In order to track and assess your goals, I created an online spreadsheet that will be useful for you!

New!! There is now an embedded language switcher; but more importantly….a body composition calculator!

Link

Total Downloads: 22047

How to use the sheet?

Download a Copy

Before being able to edit the file, you need to make a copy. For that, you have two options. You can either:

Make a copy. In order to do so, navigate to “File” -> “Make a copy”. This will make a copy for you to edit the file from Google directly.
Download the file. In order to do so, navigate to “File” -> “Download as”. Chose a format in order to export the sheet.

In the tab ‘GENERAL’, fill out the following yellow cells

Your weight (in kilos) (you can use the converter).
Your height (in centimeters) (you can use the converter).
Your age.
Your activity level (Please refer to the examples provided under). This field is based on the values presented on the section “Activity Level”. For example, a sedentary person would have an activity level of 1.2
If you want to have your body composition calculated, enter your waist, in centimeters. Use the converter provided to convert it.

Optional Fields

Your current body fat (if you know it).
Your current calories consumption (just an average).
The following extra fields only apply if you are a women, and would like to have an estimation of your body fat:
- Your waist circumference
- Your wrist circumference
- Your hip circumference
- Your forearm circumference

These last four fields are only required for women, in order to obtain an estimation of your body fat. For men, you only need the bodyweight, as well as the waist.

The sheet will give you an estimation of your calories need (under the column “CALORIES”), using both Mifflin-St Jeor and Katch-McArdle formulas; both being considered as the most accurate formulas.

What’s the difference? Mifflin-St Jeor’ does not use your body fat, while it’s required for Katch-McArdle’. But you should have roughly the same results.

Results Interpretation

General Tab

Once you filled the fields, you will find on the left basic results for both men and women for Mifflin-St Jeor’s formula, and the mixed result with Katch-McArdle’s formula.

On the left, I added a simple method to determine the number of calories you have to eat if you either want to lose or gain weight; using a slight deficit or surplus, out of the three formulas. The result is just percentage-based, using “usual” values.

Activity Level

This section will give you an estimation about your activity level, based on the number you provided into the green cell entitled “Activity Level”. This will be a determining factor for assessing your energy expenditure!

Weight gain/ Weight loss Factor

This section is an estimation about whether you eat too much or not based on your calories consumption. The more the ration is far from 0.45, the more likely you will gain fat, or perturb your hormonal system if you do not eat enough based on your calories need, is the restriction is too severe (usually from 45 to 80% and more are not uncommon).

Body composition calculator

This is the new one. This section (upper right of the tab) will assess your body composition; that means your lean body mass and fat mass using your height and your waist. Based on these figures, I give an estimation of your body fat.

New: This section now contains an estimation for women. For it to work, make sure to put your waist, your wrist, your hip, and your forearm circumferences in the main section. Make sure to enter these values in centimeters (you can use the converter to convert values from inches to centimeters).

Projections Tab

This tab has three tables that give you an estimation about your weight evolution, using both M-Stj formula, during 20 weeks. This is nothing but an estimation about the time you would need to reach your goals (and no, you won’t gain 20 pounds of lean mass in 4 weeks). The three projection tables are calculated using both M-Stj formula and the KmA formula (using your body fat).

There is nothing to change here, the values will get updated once you update the ‘GENERAL’ tab.

My Weight Evolution Tab

In this tab, every week, enter your weight, and an estimation of how many calories you consumed (Weekly calories divided by 7), and eventually the protocol you are currently following (as a reminder to know if it “worked” more than another protocol), and these columns will be used to draw the dynamic chart on the right. This graph will give you an evolution of you weight against the calories you consume through months. This will give you an accurate measure about your calories consumption (your TDEE)

MyFitnessPal Tab

This tab provides three models you are free to test out. I provide a repartition between proteins, lipids and carbohydrates. The “My Macros” macros are the one I think are easy to stick to. The other repartition have a slight update on carbs and lipids.

If you are used to follow low-carb diets, such as ketogenic diets, increase your lipids consumption.

Intermittent Fasting Tab

This tab will help you to set up your IF plan. Based on your current calories intake, three “days” will be calculated, using different parameters:

The protein intake you want to have.
The lipids intake you want.
The deficit for your OFF day.

The first table is a day ON (Training day), the two others are two days OFF – the first one is the typical IF OFF day, the second is a slight variation.

You can play with the different proteins and lipids intakes in order to find a macronutrients composition that suits you.