Simple Setup

ver. 6/6/13
metric
f Gender (M/F) f
24.00 US lb and in Age 24.
87.3619 192.6
167.6400 66.
inch
6.5 6.5
11 11.
14 14.
38 38.
36 36.
48 48.
28 28.
15.5 15.5
FALSE 47.00
FALSE 32.90
39.95
31.6
59.7555 131.7
27.6064 60.9
height in inches
66.00000211
large lb
117 small frame
130 medium frame
Current Lean Body Mass (LBM)
Current Fat Mass (FM)
Need suggested goal weight?
(requires height & wrist size above)
frame size suggestion is large
Covert Bailey "Fit or Fat" book Method
Avgerage body fat % of the two or three methods
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
Current Body Fat % (optional) (use your own measured stat or estimate from above calculator)
abdomen at navel - maximum girth
hips feet together - maximum girth
one thigh feet 2" apart - maximum girth
one calf - maximum girth
U.S. Navy Circumference Method
wrist of dominate hand - minimum girth
forearm palm up - maximum girth
neck looking level - minimum girth
waist - minimum girth
<------ Current Weight (CW) ------>
<----------- Height ----------->
Estimated body fat% calculator
(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)
*** 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
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.
*** 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/
143 large frame
63.5029 140.
1,661 Katch
1,640 Mifflin
1,661
2,076
0
0
76
55
150
0
2,356 5.67
1.42
% deficit method
20
1,885 1,661
2% weight loss method 2,356
526
1,830 1,830
0.7% deficit method 526
674
1,682
deficit range & cardio/lifting %
203
1
1,885
Future You BMR
1401.77936
Protein / Fat %
30
25 Change MFP - Goals - Change Goals - Custom - Continue
Set Net Calories Consumed to 1830, change Calories Burned goal to 0 if not logging them
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.
Changes to make in MFP settings
Change MFP - Settings - Update diet/fitness profile
Set Activity Level to Active and Weight Loss goal to Maintain
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.
Total Daily Eating Goal (TDEG) 22.3% deficit is based on 53 lbs left to lose and max available to deficit
Average Daily Deficit Calories 1.1 lbs expected weekly fat loss (not always weight loss)
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.
Your Results
Basal Metabolic Rate (BMR) from Katch-McArdle formula based on weight and body fat 31.6%
Total Daily Energy Expenditure (TDEE) based on your weekly activity averaged to a daily level with a BMR multiplier of 1.42
How many minutes a week of weight lifting (not circuit training) including set rests but not warmup/cooldown cardio are you doing?
Does this many hours a week of exercise sound correct?
(if your workout time is too variable week to week, fill in whatever
is constant, and go to the MFP Tweak tab now)
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
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?
How many minutes a week of medium cardio exercise are you walking flat from 3 mph up to 4 mph or other equal activity?
How many minutes a week of high cardio exercise are you more intense than walking 4 mph like circuit or gym or DVD classes?
<----- Final Goal Weight (GW) ----->
Activity Calculator
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?
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.
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.
Ignore the math on above MFP Goal page for weight loss, since MFP is not aware that you have exercise already included.
Metric kg and cm
Optional also
cm
chest/pectoral
abdominal
thigh
triceps
subscapular
suprailiac
midaxillary
body fat %
0 TRUE
kg
Covert Bailey "Fit or Fat" book Method
Avgerage body fat % of the two or three methods
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
(use your own measured stat or estimate from above calculator)
U.S. Navy Circumference Method
avg 2 or 3 measurements in mm
Jackson Pollock 7-Site Skin Fold Caliper
Method (pics & instructions)
www.free-online-calculator-use.com/skin-fold-test.html
Blue is results based on goal weight.
You can track these stats on the Progress tab before
you update them with new stats.
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.
copyright of format
by heybales on
mfp.com
www.zamzar.com/convert/xlsx-to-xls/ Green is to set up in MyFitnessPal (MFP).
0
0
180
80
80
0
Current TDEE --> 2,356
Future TDEG --> 1,380
Avg Daily Deficit --> 976
Change MFP - Goals - Change Goals - Custom - Continue
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
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.
Changes to make in MFP settings
Deficit calories is really the Current TDEE
minus Future TDEG.
Set Activity Level to Active and Weight Loss goal to Maintain
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.
Fill in all stats above as normal.
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)
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.
Alternate use - Eating For Future You
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
How many minutes a week of weight lifting (not circuit training) including set rests but not warmup/cooldown cardio are you doing?
If not, confirm the minutes above.
How many hours a week of work or activity are you physical with lifting or moving a lot like labor trades?
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?
How many minutes a week of medium cardio exercise are you walking flat from 3 mph up to 4 mph or other equal activity?
How many minutes a week of high cardio exercise are you more intense than walking 4 mph like circuit or gym or DVD classes?
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?
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.
Set Carbohydrates to 45%, Protein to 30%, Fat to 25%
Please keep updating stats for accurate
math on deficit, and if Future TDEG
matches BMR now, both will lower too.
Use same macro goals.
Macros are based on common recommendations for your LBM or GW, you can tweak your macros more on the Macros tab.
Ignore the math on above MFP Goal page for weight loss, since MFP is not aware that you have exercise already included.
Progress
ver. 4/9/13
Age Weight Height Avg BF% Navy % Covert % 7-site % LBM FM BMR TDEE TDEG
24 192.6 66.0 31.60 47.00 32.90 131.7 60.9 1,661 2,356 1,830
Date of stats Weight Height Avg BF% Navy % Covert % 7-site % LBM FM BMR TDEE TDEG
7/5/2013 192.6 66. 31.6 47. 32.9 131.7 60.9 1,661. 2,356. 1,830.
Current stats from Simple Setup tab
Log stats from above
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 stats
Avg eaten daily wrist forearm neck waist abdomen hips thigh calf other other
6.5 11 14 38 36 48 28 15.5
Avg eaten daily wrist forearm neck waist abdomen hips thigh calf other other
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
Start date Gross calories
7/5/2013 1236
7/6/2013 2000
7/7/2013 1311
7/8/2013
7/9/2013
7/10/2013
7/11/2013
7/12/2013
7/13/2013
7/14/2013
7/15/2013
7/16/2013
7/17/2013
7/18/2013
7/19/2013
7/20/2013
7/21/2013
7/22/2013
7/23/2013
7/24/2013
7/25/2013
7/26/2013
7/27/2013
7/28/2013
7/29/2013
7/30/2013
7/31/2013
8/1/2013
8/2/2013
8/3/2013
8/4/2013
Avg eaten daily 1,516
Avg eaten daily calc
enter in total calories eaten from last
logging to current, no zero days used.
MFP Tweaking
ver. 6/6/13
Your Information
Gender (M/F) f
Age 24. or Metric
Current Weight lbs 192.6 Current kg 0.
Height inches 66. Height cm 0.
Final Goal Weight lbs 140. Goal kg 0.
Current Body Fat % (optional) 31.6
Current Lean Body Mass lbs 131.7
Projected BF% if LBM kept 5.9
1,661
1,640
1,688
1,815
1600 MFP multiplier
1.44 multiplier 1.404562055
1.42
Daily activity maintenance - 2,304
Deficit amount % - 20.0 Deficit cal's - 461
Daily NET goal - 1,843
30 25
MFP should set net goal to - 2,379
45 minutes
Log and eat back your non-included exercise calories to maintain that net above BMR/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.
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:
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%
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.
Which BMR / RMR value to use?
Which daily activity multiplier to use?
Confirm Simple Setup Activity Calc is filled out for consistent activity -
Change MFP - Settings - Update diet/fitness profile
Set Activity Level to Active and Weight Loss goal to Maintain
What is my more accurate BMR estimate from Katch-McArdle formula?
What is MFP already using based on the Mifflin-St Jeor?
What about the least accurate Harris-Benedict formula?
What would be my RMR with Cunningham formula?
How do I tweak MFP settings so the daily net goal is based on the better BMR or RMR estimate?
(used in Katch/Cunningham formula as best BMR/RMR estimate)
(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)
www.gymgoal.com/dtool_fat.html
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.
*** Only change values in yellow cells ***
*** You must go to the spreadsheet File - Make a copy, to change the values ***
*** Or spreadsheet File - Download as Excel, to change the values ***
(Enter your stats on the Simple Setup tab)
500 60
300 60
150 45
300 60
500 60
500 60
Weekly Totals - 2,250 345
Reported calories burned - Workout minutes - Amount to actually log and eat back -
(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
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
2,543
4
150 average HR 437 calories burned
Set Activity Level to Active and Weight Loss goal to Maintain
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.
Table range of frequent reported calorie burn, workout minutes, and calories to be logged/eaten back
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.
Set Activity Level to Active and Weight Loss goal to Maintain
(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)
Red is for current weight.
Blue is based on goal weight.
Green is the info to enter in to MFP.
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.
*** 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 ***
Extra Deficit cal's - Total Daily Deficit -
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
Amount to actually log and eat back -
Macro value calculations
ver. 10/31/12
Your Information
Gender (M/F) f
Age 24. or Metric
Current Weight lbs 192.6 Current kg 0.
Height inches 66. Height cm 0.
Final Goal Weight lbs 140. Goal kg 0.
Current Body Fat % (optional) 31.6
Current Lean Body Mass lbs 131.7 LBM kg
1,830 1,600
1600
LBM Goal Current
protein grams 120 127 175
protein calories 479 509 700
LBM Goal Current
fat grams 48 51 70
fat calories 432 459 631
LBM Goal Current
carb grams 172 158 67
carb calories 690 633 269
protein 456
fat 412
carb 732
Total: 1600
Set Carbohydrates to 46%
Set Protein to 29%
Set Fat to 26%
Set other values as desired.
0.6 - light fitness training, such as walking Add 0.1 for every daily hour above 2 hrs hard training
MFP only goes by 5%
increments, adjust as
needed. Suggest rounding up
Zone diet method from Barry Sears
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
Exercise Activity Factors and Levels
0.5 - sedentary (no formal sports activity or training) Additional points to add:
Multiplier to use:
Carbohydrates - common recommendation is to fill out the rest of your daily goal
Enter the macro calories you would like to use based on your daily eating goal, you can tweak values as you see fit.
How do I change MFP macro values to my own amounts?
Change MFP - Goals - Change Goals - Custom - Continue
Protein - common recommendation is at least 0.91 g/lb/day (2 g/kg/day), of LBM, goal weight, or current weight.
Multiplier to use:
Fat - common recommendation is 0.37 g/lb/day (0.8 g/kg/day), of LBM, goal weight, or current weight.
Total Daily Eating Goal from the Simple Setup tab:
What is the daily eating goal you plan on using? As weight is lost, and goal goes down, you'll need to recalculate.
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.
*** Only change values in yellow cells ***
*** You must go to the spreadsheet File - Make a copy, to change the values ***
*** Or spreadsheet File - Download as Excel, to change the values ***
(Enter your stats on the Simple Setup
Enter your Activity Level Factor: 0.9
Daily protein goal: 119
Macros Carb Protein Fat
goal grams 158 119 53
goal calories 632 474 474 1581
gram per block 9 7 3 Goal
goal blocks 18 17 18 1547
percent 40% 30% 30%
Meal and Snack block sizes
Blocks Carb Protein Fat Calories
1 9 7 3 91
2 18 14 6 182
3 27 21 9 273
4 36 28 12 364
5 45 35 15 455
6 54 42 18 546
17
Breakfast 4
Lunch 4
Snack 2
Dinner 4
Snack 3
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.
Sizes in grams
Meal/snack suggested blocks to get total to
(minimum 13 blocks)
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
0.9 - heavy daily weight training Add 0.1 if you stand long periods at work
1.0 - twice-a-day intense sports training Add 0.15 to 0.2 for strenuous jobs
(may use number between levels)
0.7 - moderate training (3 times or hours a week) Add 0.1 if nursing
0.8 - 5 times or hours weekly aerobic training or moderate weights Add 0.2 if pregnant
grams per lb or per kg
0.91 2.00
grams per lb or per kg
0.365 0.80
Add 0.1 for every daily hour above 2 hrs hard training
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
Enter the macro calories you would like to use based on your daily eating goal, you can tweak values as you see fit.
www.precisionnutrition.com/all-about-protein
http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
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.
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.
*** 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 ***
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.
(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 goal
Add 0.1 if you stand long periods at work
Add 0.15 to 0.2 for strenuous jobs
Add 0.1 if nursing
Add 0.2 if pregnant
TDEE Deficit goals
ver. 6/6/13
Your Information
Gender (M/F) f
Age 24. or Metric
Current Weight lbs 192.6 Current kg 0. small frame 117
Height inches 66. Height cm 0.
medium
frame 130
Final Goal Weight lbs 140. Goal kg 0. large frame 143
Current Body Fat % (optional) 31.6
Current Lean Body Mass lbs 131.7 LBM kg
Projected BF% if LBM kept 5.9
1,661
1,640
1,688
2,076
0 0
0 0
180 76
80 55
80 150
0 0
5.67 TDEE 2,356
1.42
Multiplier TDEE
1.2 1,993
1.375 2,283
1.55 2,574
Lightly Active - light exercise/sports 1-3 hrs or days a week
Moderately Active - moderate exercise/sports 3-5 hrs or days a week
Minutes weight lifting (not circuit training) including set rests but not warmup/cooldown
weekly exercise hrs
equivalent BMR to TDEE multiplier
1B. Activity Level calculator (Katch or Mifflin BMR * multiplier) (based on study by Harris in 1919)
Sedentary - little or no exercise, desk job
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 *** Daily Calories
Sedentary - most of day sitting, description at right (BMR x 1.25)
Hours of work standing on feet and/or moving somewhat (service trades)
Hours of work physical with lifting or moving a lot (labor trades)
Minutes Light exercise (walking level up to 3mph or other equal cardio, yoga, yardwork)
Minutes Moderate exercise (walking level up to 4mph or equal cardio)
Minutes Heavy workouts (harder cardio than Moderate, intense gym/DVD classes)
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?
What is MFP using based on the Mifflin-St Jeor formula?
What about the least accurate Harris-Benedict formula?
TDEE - Total Daily Energy Expenditure that would normally include exercise, usually daily avg based on weekly routine
Three 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.
(used in Katch & Cunningham formula)
(this may not be realistic, you may lose or gain some LBM)
(Enter your stats on the Simple Setup tab) Need suggested goal weight?
www.cordianet.com/calculator.htm
frame size suggestion is large
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.
*** 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.
1.725 2,865
1.9 3,155
134
Day 1 2450
Day 2 2435
Day 3 2420
2,395
2,356 2,300
2300 1.3849418
lbs or kg
Deficit amount: 20.0 0.92
Goal weight to lose (lbs or kg) : 52.6 1.05
Current weight (lbs or kg): 192.6 1.35
Current bodyfat%: 31.6
Higher Fat macro Rest day goal:
Higher Carb macro Lift day goal:
Defict amount: 21.4 0.99
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!
Deficit is based on 5 days eating at TDEE, and 2 non-consecutive rest days eating at 25% of TDEE. study - www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/pdf/nihms224118.pdf
weekly loss: 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.
0.7% weekly to lose: Daily deficit:
Deficit is Calorie Cycling based on BF%, and lifting or rest day, with a TDEE refeed day. basis - http://liftstuff.blogspot.ca/2012/10/the-skinny-fat-annihilation-protocol.html
weekly loss depends on # of workouts Daily avg lift/rest deficit:
BMR Log only the lifting workout for eating back with calories per hr:
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 10% to 20% off TDEE, depending on amount to lose.
Weekly weight loss: 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.
2% weekly to lose: Daily deficit:
Deficit is 0.7% of current weight, to potentially allow gaining LBM during deficit. study - www.ncbi.nlm.nih.gov/pubmed/21558571
Daily non-exercise calories to use at right:
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 Should re-calc every 5lbs lost, as daily goal may change, or may change method used.
TDEE value from the Simple Setup tab: All Daily total gross goals do not go lower than current BMR.
What TDEE value from above do you want to use?
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.
This adjusts their Harris BMR used to
calculate calories burned to the best
Katch BMR if available.
Very Active - hard exercise/sports 6-7 hrs or days a week
Extremely Active - hard or 2x daily exercise/sports & physical job
avg exercise calories per hr included in this TDEE:
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
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.
6.5 wrist 36
11 forearm 48
14 neck 28
38 waist 15.5
47.00
32.90
39.95
Cunningham formula - 1,815
My tested RMR - 1533
Estimated BF% - 46.3
Estimated BMR - 1,384
multiplier
1.5
3.55
3.55
5.15
12.35
6.6
Daily Calories
1.25 2,076
1.35 2,242
Sedentary - most of day sitting
Lightly Active - good part of day on feet
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)
(based on studies from WHO in 1985, and Durnin, Passmore in 1967, and Bubb, Martin, Howley 1985)
Daily Calories
Sedentary avg weekly hrs:
These additions to base
calories subtract the base
BMR calories that would
have been burned
anyway, so no doubling
up for this time.
Sleeping - 56
Work sitting - 40
Walking slow - 7
Sitting/standing - 65
RMR - calories body burns resting and awake (Resting MR)
While this BF% may not be
accurate, it does show if
estimated BF% is correct, or
RMR is suppressed.
TDEE - Total Daily Energy Expenditure that would normally include exercise, usually daily avg based on weekly routine
Three 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.
thigh
calf
U.S. Navy Circumference Method www.wikihow.com/Measure-Body-Fat-Using-the-US-Navy-Method
Covert Bailey "Fit or Fat" book cwanamaker.hubpages.com/hub/Five-Methods-to-Calculate-your-Body-Fat-Percentage-by-Using-a-Tape-Measure
Avg body fat % of the two (within 5% decent estimate, outside
Estimated body fat% www.gymgoal.com/dtool_fat.html
(Enter your stats on the Simple Setup tab)
abdomen at navel
hips
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.
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.
1.45 2,408
1.55 2,574
Sun 500 60
in the first column Mon 300 60
Tue 150 45
the second column Wed 300 60
Thu 500 60
Fri
Sat 500 60
Total 1,732 5.75 hrs/wk
Daily Average 247
2161
(or to left if BMF or FB) TDEE: 2,408
1.45
calories calories
460 Total Daily Eating Goal: 1,840
526 Total Daily Eating Goal: 1,774
674 Total Daily Eating Goal: 1,661
435 Non-Lift day TDEG: 1,661
Lift day TDEG: 2,070
409
10 days
639
493 5 TDEE days: 2,300
2 Intermittent Fast days: 575
1,725
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!
study - www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/pdf/nihms224118.pdf
this is useful if 2 rest days
and steady routine.
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.
this is correct if focus is lifting
heavy 3 x week minimum.
basis - http://liftstuff.blogspot.ca/2012/10/the-skinny-fat-annihilation-protocol.html
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.
Log only the lifting workout for eating back with calories per hr:
Refeed on a rest day using TDEE as goal every:
Create a workout called Refeed/Reset for that day with calories:
this is appropriate if focus is
cardio or little exercise.
Deficit is 2% of weight to be lost, each week, which means more to lose is bigger deficit, less to lose is smaller deficit.
this is appropriate if very
obese and the lowest goal.
study - www.ncbi.nlm.nih.gov/pubmed/21558571
Daily non-exercise calories to use from above:
equivalent BMR to TDEE multiplier
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.
Average exercise calories from HRM
Average workout time in minutes in
(this removes your daily
cal's from the HRM cal's
so not double counted)
Active - good part of day doing physical work
Very Active - most of the day doing physical work
Set Activity Level to Lightly Active and Weight Loss goal to Maintain
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.
ver. 5/7/13
Your Information
Gender (M/F) f
Age 24. or Metric
Current Weight lbs 192.6 Current kg 0.
Height inches 66. Height cm 0.
Final Goal Weight lbs 140. Goal kg 0.
Current Body Fat % (optional) 31.6
Current Lean Body Mass lbs 131.7
Projected BF% if LBM kept 5.9
Tweaking FB or BMF
Tested RMR if known - 1800
32.3607755
Katch BMR: 1,646
Mifflin BMR: 1,640
1723.1818
Estimating TDEE
3 options, 2 methods, pick 1.
2150
2200
2175
2100
2050
2125
2075
2,125
1,646
1.29 BMR multiplier:
Average non-exercise (or partial) 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.
Katch BMR:
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.
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.
1 - MFP Method
based on gender, age, weight, height
The BMR's used are more than 50 calories different and
height adjustment would help
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.
(used in Katch/Cunningham formula as best BMR/RMR estimate)
(this may not be realistic, you may lose or gain some LBM)
Calculated Cunningham RMR:
based on tested RMR
(Enter your stats on the Simple Setup tab)
FitBit/BodyMedia Tweaking
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.
*** Only change values in yellow cells ***
*** You must go to the spreadsheet File - Make a copy, to change the values ***
*** Or spreadsheet File - Download as Excel, to change the values ***
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.
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.
1,815
1723.890724
73.40 inch
2450
2420
2470
2350
2320
2500
2400
2,416
1,646
1.47 BMR multiplier:
Average exercise included 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.
Katch BMR:
Exercise included TDEE, do not eat back exercise calories.
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.
If you change the height, you'll need updated stats for below
after a couple weeks with new setting.
2 - TDEE Deficit Method (adjusting slightly daily)
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.
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)
*** Only change cells in yellow ***
Red is for current weight.
Blue is based on goal weight.
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.
*** You must go to the spreadsheet File - Make a copy, to change the values ***
*** Or spreadsheet File - Download as Excel, to change the values ***
68.8
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.
Hours standing 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.
3 - TDEE Deficit Method (set amount daily)
Non-exercise TDEE, do not eat back exercise calories.
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.
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.
HRM stats
0 Gender (m/f) f Metric (kg & cm)
metric conversion Age - 30
106.594214 Weight lbs - 235
165.1 Height in - 65
Resting HR (RHR) - 60
HRmax - 188
VO2max - 33.8
3.03
Level PAS # Description
60
39.11 MET value: 9.65
VO2max: 33.8 ml/kg/m
20
Male only
192
188
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
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.
VO2max based on HRmax & RHR: 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
www.brianmac.co.uk/maxhr.htm
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 HRmax
http://doctorholmes.wordpress.com/2008/11/17/determine-your-mhr-with-a-1-mile-walking-test/
5 3.03
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.
Step 3 - Resting Heart Rate from above: (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.
Current VO2max in HRM -
2 0.32
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.
3 1.06
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.
4 1.76
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.
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 -
Physical Activity Score (PAS). PAS is the number matching the level below.
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.
1 0 Inactive or little activity other than usual daily activities.
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)
Do you run or do gym classes naked? This should be weight with clothes.
Take first thing in morning before moving, 3 days avg.
Enter results from section below.
Enter results from section below.
HRmax from top : 188 RHR from top : 60 HR reserve (HRR) :
Zones based on
Lower Upper % of HRmax (good)
124 136 94 - 112
137 149 113 - 131
150 162 132 - 149
162 174 150 - 168
175 188 169 - 188
Day
Sun
Mon
Tue
Wed
Thu
Fri
Sat
HRmax from top : 188 RHR from top : 60 LT estimated :
Lower Upper Info on zones and
114 130
130 146
147 152
153 162
163 167
168 172
173 188
3 - Tempo (90-93%) avoid, uses more carbs than lower zones, but doesn't provide enough training as upper zones will
4 - Lactate Threshold (94-99%) train lactic acid usage and producing less of it, 20-60 min steady pace lower end, 12-30 min higher end
5a - Super-threshold (100-102%) trains anaerobic carb burning system, helps muscle tolerate lactic acid build up
5b - Aerobic Capacity (103-105%) intervals 1-3 min followed by zone 1 1-3 min, or 3-7 min followed by same in zone 2, requires recovery
5c - Anaerobic Capacity (>105%) sprint intervals of 15-30 sec followed by zone 1 3x as long 45-90 sec, requires good recovery
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
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.
Zones and % of LT (best)
1 - Active Recovery (< 80%) stimulates circulation which speeds up healing of tissues that have been damaged
2 - Aerobic Threshold (80-89%) should be most of training range for endurance over 4 min events, trains fat burning system
Workout in fasted state should only be low Aerobic or Active Recovery Zone cardio or weight lifting, so remaining carbs aren't burned through.
Workout type (lifting, HIIT, cardio) & intensity
gym class lower focus
lifting upper, recovery cardio walk
recovery cardio walk
lifting lower, recovery cardio walk
gym class upper focus
rest day
DVD Zumba
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.
1 - Active Recovery (Fat Burning) - 50-59%
2 - Aerobic - 60-69%
3 - Tempo (Steady State) - 70-79%
4 - Anaerobic - 80-89%
5 - Maximal - 90-100%
Step 2 - Plan weight lifting/interval days/times with cardio days/times, and cardio day to day workouts.
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.
Zones and % of HRR (better)
avgHR bpm Minutes of exercise Calories for time avgHR bpm Minutes of exercise
90 60 196.27 140 45
95 60 228.52 145 45
100 60 260.76 150 45
105 60 293.00 155 30
110 60 325.25 160 30
115 60 357.49 165 30
120 60 389.74 170 15
125 60 421.98 175 15
130 60 454.22 180 15
135 60 486.47 185 5
135 Goal weight
Run time Walk time Run time
and up 190 30 sec 4:30 min x
190 185 1 min 4 min 30 sec
185 180 1 min 2 min 1 min
180 175 1 min 1 min 1 min
175 170 2 min 1 min 1 min
170 165 4 min 1 min 2 min
165 160 7 min 1 min 4 min
160 155 9 min 1 min 7 min
155 150 11 min 1 min 9 min
150 145 14 min 1 min 11 min
145 140 full time x 14 min
140 135 full time x full time
Weight range
If starting and already on lower levels for weight, spend 1-2 wks on each upper
Several Timex Ironman watches have interval adjustments that work great for this.
Your personal calorie burn chart using VO2max, HRmax, and HR, based on Polar funded study formula - www.braydenwm.com/calburn.htm
Enter your HRM stats at the very top, using best results of the VO2max and HRmax sections further down.
Run / Walk Intervals weight based
Up to 30 min Over 30 up to 60 min
rev. 6/24/13
Tested VO2max - 20.5
120
23.1
575 Enter avg HR - 150
500 Enter time in mins - 60
or
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/treadmill.htm
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.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 HRmax
http://doctorholmes.wordpress.com/2008/11/17/determine-your-mhr-with-a-1-mile-walking-test/
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.
(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
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.
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.
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.
Inactive or little activity other than usual daily activities.
*** Only change values in yellow cells ***
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.
Weight at test time (kg) -
Current weight VO2max -
128
Avg % of Fat Avg % of Carbs
'> 55 '< 45
'55 - 28 '45 - 72
'27 - 8 '73 - 92
'7 - 0 '93 - 100
169 LT Tested - 163
avoid, uses more carbs than lower zones, but doesn't provide enough training as upper zones will
train lactic acid usage and producing less of it, 20-60 min steady pace lower end, 12-30 min higher end
trains anaerobic carb burning system, helps muscle tolerate lactic acid build up
intervals 1-3 min followed by zone 1 1-3 min, or 3-7 min followed by same in zone 2, requires recovery
sprint intervals of 15-30 sec followed by zone 1 3x as long 45-90 sec, requires good recovery
Step 3 - Enhance cardio for performance and endurance, by using HR zones based on your Lactate Threshold found through self test.
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.
www.endurancefactor.com/Articles/article-heartintro.html
stimulates circulation which speeds up healing of tissues that have been damaged
should be most of training range for endurance over 4 min events, trains fat burning system
Workout in fasted state should only be low Aerobic or Active Recovery Zone cardio or weight lifting, so remaining carbs aren't burned through.
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.
(rough estimate) 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.
www.endurancefactor.com/Articles/article-heartintro.html
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?
Energy source of calories burned in HRmax zones
www.brianmac.co.uk/esource.htm
32
Calories for time
389.03 HRmax from top: 188
413.22
437.40
307.72 % VO2max HR bpm
323.84 40 119
339.97 55 137
178.04 60 143
186.11 65 149
194.17 75 161
67.41 85 173
Walk time Run time Walk time
x x x
4:30 min x x
4 min 30 sec 4:30 min
2 min 1 min 4 min
1 min 1 min 2 min
1 min 1 min 1 min
1 min 2 min 1 min
1 min 4 min 1 min
1 min 7 min 1 min
1 min 9 min 1 min
1 min 11 min 1 min
x 14 min 1 min
full time x
Your personal calorie burn chart using VO2max, HRmax, and HR, based on Polar funded study formula - www.braydenwm.com/calburn.htm
Enter your HRM stats at the very top, using best results of the VO2max and HRmax sections further down. I see studies or workouts that reference %
VO2max, What is my HR at those values?
www.pponline.co.uk/encyc/0186.htm
Formula only valid for 40-85% VO2max.
Over 30 up to 60 min Over 60 min
Eating for Future You
rev 12/7/12
Your Information
Gender (M/F) f
Age 24. kg lb
Current Weight lbs 192.6 kg convert 91.00 200.6
Height inches 66. cm in
Goal Weight lbs 140. cm convert 164.0 64.6
Body Fat % (optional) 31.6
Current LBM lbs 131.7
Goal Body Fat % 22.7
Goal LBM lbs 108.2
BMR Calculations
Mifflin
Current BMR 1661
Goal BMR 1402 1430
basis:
tips for usage:
Hrs / day Days / wk Hrs / wk Daily avg Total Level BMR x
Resting - sleeping 7 7 49 7.00 10.00 1
Weekday TV, reading 3 5 15 2.14
Weekend sleep, TV, read 3 2 6 0.86
Heavy - workout 1 0.5 5 2.5 0.36 0.57 7
workout 2 2 0.5 1 0.14
workout 3 1 0.5 0.5 0.07
Moderate - walking 1 2 2 0.29 0.29 5
weight lifting 0 0 0 0.00
workout 0 0.00
Light - walking 0.25 5 1.25 0.18 0.82 2.5
workout 1 0.5 0.5 0.07
cleaning, shopping 2 2 4 0.57
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.
Daily Activity Calculator www.exrx.net/Calculators/CalRequire.html
Underestimating time and level should not be done, because the calculator already does underestimate calories burned.
Katch-McArdle Katch-McArdle
(used in Katch calc as best BMR estimate)
www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
(this may not be realistic, you may lose or gain some LBM)
Accurate for goal weight Best for current weight
www.cordianet.com/calculator.htm
www.gymgoal.com/dtool_fat.html (recalc every 5 lbs lost)
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.
*** Only change values in yellow cells ***
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 ***
(sample data in yellow, replace with your own) Need suggested goal weight?
Very Light 12.32 1.5
receives balance of time
Mifflin Katch
BMR Calories 1402 1430 1661
Activity Calories 699 713 828
Total Calories (TDEE) 2101 2143 2489
MFP Settings to Change
2150
0
Starting Week date 6/4/12
Starting Weight 230
Starting BMR 1911 Type Minutes
Food Exercise Net Heavy 60
Monday, June 04 2100 700 1400 Moderate 90
Tuesday, June 05 2000 350 1650
Wednesday, June 06 2100 700 1400
Thursday, June 07 2000 350 1650
Friday, June 08 2100 700 1400
Saturday, June 09 2000 350 1650
Sunday, June 10 2025 2025
Weekly totals 14325 3150 11175
Daily average 2046 450 1596
Daily Goal Calories 2150
Ending Weight 228
Ending BMR 1898
Net above BMR avg -302
Expected Weight Loss
should be positive *** If you log workouts and calories do not eat calories back, or log 1 calorie ***
Exercise calories
Net actual
BMR current weight
Net above BMR
Daily average Net minus current BMR equals Net above BMR
based 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
Daily Goal Calories
If I add or miss a workout in a week compared to Activity Calculator
how much should I eat extra or skip that day or week?
For Weekly and Daily Spot Check and Confirmation,
enter the food calories you did eat, and the
specific Heavy & Moderate workout exercise calories
Do NOT eat back exercise calories now when you log workouts. You can log
Calories Burned / Week 1 calorie to still track your time and activity, or just remember your number.
Weekly Spot Check and Confirmation Add or Miss a Temporary Workout
Plan on exercising - enter goals.
What is your goal - Maintain my current weight
Home - Goals - Change Goals - Custom - Continue
Net Calories Consumed (rounded to simplify)
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 - Active
Goal Weight
Current Weight - Katch
Home - Settings - Update diet/fitness profile This activity selection is to try to clue MFP into your potential weight loss,
automatically calculated total -> -> ->
TDEE currently 2489
TDEE future being eaten 2150
Current deficit 339
Weekly weight loss lbs 0.68 (activity x 7 / 3500)
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 burn.
Mifflin
1640 1688
1460
Not much movement - sleeping, chair/couch/bed reading, TV, movies
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
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.
(what MFP uses)
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.
Acceptable for current weight Comparison
Harris-Benedict
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.
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.
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 ***
1640 1460
818 728
2458 2188
1.50
Calories
328
313
2150
700
1450
1661
-211
*** If you log workouts and calories do not eat calories back, or log 1 calorie ***
Daily average Net minus current BMR equals Net above BMR
based 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
If I add or miss a workout in a week compared to Activity Calculator
how much should I eat extra or skip that day or week?
For Weekly and Daily Spot Check and Confirmation,
enter the food calories you did eat, and the
specific Heavy & Moderate workout exercise calories
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 Workout
but their max may not go as high as it should in order to show correct deficit.
BMR multiplier for activity level selection
Current Weight - Mifflin Goal Weight - Harris
This activity selection is to try to clue MFP into your potential weight loss,
Seated and standing activities - gaming, painting, driving, laboratory,
typing, sewing, ironing, cooking, playing musical instrument
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 burn.
0 Gender (m/f) - f
Age - 30 Metric (kg & cm)
104.328 Weight lbs - 230
165.1 Height in - 65
6
Time per week PAR
0
Less than 15 min 1
15 to 30 min 2
About 30 min 3
About 45 min 4
45 to 60 min 5
1 to 3 hours 6
3 to 7 hours 7
7 to 11 hours 8
11 to 15 hours 9
More than 15 hours 10
34.3
38.27 27.6
Step 4 - To make Firstbeat use your VO2max stat, change the height in the Garmin to -
*** 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
basis for change - https://forums.garmin.com/printthread.php?t=17774&pp=10&page=2
Almost daily
Daily
Step 3 - Enter your tested or better estimated VO2max -
Firstbeat estimated VO2max :
no exercise
Once every two weeks
Once a week
2 to 3 times per week
3 to 5 times per week
Step 1 - Enter all the stats that are in the HRM -
Step 2 - Enter PAR whole number -
Physical Activity Rating (PAR). PAR is whole number from 0 to 10.
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):
Workout Frequency
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
rev. 9/12/12
575 Enter avg HR - 150
538 Enter time mins - 60
74 in
188 cm
Polar funded study basis - www.braydenwm.com/calburn.htm
What difference could that make for reported calories burned?
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):
(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.