You can stop reading now if you don't care about details. Once you enter more than 28 days of data, the spreadsheet will start to ignore older stuff. That is why I have set up the spreadsheet to use a default of 28 days for the rolling average. I have found that things don't really smooth out until I have about 4 weeks of data. Obviously, it will not be accurate at first. At the end of that day, enter how many calories you consumed on the same line in column C.Īfter you enter your 2nd day's weight, the spreadsheet will start outputting estimated TDEEs in column I. You should delete the weight and calorie entries that are in there - they are just an example.Įach morning, record your weight in column B. You need a google account, which will enable you to save your own version that nobody else can mess with. You'll have to make your own copy of it if you want to edit it. If you want kilos, use this: with example data and without The spreadsheet is saved in read-only mode here: 'murica units with example data and without example data If you'd like to give it a try, here are instructions: But I've decided to post it now, because I think it's helpful to have a tracker that's completely online and can be accessed from anywhere. For a long time I didn't post it, because I didn't want to step on u/nSuns' toes (whose spreadsheet works great). I've been using my own google spreadsheet for the last couple years to estimate my TDEE.
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