seekinganswersinlife
New member
Hi fitness friends 
EDIT: PLEASE SAVE YOUR OWN VERSION BEFORE YOU EDIT THE DOC!
EDIT: this sheet was built in Excel and so is optimised for it - it does work in Google Sheets, mostly, but doesn't look as pretty and I'm not sure if the charts work as they use dynamic named ranges. See how you go, but I'm sorry it's not quite as flash in Sheets.
EDIT: to add metric version and a fully filled in version!
EDIT: the Fitbit row could be any tracker, it's just that I have a Fitbit. It's also totally optional - I added this in because I was interested to see how accurate my Fitbit calorie burn is! You can ignore the Fitbit rows and it won't break any of the other formulae. If you can be bothered, you can also hide/delete these rows, but remember to move the charts out of the way first
Actual post starts here
TDEE tracker imperial (weight in lbs)
TDEE tracker metric (weight in kg)
Bonus:
My TDEE tracker with data since October
I haven't had any big interesting weight loss so it's not the most riveting, but somebody asked for a filled in one and I'm happy to share. Also just realised I left a tab in there with my workouts and random calorie jottings, sorry about that.
I commented in another post with this the other day, but thought some of you find it useful. It’s a TDEE tracker, loosely based on the one from r/fitness, but I’ve added a row for Fitbit calorie burn so you can compare it to your calculated TDEE, and a whole load of other random bits and pieces.
I’ve left a few weeks of data in it as an example, just delete and start filling in from cell G12. This will be your weight in your chosen unit, G13 is how many calories you ate that day, and G14 is how many calories your Fitbit or other tracker tells you you have burned (this is optional and not required to work out your accurate TDEE). I have over 6 months of data, and my calculated TDEE is 350 calories higher than what Fitbit tells me, so this is interesting data to have!
You can change anything in orange font (as well as the actual data).
I’ll try and explain cell by cell!
G8: put your average daily calorie goal in here, and cell G9 will tell you how many calories/day you have left to meet it this week. It is based on Friday to Thursday, because this is how I measure my weeks calorie-wise. It’s handy because my weekend calories vary hugely depending on my plans - it works out what my weekdays should look like in order to meet my calorie goal, then I can decide how many snacks I can have at work! Or you can reference cell AN9 into cell G8 (explained below).
E12: Put the date of the Monday of the first week of your data in here and the rest will update.
N5: Handy conversion tool. Change the orange number to see your weight in two other units (kgs/lbs/stones).
AN6: Put a weekly weight loss or gain goal in here (with a minus sign if you’re planning on losing). Cell AN9 will then tell you your calorie goal, based on your current TDEE.
AR5 and AR7: Plug in realistic calorie goals for weekdays and Sundays in here, and cell AR6 will tell you how many calories you can eat on Fri and Sat, based on your average calorie goal you just worked out in AN9. (I go out a lot at the weekends, so I have to average calories over a week but vary them daily in order to meet my goals - you can ignore this if it doesn’t apply to you!)
AT6: Plug a date in here to see what you can expect to weigh on that date based on the weight loss data you just entered.
Other explanations:
The little triangle means delta, which means change. It’s just shorthand. Can’t work out how to do a delta sign on my phone so I’m going to write delta.
Column O - Delta lbs/kg: Your week to week weight change based on this week’s and last week’s weight averages.
Column P - TDEE (Fitbit): What your Fitbit thinks your TDEE is
Column Q - TDEE (3,500 cals/lb)/(7,700 cals/kg): What your TDEE is based on the widely accepted 3,500 calories/lb of fat formula (or 7,700 cals/kg) - this is the accurate one, I’ve found!
Column R - +/- Maintenance: How many calories above or below your TDEE for that week you were
Column S - Theoretical fat delta: How much your weight should have changed based on 3,500 cals/lb or 7,700 cals/kg. It is very rare that column O matches column S! Although it is often fairly close.
There are also 3 charts which sort of show the same thing but I like them anyway. They will update automatically.
Chart one: Based on weekly averages. Blue bars are your TDEE that week, yellow lines are your weight and the linear trend of your weight, grey line is your average cals for that week. A new blue bar will appear each week after you’ve put in your weight and calorie intake on Monday.
Chart 2: Daily weight trend. This one is very spiky - I add data labels e.g. dehydrated from alcohol, ate 2 pizzas, etc. to explain peaks and troughs, usually related to water weight.
Chart 3 (my favourite): This takes a rolling average of the last 7 days of calorie intake and weight. I think this one gives the best and most usable trend. I find that the blue line (weight) follows the calorie line pretty closely but always a day or two behind.
You need to fill this in daily for it to work. Don’t worry if you went out and don’t know your calories - over Christmas I just put 3,500 for about a week straight and didn’t even attempt to estimate. If you’re counting accurately most of the time, it doesn't matter. I try to roughly estimate where possible but if I really can’t be arsed I’ll just stick a high number in. The more data you build up, the less the odd estimation matters - your TDEE won't suddenly jump up or down. I have it saved on my work laptop and just open it up and fill it in each morning. I have Bluetooth scales which track my weight so I have the weekend data on a Monday morning.
It will take 3-4 weeks for your TDEE to even out - it will probably be about 100-400 cals out to begin with. Mine started at about 2,350 and eventually settled at around 2,150-2,190, it doesn’t go far out of this range now.
I realise I’m a total data nerd so this may not appeal to everyone, and it won’t suit people for whom getting too into the numbers can trigger unhealthy behaviours, but I’m sure there will be some of you who enjoy this kind of thing! The most useful thing for me has definitely been having an accurate TDEE that actually works. It gave me the confidence to eat 2,150 calories - and lo and behold, I’m not gaining weight.
Enjoy
EDIT: PLEASE SAVE YOUR OWN VERSION BEFORE YOU EDIT THE DOC!
EDIT: this sheet was built in Excel and so is optimised for it - it does work in Google Sheets, mostly, but doesn't look as pretty and I'm not sure if the charts work as they use dynamic named ranges. See how you go, but I'm sorry it's not quite as flash in Sheets.
EDIT: to add metric version and a fully filled in version!
EDIT: the Fitbit row could be any tracker, it's just that I have a Fitbit. It's also totally optional - I added this in because I was interested to see how accurate my Fitbit calorie burn is! You can ignore the Fitbit rows and it won't break any of the other formulae. If you can be bothered, you can also hide/delete these rows, but remember to move the charts out of the way first
Actual post starts here
TDEE tracker imperial (weight in lbs)
TDEE tracker metric (weight in kg)
Bonus:
My TDEE tracker with data since October
I haven't had any big interesting weight loss so it's not the most riveting, but somebody asked for a filled in one and I'm happy to share. Also just realised I left a tab in there with my workouts and random calorie jottings, sorry about that.
I commented in another post with this the other day, but thought some of you find it useful. It’s a TDEE tracker, loosely based on the one from r/fitness, but I’ve added a row for Fitbit calorie burn so you can compare it to your calculated TDEE, and a whole load of other random bits and pieces.
I’ve left a few weeks of data in it as an example, just delete and start filling in from cell G12. This will be your weight in your chosen unit, G13 is how many calories you ate that day, and G14 is how many calories your Fitbit or other tracker tells you you have burned (this is optional and not required to work out your accurate TDEE). I have over 6 months of data, and my calculated TDEE is 350 calories higher than what Fitbit tells me, so this is interesting data to have!
You can change anything in orange font (as well as the actual data).
I’ll try and explain cell by cell!
G8: put your average daily calorie goal in here, and cell G9 will tell you how many calories/day you have left to meet it this week. It is based on Friday to Thursday, because this is how I measure my weeks calorie-wise. It’s handy because my weekend calories vary hugely depending on my plans - it works out what my weekdays should look like in order to meet my calorie goal, then I can decide how many snacks I can have at work! Or you can reference cell AN9 into cell G8 (explained below).
E12: Put the date of the Monday of the first week of your data in here and the rest will update.
N5: Handy conversion tool. Change the orange number to see your weight in two other units (kgs/lbs/stones).
AN6: Put a weekly weight loss or gain goal in here (with a minus sign if you’re planning on losing). Cell AN9 will then tell you your calorie goal, based on your current TDEE.
AR5 and AR7: Plug in realistic calorie goals for weekdays and Sundays in here, and cell AR6 will tell you how many calories you can eat on Fri and Sat, based on your average calorie goal you just worked out in AN9. (I go out a lot at the weekends, so I have to average calories over a week but vary them daily in order to meet my goals - you can ignore this if it doesn’t apply to you!)
AT6: Plug a date in here to see what you can expect to weigh on that date based on the weight loss data you just entered.
Other explanations:
The little triangle means delta, which means change. It’s just shorthand. Can’t work out how to do a delta sign on my phone so I’m going to write delta.
Column O - Delta lbs/kg: Your week to week weight change based on this week’s and last week’s weight averages.
Column P - TDEE (Fitbit): What your Fitbit thinks your TDEE is
Column Q - TDEE (3,500 cals/lb)/(7,700 cals/kg): What your TDEE is based on the widely accepted 3,500 calories/lb of fat formula (or 7,700 cals/kg) - this is the accurate one, I’ve found!
Column R - +/- Maintenance: How many calories above or below your TDEE for that week you were
Column S - Theoretical fat delta: How much your weight should have changed based on 3,500 cals/lb or 7,700 cals/kg. It is very rare that column O matches column S! Although it is often fairly close.
There are also 3 charts which sort of show the same thing but I like them anyway. They will update automatically.
Chart one: Based on weekly averages. Blue bars are your TDEE that week, yellow lines are your weight and the linear trend of your weight, grey line is your average cals for that week. A new blue bar will appear each week after you’ve put in your weight and calorie intake on Monday.
Chart 2: Daily weight trend. This one is very spiky - I add data labels e.g. dehydrated from alcohol, ate 2 pizzas, etc. to explain peaks and troughs, usually related to water weight.
Chart 3 (my favourite): This takes a rolling average of the last 7 days of calorie intake and weight. I think this one gives the best and most usable trend. I find that the blue line (weight) follows the calorie line pretty closely but always a day or two behind.
You need to fill this in daily for it to work. Don’t worry if you went out and don’t know your calories - over Christmas I just put 3,500 for about a week straight and didn’t even attempt to estimate. If you’re counting accurately most of the time, it doesn't matter. I try to roughly estimate where possible but if I really can’t be arsed I’ll just stick a high number in. The more data you build up, the less the odd estimation matters - your TDEE won't suddenly jump up or down. I have it saved on my work laptop and just open it up and fill it in each morning. I have Bluetooth scales which track my weight so I have the weekend data on a Monday morning.
It will take 3-4 weeks for your TDEE to even out - it will probably be about 100-400 cals out to begin with. Mine started at about 2,350 and eventually settled at around 2,150-2,190, it doesn’t go far out of this range now.
I realise I’m a total data nerd so this may not appeal to everyone, and it won’t suit people for whom getting too into the numbers can trigger unhealthy behaviours, but I’m sure there will be some of you who enjoy this kind of thing! The most useful thing for me has definitely been having an accurate TDEE that actually works. It gave me the confidence to eat 2,150 calories - and lo and behold, I’m not gaining weight.
Enjoy