" apart - maximum girth

15.5 15.5 one calf - maximum girth

FALSE 47.00 U.S. Navy Circumference MethodFALSE 32.90 Covert Bailey "Fit or Fat" book Method

39.95 Avgerage body fat % of the two or three methods

Current Body Fat % (optional) 31.6 (use your own measured stat or estimate from above calculator)

59.7555 131.7 Current Lean Body Mass (LBM)27.6064 60.9 Current Fat Mass (FM)

height in inches Need suggested goal weight?66.000002112 (requires height & wrist size above)

large lb frame size suggestion is large117 small frame

130 medium frame

143 large frame

Start here to enter your stats that are also used on other optional tabs. Answer the questions to calculate your Basal Metabolic Rate (BMR - calories burned sleeping) and Total Daily Energy Expenditure (TDEE - calories burned doing everything), and you will be given a daily goal appropriate for the amount you want to lose and your exercise type and time. If you want more details and see the math yourself and tweak some values, you can go to the TDEE Deficit tab.

(optional but very recommended to see more progress, measure first thing in morning after rest day, round to 0.25" or cm, tape

should be level and firm but do not compress skin)

Your body may not measure well for BF% calculator currently, update your stats as you lose fat which will cause movement to one number or the other as accuracy improves

63.5029 140 <----- Final Goal Weight (GW) ----->

1,661 Katch Activity Calculator1,640 Mifflin

1,661 Sedentary is base activity that is built on, which already includes weekly - 40 hr work sitting, 56 hr sleeping, 65 hr sitting/standing, 7 hr slow walking

2,076 Daily activity during a 40 hour work week that is more than just a desk-job sitting

0 How many hours a week of work or activity are you standing on your feet or moving somewhat like service trades or with kids?

0 How many hours a week of work or activity are you physical with lifting or moving a lot like labor trades?

Exercise or consistent daily activity that applies

76 How many minutes a week of low cardio exercise are you walking flat up to 3 mph or other equal activity, like yoga or yard work?

55 How many minutes a week of medium cardio exercise are you walking flat from 3 mph up to 4 mph or other equal activity?

150 How many minutes a week of high cardio exercise are you more intense than walking 4 mph like circuit or gym or DVD classes?

0 How many minutes a week of weight lifting (not circuit training) including set rests but not warmup/cooldown cardio are you doing?

2,356 Does this many hours a week of exercise sound correct? 5.67

1.42

% deficit method Your Results20

1,885 Basal Metabolic Rate (BMR) 1,661 from Katch-McArdle formula based on weight and body fat 31.6%

2% weight loss met Total Daily Energy Expenditure (TDEE) 2,356 based on your weekly activity averaged to a daily level with a BMR multiplier of 1.42

526

1,830 Total Daily Eating Goal (TDEG) 1,830 22.3% deficit is based on 53 lbs left to lose and max available to deficit

0.7% deficit methodAverage Daily Deficit Calories 526 1.1 lbs expected weekly fat loss (not always weight loss)

674

1,682

deficit range & cardio

203

1

1,885

Future You BMR

1401.77936

Changes to make in MFP settingsProtein / Fat % Change MFP - Settings - Update diet/fitness profile

30 Set Activity Level to Active and Weight Loss goal to Maintain

25 Change MFP - Goals - Change Goals - Custom - Continue

Set Net Calories Consumed to 1830, change Calories Burned goal to 0 if not logging them

Set Carbohydrates to 45%, Protein to 30%, Fat to 25%

Macros are based on common recommendations for your LBM or GW, you can tweak your macros more on the Macros tab.

(if your workout time is too variable week to week, fill in whatever is constant, and go to the MFP Tweak tab now)

If that TDEG is a jump of 200 calories over your avg current eating level, and your weight loss was stalled, only increase 200 calories a day extra for a week or two at a time. If you are still slowly losing, perhaps jump half the distance for a week or two.

If the TDEG currently matches your BMR because you have a lot to lose and/or are doing lifting rather than high cardio, suggest you take 1 day every week and eat at TDEE. Make it a lifting day for max benefit, at least a workout day at minimum.

When your weight drops 5 lbs, or your measurements for body fat % change, or your daily activity changes, or your exercise type and time change, then you need to correct the stats above to see if your final TDEG changes enough to worry about.

The daily goal includes the exercise you specified in the Activity Calculator, so if you miss a planned hour, skip 100 calories that day unless that sends you below BMR, if you make up that workout hour, eat 100 more.

You do NOT eat back the planned exercise. You can log your planned workouts as 1 calorie, or total calories after you have met your daily goal, or total calories and remember your TDEG so the posting on wall will show the full burn amount.

Above TDEG is based on ratio of heavy cardio to lifting you plan on doing and amount to lose. All heavy cardio or no exercise has least deficit, lifting has most deficit, because lifting helps retain muscle. It is a sliding goal based on your planned workouts.

Ignore the math on above MFP Goal page for weight loss, since MFP is not aware that you have exercise already included.

Optional - You can view these results in more detail on the TDEE Deficit tab, you can eat back exercise calories that are too variable with MFP Tweak tab, you can read the other tab descriptions.

www.zamzar.com/convert/xlsx-to-xls/ Green is to set up in MyFitnessPal (MFP).

Blue is results based on goal weight.

Metric kg and cm

Optional also

www.free-online-calculator-use.com/skin-fold-test.html

cm avg 2 or 3 measurements in mm

chest/pectoral

abdominal

thigh

triceps

subscapular

suprailiac

midaxillary

body fat %

U.S. Navy Circumference Method 0 TRUE

Covert Bailey "Fit or Fat" book MethodAvgerage body fat % of the two or three methods

(use your own measured stat or estimate from above calculator)

kg

Start here to enter your stats that are also used on other optional tabs. Answer the questions to calculate your Basal Metabolic Rate (BMR - calories burned sleeping) and Total Daily Energy Expenditure (TDEE - calories burned doing everything), and you will be given a daily goal appropriate for the amount you want to lose and your exercise type and time. If you want more details and see the math yourself and tweak some values, you can go to copyright of format

by heybales on mfp.com

You can track these stats on the Progress tab before you update them with new stats.

Jackson Pollock 7-Site Skin Fold Caliper Method (pics & instructions)

Your body may not measure well for BF% calculator currently, update your stats as you lose fat which will cause movement to one number or the other as accuracy improves

Sedentary is base activity that is built on, which already includes weekly - 40 hr work sitting, 56 hr sleeping, 65 hr sitting/standing, 7 hr slow walking

Daily activity during a 40 hour work week that is more than just a desk-job sitting

How many hours a week of work or activity are you standing on your feet or moving somewhat like service trades or with kids? 0

How many hours a week of work or activity are you physical with lifting or moving a lot like labor trades? 0

How many minutes a week of low cardio exercise are you walking flat up to 3 mph or other equal activity, like yoga or yard work? 180

How many minutes a week of medium cardio exercise are you walking flat from 3 mph up to 4 mph or other equal activity? 80

How many minutes a week of high cardio exercise are you more intense than walking 4 mph like circuit or gym or DVD classes? 80

How many minutes a week of weight lifting (not circuit training) including set rests but not warmup/cooldown cardio are you doing? 0

If not, confirm the minutes above.

from Katch-McArdle formula based on weight and body fat 31.6%

based on your weekly activity averaged to a daily level with a BMR multiplier of 1.42

22.3% deficit is based on 53 lbs left to lose and max available to deficit

1.1 lbs expected weekly fat loss (not always weight loss)

Alternate use - Eating For Future You

Fill in all stats above as normal.

Current TDEE --> 2,356

Future TDEG --> 1,380

Changes to make in MFP settings

Set Activity Level to Active and Weight Loss goal to Maintain

Change MFP - Goals - Change Goals - Custom - Continue Avg Daily Deficit --> 976

Set Net Calories Consumed to 1830, change Calories Burned goal to 0 if not logging them 41.4% deficit for 2. lbs weekly fat loss

Set Carbohydrates to 45%, Protein to 30%, Fat to 25%

Macros are based on common recommendations for your LBM or GW, you can tweak your macros more on the Macros tab.

If that TDEG is a jump of 200 calories over your avg current eating level, and your weight loss was stalled, only increase 200 calories a day extra for a week or two at a time. If you are still slowly losing, perhaps jump half the distance for a week or two.

If the TDEG currently matches your BMR because you have a lot to lose and/or are doing lifting rather than high cardio, suggest you take 1 day every week and eat at TDEE. Make it a lifting day for max benefit, at least a workout day at minimum.

Eat now what you would likely eat at goal weight with a slight deficit, only need to change if your activity changes.

When your weight drops 5 lbs, or your measurements for body fat % change, or your daily activity changes, or your exercise type and time change, then you need to correct the stats above to see if your final TDEG changes enough to worry about.

The daily goal includes the exercise you specified in the Activity Calculator, so if you miss a planned hour, skip 100 calories that day unless that sends you below BMR, if you make up that workout hour, eat 100 more.

You do NOT eat back the planned exercise. You can log your planned workouts as 1 calorie, or total calories after you have met your daily goal, or total calories and remember your TDEG so the posting on wall will show the full burn amount. This resulting Future TDEG is for goal

weight TDEE with a 5% deficit, but not lower than current BMR.

Above TDEG is based on ratio of heavy cardio to lifting you plan on doing and amount to lose. All heavy cardio or no exercise has least deficit, lifting has most deficit, because lifting helps retain muscle. It is a sliding goal based on your planned workouts.

Deficit calories is really the Current TDEE minus Future TDEG.

Please keep updating stats for accurate math on deficit, and if Future TDEG matches BMR now, both will lower too. Use same macro goals.

Ignore the math on above MFP Goal page for weight loss, since MFP is not aware that you have exercise already included.

Please keep updating stats for accurate math on deficit, and if Future TDEG matches BMR now, both will lower too. Use same macro goals.

Optional - You can view these results in more detail on the TDEE Deficit tab, you can eat back exercise calories that are too variable with MFP Tweak tab, you can read the other tab descriptions.

Progressver. 4/9/13

Current stats from Simple Setup tabAge Weight Height Avg BF% Navy % Covert % 7-site % LBM FM BMR TDEE24 192.6 66.0 31.60 47.00 32.90 131.7 60.9 1,661 2,356

Log stats from aboveDate of stats Weight Height Avg BF% Navy % Covert % 7-site % LBM FM BMR TDEE

7/5/2013 192.6 66 31.6 47 32.9 131.7 60.9 1,661 2,356

Keep track of past measurements and weight and eating levels here, to tweak or see progress being made. Currently entered stats from Simple Setup tab are shown, just retype what is important to you with the date they applied before you enter in new stats in the Simple Setup tab. Use table at right to get Avg eaten daily figure.

From MFP statsTDEG Avg eaten daily wrist forearm neck waist abdomen hips thigh calf other other1,830 6.5 11 14 38 36 48 28 15.5

TDEG Avg eaten daily wrist forearm neck waist abdomen hips thigh calf other other1,830 1,620 6.5 11 14 38 36 48 28 15.5

Keep track of past measurements and weight and eating levels here, to tweak or see progress being made. Currently entered stats from Simple Setup tab are shown, just retype what is important to you with the date they applied before you enter in new stats in the Simple Setup tab. Use table at right to get Avg eaten daily figure.

Instructions to keep this tab, but get new spreadsheet

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones?page=1#posts-12636348

Avg eaten daily calc

Start date Gross calories7/5/2013 12367/6/2013 20007/7/2013 13117/8/20137/9/2013

7/10/20137/11/20137/12/20137/13/20137/14/20137/15/20137/16/20137/17/20137/18/20137/19/20137/20/20137/21/20137/22/20137/23/20137/24/20137/25/20137/26/20137/27/20137/28/20137/29/20137/30/20137/31/2013

8/1/20138/2/20138/3/20138/4/2013

Avg eaten daily 1,516

enter in total calories eaten from last logging to current, no zero days used.

MFP Tweakingver. 6/6/13

*** Only change values in yellow cells ***

*** You must go to the spreadsheet File - Make a copy, to change the values ***Your Information *** Or spreadsheet File - Download as Excel, to change the values ***(Enter your stats on the Simple Setup tab)

Gender (M/F) fAge 24 or Metric

Current Weight lbs 192.6 Current kg 0Height inches 66 Height cm 0

Final Goal Weight lbs 140 Goal kg 0Current Body Fat % (optional) 31.6 www.gymgoal.com/dtool_fat.html

Current Lean Body Mass lbs 131.7 (used in Katch/Cunningham formula as best BMR/RMR estimate)

Projected BF% if LBM kept 5.9 (this may not be realistic, you may lose or gain some LBM)

BMR - base calories body burns sleeping deep all day (Basal Metabolic Rate) LBM - everything but fat in body (Lean Body Mass)

RMR - calories body burns if awake but resting all day (Resting Metabolic Rate)

What is my more accurate BMR estimate from Katch-McArdle formula? 1,661

What is MFP already using based on the Mifflin-St Jeor? 1,640

What about the least accurate Harris-Benedict formula? 1,688

What would be my RMR with Cunningham formula? 1,815

How do I tweak MFP settings so the daily net goal is based on the better BMR or RMR estimate?

Which BMR / RMR value to use? 1600 MFP multiplier

Which daily activity multiplier to use? 1.44 multiplier 1.40456205452

Confirm Simple Setup Activity Calc is filled out for consistent activity - 1.42

Daily activity maintenance - 2,304

Deficit amount % - 20.0 Deficit cal's - 461

Daily NET goal - 1,843

Change MFP - Settings - Update diet/fitness profile

Set Activity Level to Active and Weight Loss goal to Maintain

Change MFP - Goals - Change Goals - Custom - Continue

Set Net Calories Consumed to 1843, enter Calories Burned goal

Set Carbohydrates to 45%, Protein to 30%, Fat to 25%

30 25

MFP should set net goal to - 2,379

After 5 lb loss or measurements change, enter new stats on Simple Setup tab and confirm Daily NET goal.

Macros are based on common recommendations for your LBM or GW, you can tweak macros on the Macros tab.

Log and eat back your non-included exercise calories to maintain that net above BMR/RMR.

Table range of frequent reported calorie burn, workout minutes, and calories to be logged/eaten back

With HRM tab with correct stats, here is your burn for a workout: 45 minutes

Reported calories burned - Workout minutes - Amount to actually log and eat back -

I use a HRM and know my exercise calories, and want to log and eat them back to feed my workouts, which are irregular or vary too much week to week to use the TDEE Deficit method. I want to keep my metabolism running as high as possible and net eat above my BMR or RMR.

So that your exercise calories also have the same deficit % as above and don't include normal daily activity calories, you can enter the gross reported calories from machine, HRM, or exercise database like MFP. The normal activity will be taken out, and the deficit taken off.

500 60

300 60

150 45

300 60

500 60

500 60

Weekly Totals - 2,250 345

*** You must go to the spreadsheet File - Make a copy, to change the values ****** Or spreadsheet File - Download as Excel, to change the values ***

*** Only change cells in yellow ***Red is for current weight.Blue is based on goal weight.Green is the info to enter in to MFP.

(used in Katch/Cunningham formula as best BMR/RMR estimate)

(this may not be realistic, you may lose or gain some LBM)

LBM - everything but fat in body (Lean Body Mass)

(offset by 1) MFP Activity Level Weight Loss Goal MFP Goal

0 Sedentary '2 lbs 1,050

1,050 Lightly Active '2 lbs 1,214

1,214 Sedentary '1 1/2 lbs 1,300

1,300 Active '2 lbs 1,379

1,379 Lightly Active '1 1/2 lbs 1,464

1,464 Very Active '2 lbs 1,543

1,543 Sedentary '1 lbs 1,550

1,550 Active '1 1/2 lbs 1,629

1,629 Lightly Active '1 lbs 1,714

1,714 Very Active '1 1/2 lbs 1,793

1,793 Sedentary '1/2 lbs 1,800

1,800 Active '1 lbs 1,879

1,879 Lightly Active '1/2 lbs 1,964

1,964 Very Active '1 lbs 2,043

Set Activity Level to Active and Weight Loss goal to Maintain 2,043 Sedentary Maintain 2,050

2,050 Active '1/2 lbs 2,129

2,129 Lightly Active Maintain 2,214

2,214 Very Active '1/2 lbs 2,293

2,293 Active Maintain 2,379

2,379 Very Active Maintain 2,543

After 5 lb loss or measurements change, enter new stats on Simple Setup tab and confirm Daily NET goal. 2,543

Macros are based on common recommendations for your LBM or GW, you can tweak macros on the Macros tab. Set Activity Level to Active and Weight Loss goal to Maintain

4

Table range of frequent reported calorie burn, workout minutes, and calories to be logged/eaten back

150 average HR 437 calories burned

Amount to actually log and eat back - Extra Deficit cal's - Total Daily Deficit -

I use a HRM and know my exercise calories, and want to log and eat them back to feed my workouts, which are irregular or vary too much week to week to use the TDEE Deficit method. I want to keep my metabolism running as high as possible and net eat above my BMR or RMR.

So that your exercise calories also have the same deficit % as above and don't include normal daily activity calories, you can enter the gross reported calories from machine, HRM, or exercise database like MFP. The normal activity will be taken out, and the deficit taken off.

323 177 638

163 137 598

62 88 548

163 137 598

323 177 638

0 0 0

323 177 638

0 0 0

0 0 0

0 0 0

1,358 892 3,656

Macro value calculationsver. 10/31/12*** Only change values in yellow cells ***

*** You must go to the spreadsheet File - Make a copy, to change the values ***Your Information *** Or spreadsheet File - Download as Excel, to change the values ***(Enter your stats on the Simple Setup tab)

Gender (M/F) fAge 24 or Metric

Current Weight lbs 192.6 Current kg 0Height inches 66 Height cm 0

Final Goal Weight lbs 140 Goal kg 0Current Body Fat % (optional) 31.6

Current Lean Body Mass lbs 131.7 LBM kg

Total Daily Eating Goal from the Simple Setup tab: 1,830 1,600What is the daily eating goal you plan on using? 1600 As weight is lost, and goal goes down, you'll need to recalculate.

Protein - common recommendation is at least 0.91 g/lb/day (2 g/kg/day), of LBM, goal weight, or current weight.LBM Goal Current

protein grams 120 127 175protein calories 479 509 700 Multiplier to use:

Fat - common recommendation is 0.37 g/lb/day (0.8 g/kg/day), of LBM, goal weight, or current weight.LBM Goal Current

fat grams 48 51 70fat calories 432 459 631 Multiplier to use:

LBM Goal Currentcarb grams 172 158 67

carb calories 690 633 269

Enter the macro calories you would like to use based on your daily eating goal, you can tweak values as you see fit.protein 456

fat 412carb 732

Total: 1600

How do I change MFP macro values to my own amounts?Change MFP - Goals - Change Goals - Custom - Continue

Set Carbohydrates to 46%Set Protein to 28%

Set Fat to 26%Set other values as desired.

Zone diet method from Barry Sears

Exercise Activity Factors and Levels0.5 - sedentary (no formal sports activity or training) Additional points to add:0.6 - light fitness training, such as walking Add 0.1 for every daily hour above 2 hrs hard training0.7 - moderate training (3 times or hours a week) Add 0.1 if nursing0.8 - 5 times or hours weekly aerobic training or moderate weights Add 0.2 if pregnant

I want to apply some common recommendations with my daily eating goal, like eating enough protein to support weight lifting, or following macro recommendations based on LBM, and need to convert to MFP's method of macro percentages. Or I want to follow the Zone diet that has it's own daily and meal calorie goals based on LBM.

Carbohydrates - common recommendation is to fill out the rest of your daily goal calories.

MFP only goes by 5% increments, adjust as needed. Suggest rounding up protein.

Theory is to encourage mainly fat burning during daily activity and as much as possible during exercise. Therefore all cardio should be in the Active Recovery HR zone, HIIT should be 30 min max, and weight lifting can be done. Always eat a 2 block snack for a workout beyond the selected Exercise Activity Level. Should never go more than 5 hrs without a meal or snack. Please read up on it if interested, this is just a calculator. Requires estimating bodyfat%, because you feed the LBM. Re-measure every 5 lbs lost. Minimum about 1183 calories.

0.9 - heavy daily weight training Add 0.1 if you stand long periods at work1.0 - twice-a-day intense sports training Add 0.15 to 0.2 for strenuous jobs

Enter your Activity Level Factor: 0.9 (may use number between levels)

Daily protein goal: 119

Macros Carb Protein Fatgoal grams 158 119 53

goal calories 632 474 474 1581gram per block 9 7 3 Goal

goal blocks 18 17 18 1547percent 40% 30% 30%

How do I change MFP stats to manually enter my own goal?Change MFP - Settings - Update diet/fitness profile Set Activity Level to whatever seems true, and Weight Loss goal to Maintain (really doesn't matter though)Change MFP - Goals - Change Goals - Custom - Continue Set Net Calories Consumed to green value above, change Calories Burned to your goal

Set Carbohydrates to 40%, Protein to 30%, Fat to 30%.

When exercise up to 60 min is logged beyond the planned amount, make the calorie burn 182 as reminder of extra to eat.

Meal and Snack block sizes Sizes in gramsBlocks Carb Protein Fat Calories

1 9 7 3 912 18 14 6 1823 27 21 9 2734 36 28 12 3645 45 35 15 4556 54 42 18 546

Meal/snack suggested blocks to get total to 17Breakfast 4

Lunch 4Snack 2Dinner 4Snack 3

*** You must go to the spreadsheet File - Make a copy, to change the values ****** Or spreadsheet File - Download as Excel, to change the values ***

*** Only change cells in yellow ***Red is for current weight.Blue is based on goal weight.Green is the info to enter in to MFP.

As weight is lost, and goal goes down, you'll need to recalculate.

Protein - common recommendation is at least 0.91 g/lb/day (2 g/kg/day), of LBM, goal weight, or current weight. www.precisionnutrition.com/all-about-proteinhttp://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-fo

grams per lb or per kgMultiplier to use: 0.91 2.00

Fat - common recommendation is 0.37 g/lb/day (0.8 g/kg/day), of LBM, goal weight, or current weight.

grams per lb or per kgMultiplier to use: 0.365 0.80

Enter the macro calories you would like to use based on your daily eating goal, you can tweak values as you see fit.

Additional points to add:Add 0.1 for every daily hour above 2 hrs hard trainingAdd 0.1 if nursingAdd 0.2 if pregnant

I want to apply some common recommendations with my daily eating goal, like eating enough protein to support weight lifting, or following macro recommendations based on LBM, and need to convert to MFP's method of macro percentages. Or I want to follow the Zone diet that has it's own daily and meal calorie goals based on LBM.

Theory is to encourage mainly fat burning during daily activity and as much as possible during exercise. Therefore all cardio should be in the Active Recovery HR zone, HIIT should be 30 min max, and weight lifting can be done. Always eat a 2 block snack for a workout beyond the selected Exercise Activity Level. Should never go more than 5 hrs without a meal or snack. Please read up on it if interested, this is just a calculator. Requires estimating bodyfat%, because you feed the

Add 0.1 if you stand long periods at workAdd 0.15 to 0.2 for strenuous jobs

(minimum 13 blocks)

Set Activity Level to whatever seems true, and Weight Loss goal to Maintain (really doesn't matter though)Set Net Calories Consumed to green value above, change Calories Burned to your goalSet Carbohydrates to 40%, Protein to 30%, Fat to 30%.

When exercise up to 60 min is logged beyond the planned amount, make the calorie burn 182 as reminder of extra to eat.

TDEE Deficit goalsver. 6/6/13

*** You must go to the spreadsheet File - Make a copy, to change the values ****** Or spreadsheet File - Download as Excel, to change the values ***

*** Only change values in yellow cells *** Red is results based on current weight.

Your Information(Enter your stats on the Simple Setup tab) Need suggested goal weight?

Gender (M/F) f www.cordianet.com/calculator.htmAge 24 or Metric frame size suggestion is large

Current Weight lbs 192.6 Current kg 0 small frame

Height inches 66 Height cm 0 medium frame

Final Goal Weight lbs 140 Goal kg 0 large frame

Current Body Fat % (optional) 31.6Current Lean Body Mass lbs 131.7 LBM kg (used in Katch & Cunningham formula)

Projected BF% if LBM kept 5.9 (this may not be realistic, you may lose or gain some LBM)

BMR - base calories body burns sleeping deep all day (Basal Metabolic Rate)What are the different formulas I've seen for BMR? (based on weight, BF% or age, weight, height)

What is my more accurate BMR estimate from Katch-McArdle formula? 1,661

What is MFP using based on the Mifflin-St Jeor formula? 1,640

What about the least accurate Harris-Benedict formula? 1,688

TDEE - Total Daily Energy Expenditure that would normally include exercise, usually daily avg based on weekly routineThree ways to get this figure; 1. Activity Calculator, 2. Known exercise calories, or 3. BodyMedia/FitBit device. Pick one method or compare. 3B is best.

1A. Activity Level calculator (Katch or Mifflin BMR * multiplier) (based on studies from WHO in 1985, and Durnin, Passmore in 1967, and Bubb, Martin, Howley 1985)

*** enter weekly totals on Simple Setup tab ***

Sedentary - most of day sitting, description at right (BMR x 1.25)

Hours of work standing on feet and/or moving somewhat (service trades) 0

Hours of work physical with lifting or moving a lot (labor trades) 0

Minutes Light exercise (walking level up to 3mph or other equal cardio, yoga, yardwor 180

Minutes Moderate exercise (walking level up to 4mph or equal cardio) 80

Minutes Heavy workouts (harder cardio than Moderate, intense gym/DVD classes) 80

Minutes weight lifting (not circuit training) including set rests but not warmup/cooldown 0

weekly exercise hrs 5.67 TDEE

equivalent BMR to TDEE multiplier 1.42

1B. Activity Level calculator (Katch or Mifflin BMR * multiplier) (based on study by Harris in 1919)

Multiplier TDEE

Sedentary - little or no exercise, desk job 1.2 1,993

Lightly Active - light exercise/sports 1-3 hrs or days a week 1.375 2,283

Moderately Active - moderate exercise/sports 3-5 hrs or days a week 1.55 2,574

Very Active - hard exercise/sports 6-7 hrs or days a week 1.725 2,865

I don't know my exercise calories and/or don't want to eat them back on just one day. I want to feed my workouts for body improvement. I want to keep my metabolism running as high as possible by net eating above BMR on weekly average. I want a safe deficit off my TDEE. I want a single Daily goal.

Extremely Active - hard or 2x daily exercise/sports & physical job 1.9 3,155

avg exercise calories per hr included in this TDEE:134

3A. I have BodyMediaFit or FitBit or other with daily stats, what is my average TDEE value?

Take a typical week of activity, and enter each daily total in section to the right for exercise calories.

Do not include minutes. Remove the value for "Daily non-exercise calories to use", there is your TDEE.

3B. I use BMF or FB and HRM, but I trust the exercise HRM calories more, what is my better avg TDEE?

Enter daily stats for three different but typical non-exercise 24 hr days here.

Day 1 2450

Day 2 2435

Day 3 2420

Daily non-exercise calories to use at right: 2,395

Enter this value and your average HRM exercise calories and minutes in section to the right, there is your TDEE

Now that I have my BMR and TDEE, what are the different deficit methods I can use?TDEE value from the Simple Setup tab: 2,356 2,300

What TDEE value from above do you want to use? 2300 1.3849418

Deficit is 10% to 20% off TDEE, depending on amount to lose. lbs or kg

Deficit amount: 20.0 Weekly weight loss: 0.92 Daily deficit:

Deficit is 2% of weight to be lost, each week, which means more to lose is bigger deficit, less to lose is smaller deficit.

Goal weight to lose (lbs or kg) : 52.6 2% weekly to lose: 1.05 Daily deficit:

Deficit is 0.7% of current weight, to potentially allow gaining LBM during deficit. study - www.ncbi.nlm.nih.gov/pubmed/21558571

Current weight (lbs or kg): 192.6 0.7% weekly to lose: 1.35 Daily deficit:

Deficit is Calorie Cycling based on BF%, and lifting or rest day, with a TDEE refeed daasis - http://liftstuff.blogspot.ca/2012/10/the-skinny-fat-annihilation-protocol.html

Current bodyfat%: 31.6weekly loss depends on # of workouts Daily avg lift/rest deficit:

Higher Fat macro Rest day goal: BMR Log only the lifting workout for eating back with calories per hr:

Higher Carb macro Lift day goal: TDEE - 10% Refeed on a rest day using TDEE as goal every:

Create a workout called Refeed/Reset for that day with calories:

Deficit is based on 5 days eating at TDEE, and 2 non-consecutive rest days eating at 25% of TDEE.

Defict amount: 21.4 weekly loss: 0.99 Daily deficit avg:

Create and pre-log on 2 rest days a food item called "IF day adjustment" with calories of:

If your workout routine changes in a major way, then re-calc your TDEE. If you miss or add a planned workout, skip or add 100 calories per hour that day, unless that goes below BMR.

All these methods include exercise, therefore workouts can be logged as 1 calorie (and you do not eat them back) if you desire to log workouts and see the same daily goal.

Some suggest still looking at daily eaten minus exercise calories, and never net below BMR, some suggest rest days will balance out those days on a weekly basis.

If constantly netting under BMR by more than 100-200 when exercise is subtracted, you should use TDEE method with known HRM exercise calories, tweaked on HRM tab.

If changing goal higher to get out of a stall or slower weight loss, be aware it probably took weeks to get to that point, and may take weeks to get out of it. Stick to it!

How do I change MFP stats to manually enter my own goal?

Change MFP - Settings - Update diet/fitness profile Set Activity Level to Lightly Active and Weight Loss goal to Maintain

This adjusts their Harris BMR used to calculate calories burned to the best Katch BMR if available.

Change MFP - Goals - Change Goals - Custom - Continue Set Net Calories Consumed to a green value above, change Calories Burned to 0 if not logging them

Ignore the math on that page, since MFP is not aware that you have exercise already included.

You should confirm your macros have enough protein too, see the Macros tab and use your selected TDEG above.

copyright of format by heybales on mfp.com

please PM suggestions for improvement

Blue is results based on goal weight. Green is to setup in MFP.

Estimated body fat% calculator www.gymgoal.com/dtool_fat.html

Need suggested goal weight? (Enter your stats on the Simple Setup tab)www.cordianet.com/calculator.htm 6.5 wrist 36 abdomen at navel

frame size suggestion is large 11 forearm 48 hips

117 14 neck 28 thigh

130 38 waist 15.5 calf

143

47.00 U.S. Navy Circumference Method www.wikihow.com/Measure-Bo

(used in Katch & Cunningham formula) 32.90 Covert Bailey "Fit or Fat" book method cwanamaker.hubpages.com/hub

(this may not be realistic, you may lose or gain some LBM) 39.95

RMR - calories body burns resting and awake (Resting MR)Cunningham formula - 1,815

My tested RMR - 1533

Estimated BF% - 46.3

Estimated BMR - 1,384

TDEE - Total Daily Energy Expenditure that would normally include exercise, usually daily avg based on weekly routineThree ways to get this figure; 1. Activity Calculator, 2. Known exercise calories, or 3. BodyMedia/FitBit device. Pick one method or compare. 3B is best.

(based on studies from WHO in 1985, and Durnin, Passmore in 1967, and Bubb, Martin, Howley 1985)

Daily Calories

2,076 multiplier Sedentary avg weekly hrs:

0 1.5 Sleeping - 56

0 3.55 Work sitting - 40

76 3.55 Walking slow - 7

55 5.15 Sitting/standing - 65

150 12.35

0 6.6

2,356

(based on study by Harris in 1919) 2. I already have my known exercise calories from a Heart Rate Monitor,

what would be my better estimated average TDEE?

Daily non-exercise activity (MFP based description) Daily Calories

Sedentary - most of day sitting 1.25 2,076

Lightly Active - good part of day on feet 1.35 2,242

Active - good part of day doing physical work 1.45 2,408

I don't know my exercise calories and/or don't want to eat them back on just one day. I want to feed my workouts for body improvement. I want to keep my metabolism running as high as possible by net eating above BMR on weekly average. I want a safe deficit off my TDEE. I want a single Daily

Avg body fat % of the two (within 5% decent estimate, outside bad)

While this BF% may not be accurate, it does show if estimated BF% is correct, or RMR is suppressed.

These additions to base calories subtract the base BMR calories that would have been burned anyway, so no doubling up for this time.

Very Active - most of the day doing physical work 1.55 2,574

Average exercise calories from HRM Sun 500 60

3A. I have BodyMediaFit or FitBit or other with daily stats, what is my average TDEE value? in the first column Mon 300 60

Take a typical week of activity, and enter each daily total in section to the right for exercise calories. Average workout time in minutes in Tue 150 45

Do not include minutes. Remove the value for "Daily non-exercise calories to use", there is your TDEE. the second column Wed 300 60

Thu 500 60

3B. I use BMF or FB and HRM, but I trust the exercise HRM calories more, what is my better avg TDEE? Fri

Sat 500 60

Total 1,732 5.75 hrs/wk

Daily Average 247

Daily non-exercise calories to use from above: 2161

Enter this value and your average HRM exercise calories and minutes in section to the right, there is your TDEE (or to left if BMF or FB) TDEE: 2,408

equivalent BMR to TDEE multiplier 1.45

Should re-calc every 5lbs lost, as daily goal may change, or may change method used.

All Daily total gross goals do not go lower than current BMR.

calories calories

Daily deficit: 460 Total Daily Eating Goal: 1,840

Deficit is 2% of weight to be lost, each week, which means more to lose is bigger deficit, less to lose is smaller deficit.

Daily deficit: 526 Total Daily Eating Goal: 1,774

study - www.ncbi.nlm.nih.gov/pubmed/21558571

Daily deficit: 674 Total Daily Eating Goal: 1,661

asis - http://liftstuff.blogspot.ca/2012/10/the-skinny-fat-annihilation-protocol.html

Daily avg lift/rest deficit: 435 Non-Lift day TDEG: 1,661

Lift day TDEG: 2,070

Log only the lifting workout for eating back with calories per hr: 409

Refeed on a rest day using TDEE as goal every: 10 days

Create a workout called Refeed/Reset for that day with calories: 639

study - www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/pdf/ni

Daily deficit avg: 493 5 TDEE days: 2,300

2 Intermittent Fast days: 575

Create and pre-log on 2 rest days a food item called "IF day adjustment" with calories of: 1,725

If your workout routine changes in a major way, then re-calc your TDEE. If you miss or add a planned workout, skip or add 100 calories per hour that day, unless that goes below BMR.

All these methods include exercise, therefore workouts can be logged as 1 calorie (and you do not eat them back) if you desire to log workouts and see the same daily goal.

Some suggest still looking at daily eaten minus exercise calories, and never net below BMR, some suggest rest days will balance out those days on a weekly basis.

If constantly netting under BMR by more than 100-200 when exercise is subtracted, you should use TDEE method with known HRM exercise calories, tweaked on HRM tab.

If changing goal higher to get out of a stall or slower weight loss, be aware it probably took weeks to get to that point, and may take weeks to get out of it. Stick to it!

Set Activity Level to Lightly Active and Weight Loss goal to Maintain

(this removes your daily cal's from the HRM cal's so not double counted)

This adjusts their Harris BMR used to calculate calories burned to the best Katch BMR if available.

this is appropriate if focus is cardio or little exercise.

this is appropriate if very obese and the lowest goal.

this is correct if focus is lifting heavy 3 x week minimum.

this is correct if focus is lifting heavy only 3 x 45-60 min or 4 x 30-45 min weekly for re-composition, cardio if done is only walking on rest days.

this is useful if 2 rest days and steady routine.

Set Net Calories Consumed to a green value above, change Calories Burned to 0 if not logging them

Ignore the math on that page, since MFP is not aware that you have exercise already included.

You should confirm your macros have enough protein too, see the Macros tab and use your selected TDEG above.

FitBit/BodyMedia Tweakingver. 5/7/13

*** Only change values in yellow cells ***

*** You must go to the spreadsheet File - Make a copy, to change the values ***Your Information *** Or spreadsheet File - Download as Excel, to change the values ***(Enter your stats on the Simple Setup tab)

Gender (M/F) fAge 24 or Metric

Current Weight lbs 192.6 Current kg 0Height inches 66 Height cm 0

Final Goal Weight lbs 140 Goal kg 0Current Body Fat % (optional) 31.6

Current Lean Body Mass lbs 131.7 (used in Katch/Cunningham formula as best BMR/RMR estimate)Projected BF% if LBM kept 5.9 (this may not be realistic, you may lose or gain some LBM)

Tweaking FB or BMFTested RMR if known - 1800 Calculated Cunningham RMR:

32.36077554Katch BMR: 1,646 based on tested RMRMifflin BMR: 1,640 based on gender, age, weight, height

1723.1818

FB & BMF use a BMR value as foundation to estimating sleeping, non-moving, and slow moving calorie burn.For those devices to use the better estimated Katch BMR based on BF% or tested RMR, height can be changed.As stats change, this will change too.Change the height on the device's site for your profile to:FB stride length will need to be manually entered.

Estimating TDEE3 options, 2 methods, pick 1.

1 - MFP Method

2150220021752100205021252075

Average non-exercise (or partial) TDEE: 2,125

Katch BMR: 1,646BMR multiplier: 1.29

I use a FitBit (FB) or BodyMediaFit (BMF)/BodyBugg, and want to confirm and tweak their site and MFP, for better calorie estimates based on Katch BMR or actual RMR testing. I want to take a deficit % rather than MFP block amount of calories. Fill out the Simple Setup tab first up to the Activity Calculator.

The BMR's used are more than 50 calories different and height adjustment would help

Non-exercise (or partial-exercise) TDEE, eat back exercise calories when done.

Used with exercise the device is not good at estimating calorie burn on; lifting, circuit, spinning, rowing, ect.

Find 7 typical days with normal routine that does NOT include exercise (or only exercise the device is good at estimating calorie burn) and enter the reported TDEE.

Take these 2 values to MFP Tweak tab here in spreadsheet, and enter in correct cells for BMR and Multiplier, then follow instructions there.

In addition to instructions on MFP Tweak tab, set your MFP device sync option to positive and negative. Use that tab to figure out how much exercise to log that the device is not good at estimating, like lifting, circuit, spinning, rowing, ect. Eat whatever the new daily goal is.

In addition to instructions on MFP Tweak tab, set your MFP device sync option to positive and negative. Use that tab to figure out how much exercise to log that the device is not good at estimating, like lifting, circuit, spinning, rowing, ect. Eat whatever the new daily goal is.

The result here is smaller daily adjustments on non-exercise days from device syncing, and eating correctly for execise it is not good at estimating, or all exercise HRM is valid to be used for.

*** You must go to the spreadsheet File - Make a copy, to change the values ****** Or spreadsheet File - Download as Excel, to change the values ***

*** Only change cells in yellow ***Red is for current weight.Blue is based on goal weight.Green is the info to enter in to MFP.

(used in Katch/Cunningham formula as best BMR/RMR estimate)(this may not be realistic, you may lose or gain some LBM)

1,8151723.89072388854

FB & BMF use a BMR value as foundation to estimating sleeping, non-moving, and slow moving calorie burn.For those devices to use the better estimated Katch BMR based on BF% or tested RMR, height can be changed.

73.40 inch

2 - TDEE Deficit Method (adjusting slightly daily)Exercise included TDEE, do not eat back exercise calories.

2450242024702350232025002400

Average exercise included TDEE: 2,416

Katch BMR: 1,646BMR multiplier: 1.47

I use a FitBit (FB) or BodyMediaFit (BMF)/BodyBugg, and want to confirm and tweak their site and MFP, for better calorie estimates based on Katch BMR or actual RMR testing. I want to take a deficit % rather than MFP block amount of calories. Fill out the Simple Setup tab first up to the Activity Calculator.

If you change the height, you'll need updated stats for below after a couple weeks with new setting.

Used with exercise the device is good at estimating calorie burn on; walking, jogging, steps, elliptical maybe, running maybe, group classes maybe.

Find 7 typical days with normal routine that does include exercise the device is good at estimating calorie burn on and enter the reported TDEE.

Take these 2 values to MFP Tweak tab here in spreadsheet, and enter in to the correct cells for BMR and Multiplier, then follow instructions there.

In addition to instructions on MFP Tweak tab, set your MFP device sync option to positive and negative, eat whatever the new daily goal is.

3 - TDEE Deficit Method (set amount daily)Non-exercise TDEE, do not eat back exercise calories.

Hours standing on feet: 68.8

In addition to instructions on MFP Tweak tab, set your MFP device sync option to positive and negative, eat whatever the new daily goal is.

The result here is eating about the same number daily based on what your device is seeing, future monthly check on device TDEE would be useful as stats change.

Used with the Simple Setup Activity Calculator estimating the workout calories to balance out through the week. But using the device for other daily activity.

Find 7 typical days with normal routine that does NOT include exercise and enter the reported TDEE in table above.

Take this value to the Simple Setup tab here in spreadsheet, and enter in to the Activity Calculator - Daily Activities section - service trades line as hours on feet.

Finish filling out your planned exercise and continue with instructions to change your MFP settings. Set your MFP device sync option to no sync.

The result here is eating the same number daily based on non-exercise TDEE and planned exercise. If that changes would be useful to check device TDEE when stats change.

Heart Rate Monitor - calorie estimate improvements & HR zone training

How to improve HRM estimate of calories burned during steady-state aerobic exercise. (which is only time that estimate is valid)HRM stats

0 Gender (m/f) f Metric (kg & cm)metric conversion Age - 30

106.594214 Weight lbs - 235 Do you run or do gym classes naked? This should be weight with clothes.165.1 Height in - 65

Resting HR (RHR) - 60 Take first thing in morning before moving, 3 days avg.HRmax - 188 Enter results from section below.

VO2max - 33.8 Enter results from section below.

VO2max - Simple but more impact - Polar and others may estimate your VO2max for you, and allow you to change the value based on testing.This method is found to be better than submaximal VO2max tests. If you can do a maximal test in next section down that would be more accurate.If you selected a similar activity level during HRM setup, it is using this type of calculation, but this may be more accurate. Study www.ncbi.nlm.nih.gov/pubmed/16168867

Step 1 - Enter all the HRM stats above

Step 2 - Enter PAS from below choices - 3.03Physical Activity Score (PAS). PAS is the number matching the level below.

Level PAS # Description

1 0 Inactive or little activity other than usual daily activities.

2 0.32

3 1.06

4 1.76

5 3.03

Step 3 - Resting Heart Rate from above: 60 (this should be measured first thing after waking up before moving around, average a couple of mornings)

Step 4 - Enter estimated VO2max into HRM, or compare with what is there.39.11 MET value: 9.65

VO2max: 33.8 ml/kg/mCurrent VO2max in HRM - 20

VO2max based on HRmax & RHR: Male only www.springerlink.com/content/u8mq16p20quyujre/

HRmax - Difficult but good impact - most HRM's roughly estimate your HRmax based on 220-age, and hopefully allow you to change the value.For HRM's that don't allow changing the VO2max, and don't ask questions like above, they base VO2max on HRmax stat and other stats.So this stat is very important to know how much effort based on HR the workout was, and how many calories burned.Step 1 - estimate HRmax based on other formula's

192 www.brianmac.co.uk/maxhr.htmStep 2 - estimate HRmax on field test with walking. If you've ever reached a peak HR during workout higher than this, that + 5 is best HRmax

188 http://doctorholmes.wordpress.com/2008/11/17/determine-your-mhr-with-a-1-mile-walking-test/Step 3 - only if exercising for a while and Dr approved, and want to do max test that will also give better estimate of VO2max

www.brianmac.co.uk/balketread.htm

How to improve workouts using HRM and zones

Choose one activity level that best describes your usual pattern of daily/weekly physical activities, including activities related to house and family care, transportation, occupation, exercise and wellness, and leisure or recreational purposes. Use the matching PAS # in Step 2.

Regularly (>5 d/wk) participate in physical activities requiring low levels of exertion that result in slight increases in breathing and heart rate for at least 10 minutes at a time.

Participate in aerobic exercises such as brisk walking, jogging or running, cycling, swimming, or vigorous sports at a comfortable pace or other activities requiring similar levels of exertion for 20 to 60 minutes per week.

Participate in aerobic exercises such as brisk walking, jogging or running at a comfortable pace, or other activities requiring similar levels of exertion for 1 to 3 hours per week.

Participate in aerobic exercises such as brisk walking, jogging or running at a comfortable pace, or other activities requiring similar levels of exertion for over 3 hours per week.

The body can only get stronger with proper rest and nutrition. Using a TDEE deficit method handles part of that. But the body can't improve from exercise if not given adequate rest to use that nutrition. That can be accomplished not only by a total rest day, say after the hardest workouts, but also by having proper balance between really intense workouts, recovery workouts, and what is being stressed in those workouts. Without proper recovery, workouts will reach a plateau and not improve as much as all the hard work being done could improve them. Do you want the most improvement for time and effort spent? All-out each time is not the best method. Resting HR going up, more than normal sickness, plateau or going backwards in performance or strength, all will tell you if body is being stressed badly and going wrong direction.

Step 1 - Get decent HR zones.HRmax from top : 188 RHR from top : 60 HR reserve (HRR) :

Zones based onZones and % of HRR (better) Lower Upper % of HRmax (good)1 - Active Recovery (Fat Burning) - 50-59% 124 136 94 - 1122 - Aerobic - 60-69% 137 149 113 - 1313 - Tempo (Steady State) - 70-79% 150 162 132 - 1494 - Anaerobic - 80-89% 162 174 150 - 1685 - Maximal - 90-100% 175 188 169 - 188

Step 2 - Plan weight lifting/interval days/times with cardio days/times, and cardio day to day workouts.Weight Lifting or HIIT (High Intensity Interval Training) should not be followed or proceeded by a day working out the same muscles intensely.A hard or intense workout should only be followed the next day by a hard/intense workout using different muscles, or rest day, or recovery cardio.Active Recovery Zone cardio is great for day after weight lifting or HIIT, little additional stress on same muscles, but get blood flow to them.Aerobic Zone cardio is great for day before HIIT, as it's not depleting glucose stores you'll need to do the HIIT properly at max intensity.Aerobic Zone cardio is fine for day after bottom of Anaerobic Zone training.Tempo Zone cardio is fine for race day, but not slow enough for recovery and uses mainly carbs, and not intense enough for improvement, avoid.Intervals using Anaerobic Zone for 1-3 minutes should use Aerobic Zone as recovery for same amount of time before repeat.Intervals using Maximal Zone for 15-60 seconds should use Active Recovery Zone for 3-4x as long.Cardio using bottom of Anaerobic Zone uses mostly carbs, can be 20-60 min, with day before or after doing Aerobic Zone cardio.Workout in fasted state should only be low Aerobic or Active Recovery Zone cardio or weight lifting, so remaining carbs aren't burned through.

Day Workout type (lifting, HIIT, cardio) & intensitySun gym class lower focusMon lifting upper, recovery cardio walkTue recovery cardio walkWed lifting lower, recovery cardio walkThu gym class upper focusFri rest daySat DVD Zumba

Step 3 - Enhance cardio for performance and endurance, by using HR zones based on your Lactate Threshold found through self test.www.endurancefactor.com/Articles/Lacatethreshold.html

HRmax from top : 188 RHR from top : 60 LT estimated :

Zones and % of LT (best) Lower Upper Info on zones and use.1 - Active Recovery (< 80%) 114 130 stimulates circulation which speeds up healing of tissues that have been damaged2 - Aerobic Threshold (80-89%) 130 146 should be most of training range for endurance over 4 min events, trains fat burning system3 - Tempo (90-93%) 147 152 avoid, uses more carbs than lower zones, but doesn't provide enough training as upper zones will4 - Lactate Threshold (94-99%) 153 162 train lactic acid usage and producing less of it, 20-60 min steady pace lower end, 12-30 min higher end5a - Super-threshold (100-102%) 163 167 trains anaerobic carb burning system, helps muscle tolerate lactic acid build up5b - Aerobic Capacity (103-105%) 168 172 intervals 1-3 min followed by zone 1 1-3 min, or 3-7 min followed by same in zone 2, requires recovery5c - Anaerobic Capacity (>105%) 173 188 sprint intervals of 15-30 sec followed by zone 1 3x as long 45-90 sec, requires good recovery

Your personal calorie burn chart using VO2max, HRmax, and HR, based on Polar funded study formula - www.braydenwm.com/calburn.htmEnter your HRM stats at the very top, using best results of the VO2max and HRmax sections further down.

The body can only get stronger with proper rest and nutrition. Using a TDEE deficit method handles part of that. But the body can't improve from exercise if not given adequate rest to use that nutrition. That can be accomplished not only by a total rest day, say after the hardest workouts, but also by having proper balance between really intense workouts, recovery workouts, and what is being stressed in those workouts. Without proper recovery, workouts will reach a plateau and not improve as much as all the hard work being done could improve them. Do you want the most improvement for time and effort spent? All-out each time is not the best method. Resting HR going up, more than normal sickness, plateau or going backwards in performance or strength, all will tell you if body is being stressed badly and going wrong direction.

Basic idea is to run or ride (easiest to nail the resistance on treadmill/spin bike) for 20 min at LT, after 10 min warmup. Any higher HR and ability to continue at it fails, any lower HR and you feel like you could have done more. Do two tests separated by 15 min very easy cardio, following a rest day. Use section on HRmax to estimate that value first and enter at top. Use the LT estimated level as starting point for your test, move higher or lower as you feel you can. LT can improve with training.

avgHR bpm Minutes of exercise Calories for time avgHR bpm Minutes of exercise90 60 196.27 140 4595 60 228.52 145 45

100 60 260.76 150 45105 60 293.00 155 30110 60 325.25 160 30115 60 357.49 165 30120 60 389.74 170 15125 60 421.98 175 15130 60 454.22 180 15135 60 486.47 185 5

Run / Walk Intervals weight based135 Goal weight Up to 30 min Over 30 up to 60 min

Weight range Run time Walk time Run timeand up 190 30 sec 4:30 min x

190 185 1 min 4 min 30 sec185 180 1 min 2 min 1 min180 175 1 min 1 min 1 min175 170 2 min 1 min 1 min170 165 4 min 1 min 2 min165 160 7 min 1 min 4 min160 155 9 min 1 min 7 min155 150 11 min 1 min 9 min150 145 14 min 1 min 11 min145 140 full time x 14 min140 135 full time x full time

If starting and already on lower levels for weight, spend 1-2 wks on each upper level before moving to your weight line.Several Timex Ironman watches have interval adjustments that work great for this. Set second interval to repeat so many times.

*** Only change values in yellow cells *** rev. 6/24/13

How to improve HRM estimate of calories burned during steady-state aerobic exercise. (which is only time that estimate is valid)

Do you run or do gym classes naked? This should be weight with clothes.

Take first thing in morning before moving, 3 days avg. Tested VO2max - 20.5Weight at test time (kg) - 120

Current weight VO2max - 23.1

VO2max - Simple but more impact - Polar and others may estimate your VO2max for you, and allow you to change the value based on testing.This method is found to be better than submaximal VO2max tests. If you can do a maximal test in next section down that would be more accurate.If you selected a similar activity level during HRM setup, it is using this type of calculation, but this may be more accurate. Study www.ncbi.nlm.nih.gov/pubmed/16168867

Physical Activity Score (PAS). PAS is the number matching the level below.

Inactive or little activity other than usual daily activities.

(this should be measured first thing after waking up before moving around, average a couple of mornings)

What difference could that make for reported calories burned?Polar funded study basis - www.braydenwm.com/calburn.htm

575 Enter avg HR - 150500 Enter time in mins - 60

www.springerlink.com/content/u8mq16p20quyujre/

HRmax - Difficult but good impact - most HRM's roughly estimate your HRmax based on 220-age, and hopefully allow you to change the value.For HRM's that don't allow changing the VO2max, and don't ask questions like above, they base VO2max on HRmax stat and other stats.So this stat is very important to know how much effort based on HR the workout was, and how many calories burned.

Step 2 - estimate HRmax on field test with walking. If you've ever reached a peak HR during workout higher than this, that + 5 is best HRmaxhttp://doctorholmes.wordpress.com/2008/11/17/determine-your-mhr-with-a-1-mile-walking-test/

Step 3 - only if exercising for a while and Dr approved, and want to do max test that will also give better estimate of VO2maxor www.brianmac.co.uk/treadmill.htm

Choose one activity level that best describes your usual pattern of daily/weekly physical activities, including activities related to house and family care, transportation, occupation, exercise and wellness, and leisure or recreational purposes. Use the matching PAS # in Step 2.

Regularly (>5 d/wk) participate in physical activities requiring low levels of exertion that result in slight increases in breathing and heart rate for at least 10 minutes at a time.

Participate in aerobic exercises such as brisk walking, jogging or running, cycling, swimming, or vigorous sports at a comfortable pace or other activities requiring similar levels of exertion for 20 to 60 minutes per week.

Participate in aerobic exercises such as brisk walking, jogging or running at a comfortable pace, or other activities requiring similar levels of exertion for 1 to 3 hours per week.

Participate in aerobic exercises such as brisk walking, jogging or running at a comfortable pace, or other activities requiring similar levels of exertion for over 3 hours per week.

The body can only get stronger with proper rest and nutrition. Using a TDEE deficit method handles part of that. But the body can't improve from exercise if not given adequate rest to use that nutrition. That can be accomplished not only by a total rest day, say after the hardest workouts, but also by having proper balance between really intense workouts, recovery workouts, and what is being stressed in those workouts. Without proper recovery, workouts will reach a plateau and not improve as much as all the hard work being done could improve them. Do you want the most improvement for time and effort spent? All-out each time is not the best method. Resting HR going up, more than normal sickness, plateau or going backwards in performance or strength, all will tell you if body is being stressed badly and going wrong direction.

www.calculatenow.biz/sport/heart.php?128

Energy source of calories burned in HRmax zonesAvg % of Fat Avg % of Carbs www.brianmac.co.uk/esource.htm

(rough estimate)'> 55 '< 45

'55 - 28 '45 - 72'27 - 8 '73 - 92'7 - 0 '93 - 100

www.endurancefactor.com/Articles/article-heartintro.htmlWeight Lifting or HIIT (High Intensity Interval Training) should not be followed or proceeded by a day working out the same muscles intensely.A hard or intense workout should only be followed the next day by a hard/intense workout using different muscles, or rest day, or recovery cardio.Active Recovery Zone cardio is great for day after weight lifting or HIIT, little additional stress on same muscles, but get blood flow to them.Aerobic Zone cardio is great for day before HIIT, as it's not depleting glucose stores you'll need to do the HIIT properly at max intensity.Aerobic Zone cardio is fine for day after bottom of Anaerobic Zone training.Tempo Zone cardio is fine for race day, but not slow enough for recovery and uses mainly carbs, and not intense enough for improvement, avoid.Intervals using Anaerobic Zone for 1-3 minutes should use Aerobic Zone as recovery for same amount of time before repeat.Intervals using Maximal Zone for 15-60 seconds should use Active Recovery Zone for 3-4x as long.Cardio using bottom of Anaerobic Zone uses mostly carbs, can be 20-60 min, with day before or after doing Aerobic Zone cardio.Workout in fasted state should only be low Aerobic or Active Recovery Zone cardio or weight lifting, so remaining carbs aren't burned through.

Step 3 - Enhance cardio for performance and endurance, by using HR zones based on your Lactate Threshold found through self test.

169 LT Tested - 163

www.endurancefactor.com/Articles/article-heartintro.htmlstimulates circulation which speeds up healing of tissues that have been damagedshould be most of training range for endurance over 4 min events, trains fat burning systemavoid, uses more carbs than lower zones, but doesn't provide enough training as upper zones willtrain lactic acid usage and producing less of it, 20-60 min steady pace lower end, 12-30 min higher endtrains anaerobic carb burning system, helps muscle tolerate lactic acid build upintervals 1-3 min followed by zone 1 1-3 min, or 3-7 min followed by same in zone 2, requires recoverysprint intervals of 15-30 sec followed by zone 1 3x as long 45-90 sec, requires good recovery

Your personal calorie burn chart using VO2max, HRmax, and HR, based on Polar funded study formula - www.braydenwm.com/calburn.htmEnter your HRM stats at the very top, using best results of the VO2max and HRmax sections further down. 32

The body can only get stronger with proper rest and nutrition. Using a TDEE deficit method handles part of that. But the body can't improve from exercise if not given adequate rest to use that nutrition. That can be accomplished not only by a total rest day, say after the hardest workouts, but also by having proper balance between really intense workouts, recovery workouts, and what is being stressed in those workouts. Without proper recovery, workouts will reach a plateau and not improve as much as all the hard work being done could improve them. Do you want the most improvement for time and effort spent? All-out each time is not the best method. Resting HR going up, more than normal sickness, plateau or going backwards in performance or strength, all will tell you if body is being stressed badly and going wrong direction.

If 500 calorie workout in Aerobic zone was done, roughly 200 cal's was carb's burned (500 x 0.4). If in Anaerobic, roughly 425 cal's of carb's (500 x 0.85). You can translate HRmax zones to better HRR zones.

Basic idea is to run or ride (easiest to nail the resistance on treadmill/spin bike) for 20 min at LT, after 10 min warmup. Any higher HR and ability to continue at it fails, any lower HR and you feel like you could have done more. Do two tests separated by 15 min very easy cardio, following a rest day. Use section on HRmax to estimate that value first and enter at top. Use the LT estimated level as starting point for your test, move higher or lower as you feel you can. LT can improve with training.

I see studies or workouts that reference % VO2max, What is my HR at those values?

Calories for time www.pponline.co.uk/encyc/0186.htm389.03 HRmax from top: 188413.22 Formula only valid for 40-85% VO2max.437.40307.72 % VO2max HR bpm323.84 40 119339.97 55 137178.04 60 143186.11 65 149194.17 75 16167.41 85 173

Over 30 up to 60 min Over 60 minWalk time Run time Walk time

x x x4:30 min x x

4 min 30 sec 4:30 min2 min 1 min 4 min1 min 1 min 2 min1 min 1 min 1 min1 min 2 min 1 min1 min 4 min 1 min1 min 7 min 1 min1 min 9 min 1 min1 min 11 min 1 min

x 14 min 1 minfull time x

I see studies or workouts that reference % VO2max, What is my HR at those values?

Eating for Future Yourev 12/7/12

*** Only change values in yellow cells ***

http://www.myfitnesspal.com/topics/show/477666-eating-for-future-you-method

Your Information *** You must go to the spreadsheet File - Make a copy, to change the values ***

(sample data in yellow, replace with your own) Need suggested goal weight?

Gender (M/F) f www.cordianet.com/calculator.htmAge 24 kg lb

Current Weight lbs 192.6 kg convert 91.00 200.6Height inches 66 cm in

Goal Weight lbs 140 cm convert 164.0 64.6Body Fat % (optional) 31.6 www.gymgoal.com/dtool_fat.html (recalc every 5 lbs lost)

Current LBM lbs 131.7 (used in Katch calc as best BMR estimate)

Goal Body Fat % 22.7 www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

Goal LBM lbs 108.2 (this may not be realistic, you may lose or gain some LBM)

BMR CalculationsAccurate for goal weight Best for current weightMifflin Katch-McArdle Katch-McArdle

Current BMR 1661Goal BMR 1402 1430

Daily Activity Calculator basis: www.exrx.net/Calculators/CalRequire.htmltips for usage:Underestimating time and level should not be done, because the calculator already does underestimate calories burned.If a workout averages 1 to 1.5 hrs, 2 or 3 days a week, on regular basis, then enter 1.25 hrs and 2.5 days.Include anything regular as short as 15 min, ie walk at work, to/from car, ect as 0.25 hrs, and as many days as it applies.If one week pilates as Light and next week circuit training as Heavy, use 0.5 days with time in both levels.If a long 2 hr training run comes ever other week, use 0.5 days, or if once a month, 0.25 days.A workout that is semi-regular but missed sometimes, enter half the time.

Hrs / day Days / wk Hrs / wk Daily avg Total Level BMR xResting - sleeping 7 7 49 7.00 10.00 1Weekday TV, reading 3 5 15 2.14Weekend sleep, TV, read 3 2 6 0.86

Heavy - workout 1 0.5 5 2.5 0.36 0.57 7workout 2 2 0.5 1 0.14workout 3 1 0.5 0.5 0.07

Moderate - walking 1 2 2 0.29 0.29 5weight lifting 0 0 0 0.00workout 0 0.00

Light - walking 0.25 5 1.25 0.18 0.82 2.5workout 1 0.5 0.5 0.07cleaning, shopping 2 2 4 0.57

Very Light automatically calculated total -> -> -> 12.32 1.5receives balance of time

I don't know my exercise calories and/or don't want to eat them back on just one day. I want to feed my workouts for body improvement. I want to keep my metabolism running as high as possible by eating above BMR. I want to maximize my deficit for fat loss. I want a single number to eat to. I want to eat like I will at goal weight.

Goal WeightMifflin Katch Current Weight - Katch

BMR Calories 1402 1430 1661Activity Calories 699 713 828Total Calories (TDEE) 2101 2143 2489

MFP Settings to ChangeHome - Settings - Update diet/fitness profile This activity selection is to try to clue MFP into your potential weight loss,

Current and Goal weight and stats should be correct. but their max may not go as high as it should in order to show correct deficit.

Normal daily activities, select - ActivePlan on exercising - enter goals.What is your goal - Maintain my current weight

Home - Goals - Change Goals - Custom - ContinueNet Calories Consumed 2150 (rounded to simplify) Do NOT eat back exercise calories now when you log workouts. You can log

Calories Burned / Week 0 1 calorie to still track your time and activity, or just remember your number.

Weekly Spot Check and Confirmation Add or Miss a Temporary WorkoutIf I add or miss a workout in a week compared to Activity Calculator above,

Starting Week date 6/4/12 how much should I eat extra or skip that day or week?Starting Weight 230Starting BMR 1911 Type Minutes

Food Exercise Net Heavy 60Monday, June 04 2100 700 1400 Moderate 90

Tuesday, June 05 2000 350 1650For Weekly and Daily Spot Check and Confirmation,

Wednesday, June 06 2100 700 1400 enter the food calories you did eat, and thespecific Heavy & Moderate workout exercise calories

Thursday, June 07 2000 350 1650 based on HRM or other decent estimate.www.primusweb.com/fitnesspartner/calculat.htm

Friday, June 08 2100 700 1400 www.am-i-fat.com/calorie_calculator.html

Saturday, June 09 2000 350 1650Daily Spot Check and Confirmation

Sunday, June 10 2025 2025Daily Goal Calories

Weekly totals 14325 3150 11175 Exercise caloriesNet actual

Daily average 2046 450 1596 BMR current weightDaily Goal Calories 2150 Net above BMR

Ending Weight 228Ending BMR 1898 Daily average Net minus current BMR equals Net above BMR

Net above BMR avg -302 should be positive *** If you log workouts and calories do not eat calories back, or log 1 calorie ***

Expected Weight LossBecause the Activity calculator above underestimates calorie burn for all activity except sleep, this calculation will be under-estimated.All your deficit for loss is coming from your non-exercise daily activity, the Light and Very Light levels above. Any increase to those is a safe bigger deficit.As long as the Net above BMR above is slightly on the positive side, then you'll be safely losing the max you can without lowering your metabolism and that free bu

TDEE currently 2489TDEE future being eaten 2150Current deficit 339Weekly weight loss lbs 0.68 (activity x 7 / 3500)

http://www.myfitnesspal.com/topics/show/477666-eating-for-future-you-method

*** You must go to the spreadsheet File - Make a copy, to change the values ***

*** Only change cells in yellow ***

Red is for comparison only for current weight.

Blue is your goal figures based on future you.

Green is the info to enter in to MFP.

Acceptable for current weight ComparisonMifflin Harris-Benedict

1640 (what MFP uses) 16881460

Only need to recalc if weekly routine changes in major way.

Underestimating time and level should not be done, because the calculator already does underestimate calories burned.If a workout averages 1 to 1.5 hrs, 2 or 3 days a week, on regular basis, then enter 1.25 hrs and 2.5 days.Include anything regular as short as 15 min, ie walk at work, to/from car, ect as 0.25 hrs, and as many days as it applies.If one week pilates as Light and next week circuit training as Heavy, use 0.5 days with time in both levels.If a long 2 hr training run comes ever other week, use 0.5 days, or if once a month, 0.25 days.A workout that is semi-regular but missed sometimes, enter half the time.

Not much movement - sleeping, chair/couch/bed reading, TV, movies

I don't know my exercise calories and/or don't want to eat them back on just one day. I want to feed my workouts for body improvement. I want to keep my metabolism running as high as possible by eating above BMR. I want to maximize my deficit for fat loss. I want a single number to eat to. I want to eat like I will at goal weight.

Cardio, gym classes & DVD workouts, cardio focus circuit training, walking with load uphill, basketball, climbing, football, soccer, cycling >8mph

Walking 3.5 to 4 mph on level surface, weight training including rest between sets, circuit training focus on weights, carrying a load, cycling < 8mph, skiing, tennis, dancing

Walking on a level surface 2.5 to 3 mph, stretching focus yoga, garage work, electrical/carpentry/restaurant trades, house cleaning, yard work, child care, golf, sailing

Seated and standing activities - gaming, painting, driving, laboratory, typing, sewing, ironing, cooking, playing musical instrument

Current Weight - Mifflin Goal Weight - Harris1640 1460

818 7282458 2188

This activity selection is to try to clue MFP into your potential weight loss,

but their max may not go as high as it should in order to show correct deficit.

1.50 BMR multiplier for activity level selection

Do NOT eat back exercise calories now when you log workouts. You can log

1 calorie to still track your time and activity, or just remember your number.

Add or Miss a Temporary WorkoutIf I add or miss a workout in a week compared to Activity Calculator above,how much should I eat extra or skip that day or week?

Calories328313

For Weekly and Daily Spot Check and Confirmation,enter the food calories you did eat, and thespecific Heavy & Moderate workout exercise caloriesbased on HRM or other decent estimate.www.primusweb.com/fitnesspartner/calculat.htm

www.am-i-fat.com/calorie_calculator.html

Daily Spot Check and Confirmation

2150700

14501661-211

Daily average Net minus current BMR equals Net above BMR

*** If you log workouts and calories do not eat calories back, or log 1 calorie ***

Because the Activity calculator above underestimates calorie burn for all activity except sleep, this calculation will be under-estimated.All your deficit for loss is coming from your non-exercise daily activity, the Light and Very Light levels above. Any increase to those is a safe bigger deficit.As long as the Net above BMR above is slightly on the positive side, then you'll be safely losing the max you can without lowering your metabolism and that free bu

Garmin HRM with Firstbeat Technology VO2max tweaking (Forerunners 910XT & 310XT & 610 & 410 & 210 & 110, 405CX, Edges 800 & 500)

VO2max - Firstbeat estimates your VO2max for you, based on BMI and hours of exercise weekly.

If you know your VO2max or estimated it better, there is no where to change it. But you can tweak your height to make it use your known value.

Firstbeat tweaks the following study www.ncbi.nlm.nih.gov/pubmed/2287267

Step 1 - Enter all the stats that are in the HRM -

0 Gender (m/f) - f

Age - 30 Metric (kg & cm)

104.328 Weight lbs - 230

165.1 Height in - 65

Step 2 - Enter PAR whole number - 6

Physical Activity Rating (PAR). PAR is whole number from 0 to 10.

Workout Frequency Time per week PAR

no exercise 0

Once every two weeksLess than 15 min 1

15 to 30 min 2

Once a week About 30 min 3

2 to 3 times per week

About 45 min 4

45 to 60 min 5

1 to 3 hours 6

3 to 5 times per week 3 to 7 hours 7

Almost daily 7 to 11 hours 8

Daily11 to 15 hours 9

More than 15 hours 10

Step 3 - Enter your tested or better estimated VO2max - 34.3

38.27 Firstbeat estimated VO2max : 27.6

Step 4 - To make Firstbeat use your VO2max stat, change the height in the Garmin to -

basis for change - https://forums.garmin.com/printthread.php?t=17774&pp=10&page=2

Select the PAR that best describes the frequency and number of hours the Garmin has logged each week for last several weeks (hours more important than frequency if a couple long days add up):

*** Usage suggestion - perhaps you swim 2 hrs a week, or some other activity the Garmin does not log because you don't wear it. It will be low on the hours in the above table. So your better estimated VO2max may just mean using a PAR value that reflects your actual total weekly activity. See what that Firstbeat estimated VO2max is and enter that in the better estimated cell. And then change the PAR value to what

(Forerunners 910XT & 310XT & 610 & 410 & 210 & 110, 405CX, Edges 800 & 500) rev. 9/12/12

VO2max - Firstbeat estimates your VO2max for you, based on BMI and hours of exercise weekly.

If you know your VO2max or estimated it better, there is no where to change it. But you can tweak your height to make it use your known value.

What difference could that make for reported calories burned?

575 Enter avg HR - 150

538 Enter time mins - 60

Polar funded study basis - www.braydenwm.com/calburn.htm

74 in

188 cm

Select the PAR that best describes the frequency and number of hours the Garmin has logged each week for last several weeks (hours more important than frequency if a couple long days add up):