Weight Projection Chart

Hi!  A while I stumbled upon a spreadsheet on another weight loss blog (losingtofindmyself.com) that spelled out the formula for estimating calories in/out and charting projected weight loss over time.  My Plan is all about this math...being accountable for what comes in, exercising, etc. 

This is an excellent way to get an idea of what is possible.  Of course your numbers may vary week to week from these projections...but its nice to come up with a formula that best meets your goals. 

Example:  I plugged in my starting weight, starting diet date, my calories per day eating and my weekly calories burned during exercise.  The spreadsheet calculates your BMR (how many calories you need per day/ week to maintain) and charts the deficits based on projections.  Check it out. I have made a note on guesstimating if you are doing Weight Watchers or a point based system vs counting actual calories. 

Here is a screen shot:

Here is a link to download the Excel spreadsheet: http://www.nosilla.net/gowearfit/weightloss_projection.xls  I promise this is a safe file!

Let me know if you have any questions ... and I would like to thank Ken from losingtofindmyself.com for taking the time to put this together and letting me run with it!