![]() MyFitnessPal is a great app and helps out a lot of people. I'm not trying to say everyone should do that. Life got way better when I stopped putting every single item in to MyFitnessPal. If I added extra stuff I would just note it in my mind and go from there but I wouldn't track every individual piece any more after that first one. If it came to lets say 400 calories that would just be my general amount I would count if I would eat a sandwich after that. Two slices of bread is X calories and macros, 1 slice of cheese is X calories and macros, get the scale out and measure out how much meat was one serving and add it all up. Like in your example of a sandwich I would measure everything out. I found it was much more enjoyable to stop worrying about the exact calories in every little thing and just go for more of a ballpark number. I tried to do it all the time before but it gets so tedious and annoying. I did it at first for like 2 or 3 weeks just to get a general idea of what eating 3000 or however many calories was like then I didn't track it as exactly. I'm open to suggestions if anyone has some! Thanks, hope people enjoy. If somebody requests it, I'm guessing I can add that in just a few minutes of work. It's really there just to smooth your results and remove outliers (you could even change it to 100 lb and the spreadsheet will still work). If you're dream bulking, maybe you expect that you actually gained more than 0.3 lb in a day. You can adjust the 0.3 lb to whatever you'd like in cell J2.I've found this works better for me - it's almost the same as deleting outliers (like days where you have 10 lb of cake in your belly or days where you're dehydrated). Instead, this spreadsheet never lets your weight change by more than 0.3 lb (0.14 kg) in a day. Some people do this by taking a 3-day average. Rather than using your actual weight, I'm smoothing the weight changes. You'll notice that your TDEE is based off of the weight in column D instead of the weight you entered. ![]() I think I've found I'm closer to 3,000, but it seems to change every time I bulk and cut. The spreadsheet starts off assuming that 3,500 calories = 1 lb (7,700 calories = 1 kg).You can adjust how many days are included in the rolling average in cell B3.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. After you enter your 2nd day's weight, the spreadsheet will start outputting estimated TDEEs in column I. ![]() At the end of that day, enter how many calories you consumed on the same line in column C.
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