Weight Loss Calculator MFP - Public
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Simple SetupPurpose is to find an eating goal to retain muscle mass during a diet. 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 on the supporting studies and see the math yourself and tweak some values, you can go to the TDEE Deficit tab.copyright of format by heybales on mfp.com
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ver. 1/5/14
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*** To change the values, you must go to the spreadsheet File - Make a copy ***
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*** Or spreadsheet File - Download as Excel, to change the values ***www.zamzar.com/convert/xlsx-to-xls/ Green is to set up in MyFitnessPal (MFP).
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*** Only change values in yellow cells ***Red is results based on current weight.Blue is results based on goal weight.
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Your Information
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(sample data in yellow, delete before entering your own stats)You can track these stats on the Progress tab before you update them with new stats.
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Use US or Metric, not both, delete the unneeded stats
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metric
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fGender (m/f)f
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31.39US lb and inBirth Date M/D/Y9/1/198431 yrs oldMetric kg and cm
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106.5942235<------ Current Weight (CW) ------>Only valid weigh-in and measurement day - morning after rest day eating normal sodium levels, not sore from last workout.
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165.100065 <----------- Height ----------->
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Estimated body fat% calculatorOptional also
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(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)Jackson Pollock 7-Site Skin Fold Caliper Method (pics & instructions)
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www.free-online-calculator-use.com/skin-fold-test.html
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inchcmavg 2 or 3 measurements in mm
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6.56.5wrist of dominate hand - minimum girthchest/pectoral34
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1313forearm palm up open hand - maximum girthabdominal55
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19.519.5neck looking level - minimum girththigh40
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44.2544.25waist - minimum girthtriceps26
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4848abdomen at navelsubscapular29
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51.7551.75hips feet together - maximum girthsuprailiac53
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3232one thigh feet 2" apart - maximum girthmidaxillary39
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1616one calf - maximum girth
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body fat %42.05
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FALSEBody composition scale or handheld51.94U.S. Navy Circumference Method276FALSE
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FALSE45.25Covert Bailey "Fit or Fat" book Method
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43.245.61Avgerage body fat % of the two to four methods
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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
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Current Body Fat % (optional)43.99(use your own measured stat like BodPod or average from above calculator)
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59.7034131.6Current Lean Body Mass (LBM)
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46.8908103.4Current Fat Mass (FM)
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Tested RMR value (optional)(Delete if none. Not estimated from BF% test like BodPod, but true RMR test.)
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1,813
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height in inchesNeed suggested goal weight?
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65.00000208(requires height & wrist size above)
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largelbFrame size suggestion is largekg
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113small frame
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125medium frame
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138large frame
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61.2350135<----- Final Goal Weight (GW) ----->
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1,813Cunningham
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1,660KatchActivity Calculator
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1,780Mifflin
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1,660Sedentary is base activity that is built on, which already includes weekly - 45 hr work sitting, 56 hr sleeping, 60 hr sitting/standing, 7 hr slow walking
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1,997Daily activity during a 45 hour work week that is more than just a desk-job/commute sitting
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189How many hours a week of work or activity are you standing on your feet or moving somewhat like service trades or with kids?35you can put notes
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153How many hours a week of work or activity are you physical with lifting or moving a lot like labor trades?5here as reminder
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Exercise or consistent daily activity that applies
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23How 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?45yoga class
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0How many minutes a week of medium cardio exercise are you walking flat from 3 mph up to 4 mph or other equal activity?
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478How many minutes a week of high cardio exercise are you more intense than walking 4 mph like circuit or gym or DVD classes?1803 Zumba classes
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135How many minutes a week of weight lifting (not circuit training) including set rests but not warmup/cooldown cardio are you doing?1203x40 min sessions
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2,975Does this many hours a week of exercise sound correct?5.75If not, confirm the minutes above.
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1.79(if your workout time is too variable week to week, fill in whatever is constant, and go to the MFP Tweak tab now)
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% deficit methodYour Results
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2,380Basal Metabolic Rate (BMR)1,660 from Katch-McArdle formula based on weight and body fat 43.99%
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2% weight loss methodTotal Daily Energy Expenditure (TDEE)2,975 based on your weekly activity averaged to a daily level with a BMR activity factor of 1.79
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1,000
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1,975Total Daily Eating Goal (TDEG)1,975 33.6% deficit is based on 100 lbs left to lose and max available to deficit
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0.7% deficit methodAverage Daily Deficit Calories1,000 2 lbs expected weekly fat loss (not always weight loss)
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823
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2,152If 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.
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Alternate use - Eating For Future You
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deficit range & cardio/lifting %If the TDEG currently is within 100 cal of 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 smaller deficit, only need to change if your activity changes.
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228
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0.6When 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.
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2,289
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The TDEG 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. Eat back unplanned exercise totally.Fill in all stats above as normal.
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Current TDEE -->2,975
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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.
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This resulting Future TDEG is for goal weight TDEE with a 5% deficit, but not lower than current BMR.
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Future You BMRAbove TDEG is based on ratio of high cardio to lifting you plan on doing and amount to lose. All high 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.
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1326.29847
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It is beneficial to take a diet break every 6-8 weeks and eat at TDEE for a week, same workout routine.Future TDEG -->2,258
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Changes to make in MFP settingsDeficit calories is really the Current TDEE minus Future TDEG.
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1.67Change MFP - Settings - Update diet/fitness profile
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Set Activity Level to Active and Weight Loss goal to MaintainAvg Daily Deficit -->716
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Protein / Fat %Change MFP - Goals - Change Goals - Custom - Continue24.1% deficit for 1.4 lbs weekly fat loss
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25Set Net Calories Consumed to 1975, change Calories Burned goal to 0 if not logging them
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Simple Setup
Progress
MFP Tweak
FitBit_BodyMedia
Macros
TDEE Deficit
HRM
Future You
Garmin
Activity Calc stats