CAC W3D4: Updated Weight Loss Spreadsheet V. 4

It’s been a while since I messed around with my handy weight loss spreadsheet, so following a few comments from blog reader Dana, I opened it back up to see what improvements could be made.

Behold! Version 4 of my Weight Loss Spreadsheet based on Tom Venuto’s Burn the Fat, Feed the Muscle ebook with the following features and additions:

Download: Weight Loss Spreadsheet V. 4

* Added Start Date field
* Added Target Date field
* Added calculated program length (in days) field
* Added a line in each existing program block (Regular, Accelerated, and Manual) to estimate how long it will take to reach your goal weight loss/gain using that program’s calorie levels.
* Added a “Time-Based” program to the Unisex, Female, and Male calculations that generates a low calorie day and high calorie day target intake based on your Target Date and your Target Weight Loss/Gain.
* Updated instructions

– Automatic calculation of calorie targets per day and per meal based on your entered data (age, height, weight, body fat % if known, meals per day, low calorie days per week, preferred macronutrient ratios, goal body fat %, and goal lean mass increase).
– Automatic calculation of carbohydrate, protein, and fat grams per meal to help you make smart choices when dining out, creating your own recipes or choosing prepackaged foods
– Calculates how much you can eat on your cheat/free day and still lose weight
– Calculates how much you should eat on your high zigzag days
– Calculates your current lean body mass, fat mass, and Body Mass Index (BMI)
– Calculates your target weight and weight loss/gain.
– Calculates your Basal Metabolic Rate (BMR)–How many calories your body requires just to perform basic functions each day–based on the Katch-Mcardle and the Harris-Benedict formulas.
– Calculates your Total Daily Energy Expenditure (TDEE), or the amount of calories you need to maintain your current weight with your exercise activity level taken into account
– Provides separate figures for Unisex (body fat %-based), Female (weight-based), and Male (weight-based)
– Can be used for either weight gain or weight loss

To use the spreadsheet, open it with Microsoft Excel, Quattro, (free download at or any other spreadsheet application capable of opening Excel files and just fill in your stats in the yellow boxes. The rest of the data (and there is a LOT of it) will be calculated for you.

You can either use the spreadsheet just once to plan out a program you will stick to for your entire challenge, or you can make more precise tweaks along the way by updating your stats every 2-4 weeks.

How easy is that?



1. 1/3 c. oatmeal, 3 T. raisins, 1 whole egg, 3 egg whites
2. 1 peach, 1 scoop whey
3. 6 oz. chicken breast, 1 c. mixed Chinese vegetables, 5 oz. potato
4. 1 unsalted rice cake, 1/2 T. all natural peanut butter, 1 scoop whey
5. 2 oz. chicken breast, 3 c. Romaine salad, 1 apple, 1 T. FF Italian dressing
6. 1 c. light soy milk, 1 scoop whey

Water: 16 cups

Supplements: multivitamin, calcium 600+D, EAS l-glutamine, Instone Pre-Workout Intensity

Calories: 1537 calories (53.5% carb/34.9% pro/15.2% fat)


* FGX Legs/Abs (40 minutes)
* Treadmill Run (6.5 mph / 0-2% incline / 30 min)

Calories burned: 619 calories

DEFICIT: -770 cal (Target: -632 cal/day)


6 thoughts on “CAC W3D4: Updated Weight Loss Spreadsheet V. 4

  1. Maggie, Great stuff. So great that you are back into this with a vengeance…we all win!! I have a question. I am 5’7″ guy, 44 years old, and I’ve run and P90X’d my way down to 138 lbs. I am really happy with the leaness, sitting at about 7-8% bodyfat. I don’t want to lose any more mass, and I don’t want any fat coming back…I’ve worked too hard to finally bare the abs and get rid of the last of the love handles. I want to maintain my leanness while steadily improving my muscle mass and endurance. My plan to improve at this point is just take everything up a notch: kick up running and weight lifing, while matching the caloric intake at maintenance (deficit=0). Am I on-track with my thinking, or missing something?

    Thanks for all the help, tools and motivation.

    🙂 phil

  2. Hey phil–I’m really not an expert on muscle gain, and I don’t want to steer you wrong, particularly since you are not only trying to gain lean mass but also training for ultramarathon events. That is WAY beyond my scope of knowledge, and I fully admit it. 🙂

    If you haven’t already, you should check out the forums at and post your question in the Bulking/Muscle Gain forum. There are quite a few knowledgeable people there — advice from 1FastGTX is always good, particularly in the area of lean mass gain.

    If you plan to stick with maintenance calories vs. a surplus, I think carb timing might be important in order to support muscle gain, but again, I’d check at JSF for more expert advice.

  3. Thanks Maggie. I’ll check out that reference. Congratulation on the challenge so far. You’re back in the ZONE!!! :barbells: :claphigh: :dbell:


  4. Hi Maggie,
    Thanks for the great materials!! I’m just starting the p90x and your site has been very helpful. I tried downloading Damon’s excel file, unfortunately the site is unavailable. COuld you please email me either a fresh link if you have one or the file itself.

    I thank you very much for the info and the continuous updates.


  5. Thank you so much for this.

    I’ve hit a plateau and was starting to lose hope.

    You have renewed my faith!

    Thank you so much!

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