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spikeddem


Mar 23, 2011, 12:29 PM

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Registered: Aug 27, 2007
Posts: 6319

Dieting Sheets with Excel
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Lots of talk of dieting and nutrition on the site lately. Here's an excel workbook I put together to help me with my diet. Once it's setup with foods you commonly consume, it's very slick. Especially if you have a smartphone to work with it all on.

Whenever you eat a new food just select it from the next blank drop down box under "Food." The caloric information for the food will be automatically filled out based upon 1 "base unit" of the food. Enter a number in the "Portion" column corresponding to how much you ate. This "portion" amount allows you to either make rough estimates or provide accurate numbers, based upon your preferences.

There are more instructions included.

The percent fat ranges and percent protein ranges I snagged from Jay's PDF on Dieting.

If you add more than fifty foods to the food list, you'll run into some problems. Similarly, if you have more than 20 different foods in a day, you'll also run into problems. They can be fixed, but I leave it to you to figure this out if it's a problem.

BMR Calculations:


Daily Intake List:


Food List:


Edit: Added fat loss calories information to the program. It's currently a 500 calorie deficit.


(This post was edited by spikeddem on Aug 15, 2011, 6:44 AM)
Attachments: dailyintake.JPG (77.2 KB)
  foodlist.JPG (64.0 KB)
  bmrguidelines.JPG (133 KB)
  jdrc_template.xlsx (28.8 KB)



Edit Log:
Post edited by spikeddem () on Mar 23, 2011, 1:16 PM
Post edited by spikeddem () on Mar 23, 2011, 1:17 PM
Post edited by spikeddem () on Mar 23, 2011, 8:07 PM
Post edited by spikeddem () on Aug 15, 2011, 6:44 AM


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