Every body is different. No spreadsheet can tell you how many calories you need to be eating or what your nutritional requirements are.
I'm not saying it's a useless tool to have, just you know, make sure you clarify the variables and space for error in the results.
I hate to say it but your BMR doesn't tell you much. Muscle requires a lot more energy to maintain than body fat, and furthermore, muscle weighs more than fat inches for pounds. Basically when calculating your BMR you're guaranteed to get a number that's either too low, or too high as it doesn't calculate fat and muscle mass seperately. Other factors can attribute to your metabolism as well. Some people are simply born with a fast metabolism. Sometimes medications or supplements you take will affect this. Stress, work, happiness, chemicals in the atmosphere or your environment can all have a role in your metabolism. Basing your daily caloric intake and health off an innacurate equation doesn't make sense IMO. Then we wonder why all these fitness buffs collapse at 40 with all sorts of freak incidents you'd normally expect in an unhealthy person (ie. heart attacks, stroke, etc).
Your body has no blueprints. Nothing is set in stone. You will never find an accurate equation to measure how much you should be eating ideally because every day you need to consume a different amount of food. If you stick to a number you turn up with an equation, you will either overfeed or underfeed your body on a regular basis.
We weren't meant to become healthy by mastering equations and disecting our food. We were meant to be healthy by staying active throughout most of our time, eating food which is good for us, limiting our meat intake (evidence suggests that we were more gatherers than hunters. Evidence includes lack of weapons, lack of effort into weapon sofistication, evidence that women were extremely valued and respected for their roles as gatherers, in some cases worshiped, and a lack of physical conditions that reflect a diet high in meat or combat related injuries. It's estimated that our diet may have consisted of as little as 5-10% meat) and just being sensible and competent enough to beat natural selection. Being healthy isn't a challenge once you get there. Your body wants to be healthy but it's adapted to eating junk and not meeting its nutritional needs. Your overall system is weak, and thus, has problems using the energy from your body to change itself effectively. Furthermore, it associates that junk as an ideal source of sustinance because that's what it's used to, and that's what it's going to revert back to when you get hungry for awhile, until your body can construct the proper grey matter in the brain and can get those nerves working right to start telling your body that plants are what you want/need to eat.
As for foods. Walnuts. Walnuts are an absolute must. Same with almonds. They're incredibly high in calories, but virtually all those calories come from vitamins, protein, and fiber. All good stuff you need.They're also a good source of folic acids which can be sort of tricky to consume enough of regularly.
Ultimately, food lists are sort of redundant because the fact is, you should eat all of it. If it isn't processed and full of additives or flavorings, you should without a doubt be eating it with as much variety as you can manage.
Nuts
Berries
Fruit
Legumes
Vegetables
Meat
That's your food guide. Eat as much variety from each catagory as your grocery store will provide. Furthermore, a little known fact of physics, but the blades in your blender tear molecules apart rendering all those vitamins and nutrience in your fruit smoothies as useless calories your body just has to burn off and can't use. Use as little processing of your raw food materials as possible. With time and a healthy eased approach, your body will adapt to what it interprets as a new environment where plants grow instead of chocolate bars, and you'll develop instincts that drive you to eat healthily, happily, and effectively for your own individual nutritional needs, as your body asks for it.
If you believe there's some value in what I'm saying and wish to follow my advice. Instead of making a spreadsheet to calculate nutritional needs, make a spreadsheet to calculate nutritional deficiencies.
Make a sheet that will calculate your diet and will tell you which vitamins and nutrience you have a low intake of. Furthermore, add a list and description of the vitamins and what exactly they do in the body.
I think one of the best pieces of advice no website told me was that by consuming B complex vitamins, my brain would be able to grow, repair, and adapt faster which will help lead to a healthy diet, and also helps for kicking addictions and habbits. For women it's also good for PMS. Bet the doctor never told you that... Bet they also didn't tell you that penicillin and related antibiotics kill the bacteria in your intestines that control yeast growth, and that when you take these antibiotics, the yeast has time to grow wild and you end up with traces of it in abnormal parts of your body which can result in low energy, fatigue, poor concentration, cravings, etc. Naturopaths strongly advise you supplement acidophilus when taking these antibiotics.
So basically, a sheet that tells you which nutrience you aren't getting, and which you're getting in extremely excessive quantities. Tells you what your body isn't getting from the nutrience deficiency, and maybe even list a few symptoms which could help determine nutrience deficiencies to your own body's requirements. Maybe include a work-out section that'll determine which muscles you could be neglecting, and how to work them.
Fitness is not a flawless science. What works for one person amazingly may cause rapid weight gain or loss in another person. You can't be healthy doing just what you've heard is healthy if your body doesn't feel natural in doing it.
