Tdee reddit sheet 106 votes, 19 comments. 5 pounds, some 1-2 We would like to show you a description here but the site won’t allow us. It also shows you your weight lost over a week time frame on every weigh page, so you don't feel swept up in feeling like you're stalling if a few days dont seem to be progressing well. I bulk for 2 weeks, then cut for 2 weeks, repeat ad infinitum. It takes into account all the essential factors such as age, gender, weight, height, and activity level, which are crucial for calculating your TDEE accurately. Still more, but a bit less wild. 1400-1600 is maintenance, 1200 is weight loss. This is due to compensation, and the amount varies from person to person. From there, subtract 15-20% from that number the TDEE provides in order to see how many calories you should eat daily to burn fat and lose weight at a steady pace. This is a fairly typical day of activity for me, but because i track my food/weight I know my actually tdee is around 2000. Once I realized that I needed enough carbs (including : sugar) for both my physical (muscles, hormones) and mental (neurotransmitters, pleasure) needs, I stopped feeling guilty about a NEED. You'll need daily calories eaten, regular weight data, and Excel. Another excel sheet! Predict weight loss based on actual net calories eaten each day (with updating TDEE based on current weight) Here's the link. A detailed accounting below if you're a nerd like me, but here's what I found: My Apple Watch and the spreadsheet agree that I maintain on around 2400 calories/day, much higher than I expected. If you're got a week of data, that's great, but give it a few more before you think about getting an accurate estimate of your TDEE. May 3, 2024 · Using the Excel TDEE Calculator I’ve designed this Excel spreadsheet to be easier to use than online TDEE calculators. I found the 3 Suns Adaptive TDEE Spreadsheet on r/fitness but I can't figure out how exactly to use it. Hello, I finally decided to start getting in shape. trueThose fluctuations can cause weekly TDEE to fluctuate quite a bit. You do not need to make a post asking for permission on rest periods, accessories, deloading, etc. Enter your weight and calories daily (I use MyFitnessPal), your TDEE will show up in the top box, and get more accurate each week. Share Add a I think my TDEE spreadsheet might be messed up. Find Gym Geek's adaptive TDEE Google Sheet here. Does the sheet only calculate the TDEE for some certain program or are you supposed to use it in general. Many equations exist for estimating TDEE, but not all are the same. Anyone have advice? TDEE spread sheet- looking for advice Do you think I am eatitng over my calorie intake? Should I eat less ? I try and not go over 1400 but I have days where it goes wrong. Instant Online Results. How close are yours to accurate? And is there any way to make mine more accurate? (Height weight etc are accurately input). 1,828 votes and 390 comments so far on Reddit Please don't rely on TDEE estimates, use the TDEE calculator spreadsheet instead Seems like there are a lot of posts today talking about TDEE and not being sure what your activity level is so that your TDEE is calculated properly. Reply reply more repliesMore The estimated TDEE is significantly higher than what other calculators have suggested -- which do you think I should use? Also, do you put total calories eaten, or net calories? Keep on logging daily and utilizing those adaptive TDEE spreadsheets! It works! Share Add a Comment Sort by: Best Open comment sort options Best Top New Controversial Old Q&A funchords • Calculations The sheet requires daily entries to work well. For reference I am F25 5ft and with moderate activity level. If you skipped a day, just enter the average for the week, which the sheet shows you, on that day. Learn from real user experiences, avoid common pitfalls, and optimize your nutrition with proven strategies. The sheet automatically adjusts to your activity level. As a Personal Trainer and gym rat i've got many different apps for many different things. Everything is on a single sheet, so you can quickly change numbers and compare results. Intro Forgive my Formatting, I don't make too many posts, still new at Reddit. I was just wondering whether anyone had used that plus MF alongside each other, and how closely did their estimations match up? I’m in the process of doing both, but I’m new to MF and have 48 votes, 51 comments. For the past 8 weeks, I've been tracking my calories and weight using the adaptive TDEE spreadsheet and comparing my TDEE with my daily calories burned according to the Apple Watch. 61 votes, 17 comments. Everyone is different and many variables come into play when calculating a true BMR. 9k, which is 1. I went from 2800 to 3400 by adding in a bunch of cardio. This calculator displays MUCH more! Sheet? And you mean something that scales TDEE with weight loss? I personally use Loseit for that. Discover your daily calorie burn, BMR, BMI, LBM, FBM, and more to optimize your fitness goals. I made a TDEE spreadsheet for nerds to help plan out your weight loss goals. There are more factors than just height that goes into one's TDEE. But… Jul 9, 2025 · Discover why Reddit's fitness communities rely on specific TDEE calculators for accurate results. Link to TDEE 3. My TDEE calculator says my maintenance is 1900 calories which just simply can't be true. I made a calorie calculator sheet a half year ago and it turned out to be very useful for me. Doesn't it need my height, age, daily activity level, etc? "It updates your TDEE as you enter your weight/ calories over time. I wanted to be able to see how the actual number of calories eaten should affect my weight loss, so I made this calculator. Hey all, I stumbled across the TDEE spreadsheet last night and decided to input my calorie and weight data from when I started losing weight on June 12th. 3 days ago · Learn what TDEE is, how to use it for weight loss, and get a free Google Sheets TDEE calculator template you can copy today to track calories and progress. Im 177 CM male, age 27, 98 kilograms and im around 35 % bodyfat, perhaps 40 %. Enter your stats on the first sheet, then proceed to the second sheet to start tracking your TDEE, in the units of your choice. I hope this is the right place to ask, it seems to be the most relevant to the nSuns TDEE sheet. Just curious. I'm guessing it could be because I'm carrying 14lbs of less weight leading to a lower TDEE. You can see the big weight flunctuations during the last few weeks of the screenshot I will attach. First of all I started using it the week I got back from a holiday after a 1000 cal deficit cut so my weight was all over the show that week. Just Medical experts say 2 lbs per week weight loss is safe… but what if you’re losing more? I recently started using a TDEE sheet after being in an… We would like to show you a description here but the site won’t allow us. Buuuut I also used the adaptive spreadsheet developed by a user in the r/loseit community, and the fancy calculator determined that my TDEE was 1900! I have no clue how to link it from mobile but if you search “adaptive TDEE” in the r/loseit subreddit, you should be able to find a detailed post on how to use the excel sheet. Certain equations work better for some populations and worse for others. com is impressively accurate and user-friendly. Apple typically spits out between 2600-3000, meaning it's anywhere from 600 to 1000 off on any given day. The sheet averages your "Current TDEE". 25 / week using. you can also import logs from a csv Are we ever getting an Adaptive TDEE model like a handful of other trackers have? We can track completely insane things, many of which only apply to the few, yet can't have the app figure out our TDEE based on our results and weigh ins? That's literally the most valuable thing a macro tracker can offer given it's core purpose. I have 4 full months of data now, and the spreadsheet says my TDEE is around 2,150 while my Fitbit TDEE is more like 1,800! Yay food. 2k more than what I lost 0. 0 downloaded the TDEE calculator and tried it out, all it asked for is my start weight and goal weight. . Here is a quick overview of the various cells in the spreadsheet. Edit: for TDEE, the multipliers are also with respect to your non-exercise activity levels, which is why my TDEE is actually between moderate and very active because my non-exercise is roughly lightly active and my exercise is moderate, so together it increases it above moderate. This isn't trying to estimate your TDEE, but actually calculate it based on weight change per week compared to the calories you ate. My table is something I built in a google sheet and automatically fills after you enter your BMR/TDEE (sometimes called RDEE). I do have one problem with it, though: I like to organize my bulk/cut cycles in short sessions. By eating a specific number of calories for 3-4 months, observing weight difference, and then calculating the deficit. The problem is the spreadsheet averages its TDEE value over several weeks (from 2 to 6 depending of Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) Calculator NOTE: this calculator should only be used to get a general idea of your Basal Matabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). Any questions/comments related to nSuns related programs should be directed to the the monthly open thread here, or the /r/fitness Daily threads Read the program outline, read the r/fitness wiki, and choose whichever accessories that YOU want to go with it. Hello r/powerlifting community! As the title of the post says, I have created a new All-in-One TDEE/BMR/Macro Calculator/Diet… We would like to show you a description here but the site won’t allow us. I will drop down in weight, so the tdee sheet has me eating 3,2-3,4k calories for the next few days and then I jump up ~1kg in one day and then I have to eat 2,6-2,8k for the next few days and the same thing in I want to use the TDEE sheet but I dont weigh myself (in strong recovery from an ED for over 10 years) - can I still use it? The TDEE-calculators put mine out somewhere around 2000 - 2300 calories while the excel-sheet (which works with actual data) has me about 1000 calories higher. My TDEE is even lower than yours (short, mostly bedridden), so I understand your emotional context completely. Oct 2, 2017 · I have been using a great TDEE calculator. I tried maintaining for 2 months and maintained pretty well, staying around 79 throughout March and April. TDEE as you asked, refers to the energy you’re putting out, which is the other half of it, and is much harder to measure, which is what I answered. I added my Fitbit calorie burn to compare them to what my “actual” TDEE is. It gets annoying. When I doubled this new sheet to average over 56 days, the TDEE comes back down to about 2100. Contribute to oledid-forks/3-Suns_Adaptive_TDEE_Spreadsheet development by creating an account on GitHub. I've typically been eating 1400 calories, sometimes up to 1600 and I dipped down to 1200 for a week or two but that wasn't sustainable for me. I currently run 6-day nSuns deadlift and I'm not sure if it is suitable for that program. Explained further in post. You can use this sheet to track your daily weight and energy intake and from that you can derive your energy expenditure. I put this down to the sheet Over the past year, I have tracked calories and weight gain/loss religiously using the nSuns sheet and MFP and much to my dismay, despite having lost ~15lbs and becoming much more muscular, my TDEE has stayed the same. One thing that throws it off is water weight after binge days etc,but those disappear when you have months of data. It is also set up to where you can enter specific macro goals based on grams of macros or a percentage. If that was really my TDEE I should have lost closer to a kilo / week. I've been using it for a few months now, and have found it to be really useful. Building muscle mass increases TDEE by creating more energetically expensive tissue. comments sorted by Best Top New Controversial Q&A Add a Comment [deleted]• I found this spreadsheet from this blog post and the formulas are all pre-filled in and the sheet is easy to follow. Hi! First, thanks to u/n-Suns for the TDEE spreadsheet. (On average 500) The amount of effort it takes to burn these 500 calories is a lot I tried to make it a pivot table but for some reason Google Sheets refused to work for me. After a few weeks of tracking your weight you can adjust the level depending on your results/goals ie didn't gain enough weight? Raise activity level. Get Our Free Macros & TDEE Calculator: Level Up Your Clients Nutrition! Access Now for Easy-to-use Graphs and Formulas - Done for You! I am currently running the six day squat/ deadlift (I swap each week) program. TDEE Tracker Sheet Only the veterans will probably even remember this, but I'm looking for a TDEE tracker that was Excel or Google Sheets based from at least two years ago. Been using this sheet for 3 years and its always been accurate, if you keep giving it data. TDEE = BMR + NEAT + PA + TEF Hey everyone - im a soon to be doctor and fitness enthusiast and decided to make a nice online adaptive TDEE calculator and calorie/weight tracking system inspired by nSuns old TDEE spreadsheets which many of you guys might already use. If my TDEE truly is 2500 daily then I should (in theory) continue to lose weight healthily consuming 1500 calories a day, right?? If my exercise is really taking my TDEE to more like 3,000 as one of the calculators suggests, then perhaps I'm not eating enough, but given that my weight keeps freezing, am I in fact overeating already? Wiki told me to use Nsuns TDEE spreadsheet - but after 8 weeks it's telling me I'm losing weight while eating at a surplus how can I calculate my TDEE? How long have you spent tracking data on each sheet? I'd honestly just recommend keeping to one sheet to see all the data at once. I am just wondering whether the claires are to be entered on the day or the day after (I tried understanding how the form works, but couldn't). I think a big source of the difference is the averaging. 30M, 5’6”, SW 190, GW: 145, CW: 160, activity level: high (mixture of exercises including weight lifting, cardio, racquet sports, but sedentary job), TDEE: I suspect around 2500-3000, im really good at resting but I do have some muscle so my resting is probably 2000, and then I probably burn about 600-800 calories daily exercising It seems like that chart to the right of "current body stats" should show some type of graph but it doesn't for me. See also further down under "Calculations". Even if you didn't log any food, but kept updating the weight, it'll still adjust TDEE for you Reply ••• Dependent_Pen_1603 •••••••• Living-Particular305 • iamawesome345 •• letthedecodebegin • cowgirlsheep • apologiesincashplz • royalsnoozybean Is there a way for me to change the initial tdee the sheet calculates (just from weight*13) without messing up the way the sheet reacts to the daily data? I just started a new sheet as I'm switching from a bulk to a cut, and know my tdee from the previous spreadsheet. Almost finished the third week of tracking and it's suggesting a TDEE of 3. If your cardio or weight lifting or awesome muscles cause you to use more energy, your body will gain or lose weight accordingly, and this sheet will show the resulting TDEE. During this period, I've recorded my daily TDEE using an excel sheet posted by one of the reddit users. All of these tools calculate your actual TDEE based on your caloric intake and how your weight changes over time, rather than just calculating an estimate based on your height, weight, etc like other TDEE calculators. I put in all my data for this year so far, and I’m bulking atm. Basically since I jumped on nsuns 5-day training my weight started acting very odd. Track your daily calorie intake and achieve your fitness goals with this easy-to-use Google Sheets tool. You might find this useful. This way, when your tdee changes as you shed weight, the calculator also adapts and changes without any modification. To this question though, it’s fine to occasionally ‘guess’ if the actual calories can’t be measured and the food weighed etc. This is way more accurate than many online TDEE calculators. It estimates your weight loss per week taking into account your new TDEE. Common advice for your target energy balance is +500 cals to gain, even to maintain and - (500-1000) cals to lose weight. All you need to do this is to have a good portion of your health data that you can import into Excel. The TDEE calculator uses the "Katch McArdle” equation. comments sorted by Best Top New Controversial Q&A Add a Comment [deleted]• Additional comment actions My understanding is, the sheet attempts to estimate a person's TDEE by looking at their weight & calories consumed over time, and uses 3500 calorie per week == 1 lb of weight loss. The next 2 weeks I upped my calories slightly and seen steady increases, but the numbers the sheet were giving me were way off. This calculator uses your demographic information to determine which equation fits you the best and compares the results of estimating Apr 8, 2024 · An essential first step in reaching your fitness goals is figuring out how many calories you actually burn each day. With the deficit reverse calculated you will have a fairly accurate estimate of your TDEE, assuming you continue the same physical lifestyle habits. 0 excel sheet and it's giving me a different answer for excel and google sheets. However, my exercise and diet patterns haven't changed. There are no rules in training. Feb 1, 2018 · If you search through the Reddit r/fitness sub you'll find hundreds of people who have used this sheet to track their weight and determine TDEE. How accurate are TDEE calculators? I exercise 5 days a week for at least 45 min per day, which gave me a TDEE of 2300 (all other things considered) but I find this very hard to believe. The basic premise is to Tally a running average of your weight loss and compare that to how many calories you've consumed then use that to back Just out of interest really - I’ve previously downloaded an adaptive TDEE spreadsheet from one of the weight loss subreddits (I forget which one, but the website TDEE. 167 up to 170 and down to 165 by the end of it. GitHub-fork of 3-Suns Adaptive TDEE Spreadsheet. Knowing your TDEE helps you create a clear plan whether you’re looking to lose fat, gain muscle, or maintain your current physique. My TDEE calculator uses more accurate formulas to estimate your energy expenditure. To answer your question, yes I have increased my TDEE significantly. The Adaptive TDEE Calculator and the spreadsheet linked in the sidebar need at least three weeks of data before they calculate a number. You may choose to use it or not but please don't spread misinformation. Most accurate TDEE calculator? Hi! I’m a 24 year old woman, I’m 175 cm (5’8 or 5’9) and weigh something around 121 kg (270 lbs) and I’m pretty sedentary (I try to work out sometimes and walk 10 000 steps a day but it’s a bit irregular). Blue Cell – equation used Green Cell – field name White Cell – input value Gray Cell – intermediate calculation Mar 12, 2025 · Adaptive TDEE uses your own calorie and bodyweight data to create a personalized result. I've been using it now for about 4 months now, and can see my TDEE calculation stabilized around 2-3 months in. Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. Can anyone explain, or recommend another simple method to calculate my TDEE? Hey everyone I am using the TDEE 3. You can accurately reverse calculate it. I'm hoping that this spreadsheet helps everyone curious about their TDEE to realize just how ladies their height can eat so much or need to eat so little. Sedentary is defined as being a lazy bum, office job, no working out, just a couch potato pretty much I’m a very active person. The TDEE (Total Daily Energy Expenditure) calculator on Calculatored. Ultimate Gym Excel Sheet - Features: 22 customizable exercises, 1%-200% of 1RM, 1RM calculator, TDEE/BMR/BMI Calculator, Maco Plan, & MORE. Just Does anyone know any good spreadsheets that allow tracking your deficit in weekly or monthly cycles by manually entering intake and TDEE each day? Calculate your Total Daily Energy Expenditure (TDEE) with our comprehensive TDEE Calculator. Posted by u/SuperiorLake_ - 8 votes and 6 comments TDEE confirms what I knew all along. Got some time? for TDEE I use the following multipliers on a table and make a graphic to help make sense of how big or small the differences in activity level can make on TDEE. You need to enter your data for about 2-3 weeks if you want an accurate estimation though. If both are done, that might just be your actual tdee. fit also does the same thing). First off, thanks u/n-Suns for the sheet. If one week your average is up 2 lbs from the previous week the weekly TDEE will show as only 1000 calories, while if the next week it's down 2 lbs again it'll show as 3000 calories. Most Accurate Tdee Calculator Total Daily Energy Expenditure (TDEE) is the number of calories your body needs in a day to maintain your current weight based on your activity level, age, height, weight, and sex. My Apple Watch The calculated TDEE after a couple weeks of consistent logging is just as accurate as my spreadsheet was, but it consolidates everything in one, easy to use app made by a group of real people, instead of having to use MyFitnessPal or other clunky alternatives in combination with an excel sheet. If you ate right at TDEE, you'd neither gain nor lose weight. The calculator shows My bmr is about 1850 and sedentary tdee is about 2,224 calories per day. Its completely free webapp that syncs nicely with myfitnesspal (spend a long time on this since they dont have an api lol). Enter the starting date at the top (the other cells will start to prompt for data after that) and then go week by week, day by day and populate your Use the TDEE sheet to figure out how many calories your body needs to function at your current activity rate. Apr 11, 2025 · You can't accurately calculate TDEE. Reply reply More repliesMore replies MostlyUnqualified • Any time you're using A TDEE calculator it's better to underestimate your activity level so that you don't eat too much, which isn't great regardless of your goals. Download the file and open in Google sheets or excel. I am 32/m 173 cm 185lb. u/3-suns ' sheet averages this over the last 4 weeks of data, which makes it quite sensitive to changes in routine. I get 10k steps a day, I run a 5k as well, and burn roughly active 800 calories per day. The best way to figure out your TDEE is to use something like this adaptive TDEE spreadsheet, TDEE. Hey everyone - im a soon to be doctor and fitness enthusiast and decided to make a nice online adaptive TDEE calculator and calorie/weight tracking system inspired by nSuns old TDEE spreadsheets which many of you guys might already use. Completely Free. Ultimate Gym Excel Sheet - Features: 22 customizable exercises, % of 1RM calculator, 1RM calculator, TDEE/BMR/BMI Calculator, Macro Plan, & MORE. Hope it helps some of you. Take the following example: someone eats 2000 calories per day and is fluctuating up and down within 4 lbs. If your TDEE is higher or lower b/c of activity, it will be eventually reflected in your weight, and the sheet will adjust. I just opened in Google Sheets and it mostly works - a couple of random blank cells and the charts don't work, but the bulk of the data is there, and most importantly, the TDEE calc is fine. The first number is just an estimate (which is why it might seem low/ high), but once you start tracking your weight and cals it will become closer to Create a named range by selecting cells and entering the desired name into the text box. And TDEE method has use cases where it's not useful - someone ramping up their training for endurance cardio event, not only is avg TDEE changing every week, but doing daily avg, and basing changes on weight change could be not fast enough. No Sign Up. It's the most accurate one I've found, but the catch is that it requires a few weeks' worth of data. Wondering if ~1kg a week is too aggressive a cut. Here is the sheet. I now started my bulk and counting calories meanwhile. Currently at ~90kg, looking to get to 80-75ish. I posted this about a month ago but wanted to share it again Its completely free webapp that syncs nicely with myfitnesspal (spend a long time on this since Total Daily Energy Expenditure (TDEE) is the number of calories an individual burns per day to maintain their weight. I've been losing at an average of just under 2 pounds a week (some weeks only 0. I thought it may can be beneficial for others as well, so I made it more customizable and put a tutorial in it. We would like to show you a description here but the site won’t allow us. Food Goal This sheet is where you select your activity level, your macro goals, and your body goals (cut, bulk, maintain). Nsuns averages over 8 weeks. The sheet now shows that my TDEE has dropped by about 100 calories in the last 4-6 weeks. Again, with this sheet, only edit the blue cells. Use Our Best, Most Accurate TDEE Calculator to work out your Total Daily Energy Expenditure. Now to my question, my weekly averages show I've been eating about 300-400 calories less than the calculated TDEE and I lose just over a lb/week. The sheet tries to figure out your TDEE, your Total Daily Energy Expenditure. fit, or the app MacroFactor. I'm going to dedicate August to tracking my TDEE/calories consumed/weight in this tracker and hope that the effort jarrs me back into losing weight again. My version averages over the last 12 weeks by default, and you can adjust that interval to something that works for you. I've been using the spreadsheet for the past 3 weeks, and so far the TDEE it was spitting out seemed sort of reasonable. Your tdee seems a little low given your activity and size. rmgkyyphgtchtwwokjvweuojrbwqafqbxtdopikcthnpmwebxngmpzktgqqfdwarkdvlmmchqyrd