There is nothing to change here, the values will get updated once you update the ‘GENERAL’ tab. The three projection tables are calculated using both M-Stj formula and the KmA formula (using your body fat). 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). This tab has three tables that give you an estimation about your weight evolution, using both M-Stj formula, during 20 weeks. Make sure to enter these values in centimeters (you can use the converter to convert values from inches to centimeters). For it to work, make sure to put your waist, your wrist, your hip, and your forearm circumferences in the main section. New: This section now contains an estimation for women. Based on these figures, I give an estimation of your body fat. 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. 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). This section is an estimation about whether you eat too much or not based on your calories consumption. This will be a determining factor for assessing your energy expenditure! Weight gain/ Weight loss Factor This section will give you an estimation about your activity level, based on the number you provided into the green cell entitled “Activity Level”. The result is just percentage-based, using “usual” values. 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. 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. But you should have roughly the same results. What’s the difference? Mifflin-St Jeor’ does not use your body fat, while it’s required for Katch-McArdle’. 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. For men, you only need the bodyweight, as well as the waist. These last four fields are only required for women, in order to obtain an estimation of your body fat. The following extra fields only apply if you are a women, and would like to have an estimation of your body fat:.Your current calories consumption (just an average).Your current body fat (if you know it).Use the converter provided to convert it. If you want to have your body composition calculated, enter your waist, in centimeters.For example, a sedentary person would have an activity level of 1.2 This field is based on the values presented on the section “Activity Level”. Your activity level (Please refer to the examples provided under).Your height (in centimeters) (you can use the converter).Your weight (in kilos) (you can use the converter).In the tab ‘GENERAL’, fill out the following yellow cells Chose a format in order to export the sheet. In order to do so, navigate to “File” -> “Download as”. This will make a copy for you to edit the file from Google directly. In order to do so, navigate to “File” -> “Make a copy”. New!! There is now an embedded language switcher but more importantly….a body composition calculator! Linkīefore being able to edit the file, you need to make a copy. In order to track and assess your goals, I created an online spreadsheet that will be useful for you!
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