After observing so many desiring to increase their calories to get out of a stall, but the confusion over different BMR values found, different TDEE calculators doing things different ways, desires to still eat back exercise calories and basically use MFP but tweak it, I wanted a spreadsheet with everything in one place.
I could never find a site that really had everything in one place, though some came close. If I could do web page coding, I could have done it there. But I think there is something to be said for a spreadsheet you can download as Excel or into your own Google account, and keep your figures for future reference and changes, which a web page can't give you.
So this Spreadsheet is hopefully self-explanatory if you have seen any of the discussions regarding TDEE and deficits, and BMR, ect. It is not totally meant as educational, which you can get elsewhere.
So it does appear busy, because I think it's interesting to see all the figures at once and compare methods, so you can see that sometimes, concern over minor values really doesn't change things much in the end. Just read carefully to see what is going on, and don't accidently wipe out non-yellow cells.
Each tab has an explanation at top as to why you may want to use that method, or what that tab does for you.
The BMR/TDEE Deficit tab.
Your stats to log, including now the bodyfat% calc's on other sites. So you can save your stats and see them change.
The 3 different calcs for BMR. And then 3 different ways of trying to nail your real TDEE figure (pick one).
Then several deficit methods that I've seen referenced in studies or is popular, and when you might use that deficit method. Pick one or a middle value of extremes perhaps. And how to change the MFP settings.
The Macros tab deals with some of the common advice on how much protein, fat, and carbs to eat if not straight % method, which is what MFP uses. So now a means to get your amounts, and convert to a %, and what to change in MFP to meet your eating goals. Also included some Zone diet calcs I had from years ago using this method during endurance training.
The HRM tab has some changes to the HRM you could do for better calorie burn estimates: mainly VO2max estimate, HRmax estimate methods.
Getting your HR training zones for better training, including a section on getting your Lactate Threshold figured out for performance training HR zones. Perhaps the weight is coming off and now you want to train smart for an event.
Also is a table of calorie burn for different HR's based on a Polar funded study, so it's like having a Polar, but perhaps even better if yours does not allow entering the VO2max stat. And if you see advice on working out at a % of VO2max, table for that too.
The MFP Tweak tab, is merely to get the Daily goal figure above whatever number you want to use as bare minimum. Then you eat back HRM based exercise calories. For when your workouts are too iffy to include in daily TDEE value based on weekly average.
The Eating For Future You was the start of the spreadsheet, and is specific method that is perhaps more work to nail daily activity, but perhaps better potential if honest.
The Garmin tab is for those using that HRM with Firstbeat algorithms. It has no ability to input known or better estimated VO2max stat, so a way to tweak the settings to force it to use it anyway.
I'm hopefully done tweaking, as I got suggestions from my friends list and the first and second version have been out for awhile, but let me know if something lacking or wrong. Which means check back for updates compared to your saved version. The date is there on each tab, depending on what you use.
The sheet explains the fact you can copy it to your own Google account, or download it as Excel, and most the formatting looks correct, the math is the same.