{"text_format":"3","workbook":"xlsx","n_sheets":2,"sheets":["Amortisasi Kalori","Pencarian Tipe Latihan"],"not_rendered":{"images":1,"defined_names":40},"read":"whole","date_system":"1900"}

{"sheet":"Amortisasi Kalori","index":0,"n_rows":998,"n_cols":13,"rows_kept":998,"merged":[[0,1,0,12],[1,1,1,6],[1,7,1,12],[2,1,2,6],[2,7,2,12],[3,1,3,3],[3,4,3,6],[3,7,3,8],[3,9,3,10],[3,11,3,12],[4,1,4,3],[4,4,4,6],[4,7,4,8],[4,9,4,10],[4,11,4,12],[5,9,5,10],[5,11,5,12],[6,9,6,10],[6,11,6,12],[7,4,7,6],[7,9,7,10],[7,11,7,12],[8,4,8,6],[8,9,8,10],[8,11,8,12]]}
[null,"JADWAL AMORTISASI KALORI"]
[null,{"$f":"IFERROR(CONCATENATE(\"HANYA \",DATEDIF(TanggalMulai,TanggalTarget,\"m\"),\" BULAN DAN \", DATEDIF(TanggalMulai,TanggalTarget,\"md\"),NomorHari),\"\")","v":"HANYA 3 BULAN DAN 14 HARI"},{"$nulls":5},{"$f":"IF(TargetBerat=\"BERKURANG\",\"Anda tidak disarankan untuk mengurangi asupan kalori lebih dari 1000 kalori di bawah kebutuhan kalori harian Anda atau mengonsumsi kurang dari \" & IF(JenisKelamin=\"PEREMPUAN\",\"1200 kalori per hari.\",\"1800 kalori per hari.\"),\"\")","v":"Anda tidak disarankan untuk mengurangi asupan kalori lebih dari 1000 kalori di bawah kebutuhan kalori harian Anda atau mengonsumsi kurang dari 1200 kalori per hari."}]
[null,{"$f":"IF(TargetBerat=\"Pertahankan\",\"\",\" SAMPAI ANDA MENCAPAI TARGET ANDA!\")","v":" SAMPAI ANDA MENCAPAI TARGET ANDA!"},{"$nulls":5},{"$f":"IF(TargetBerat=\"Pertahankan\",\"\",CONCATENATE(\"Tanggal target sasaran didasarkan pada \",IF(TargetBerat=\"BERKURANG\",\"penurunan \",\"perolehan \"),\"berat badan rata-rata yang disarankan sebesar \",IF(SatuanPengukuran=\"IMPERIAL\",\"1 pon\",\",45 k\"),\" per minggu.\"))","v":"Tanggal target sasaran didasarkan pada penurunan berat badan rata-rata yang disarankan sebesar 1 pon per minggu."}]
[null,"TINGKAT AKTIVITAS",{"$nulls":5},"SISTEM PENGUKURAN",null,"BERAT SAAT INI",null,"UMUR"]
[null,"AKTIVITAS SEDANG ",null,null,{"$f":"VLOOKUP(Tingkat,TipeOlahraga[],2,FALSE)","v":"OLAHRAGA 3-5 HARI/MINGGU"},null,null,"IMPERIAL",null,{"v":150,"d":"150.0"},null,34]
[null,"SAYA INGIN BERAT SAYA",{"$nulls":5},{"$f":"IF(Standar,\"TINGGI DALAM FT\",\"TINGGI DALAM M\")","v":"TINGGI DALAM FT"},{"$f":"IF(Standar,\"INCI\",\"SENTIMETER\")","v":"INCI"},"BERAT TARGET",null,"JENIS KELAMIN"]
[null,"BERKURANG",{"$nulls":5},5,{"v":5,"d":"5.0"},{"v":135,"d":"135.0"},null,"PEREMPUAN"]
[null,"TANGGAL MULAI TARGET",null,null,"TANGGAL SASARAN TARGET",null,null,"KEBUTUHAN KALORI HARIAN AWAL",null,"ASUPAN KALORI HARIAN AWAL",null,{"$f":"IF(TargetBerat=\"Tambah\",\"KALORI YANG DIBUTUHKAN LEBIH BANYAK\",\"KALORI UNTUK DIBAKAR\")","v":"KALORI UNTUK DIBAKAR"}]
[null,{"$f":"TODAY()-5","v":"2022-08-14"},null,null,{"$f":"IF(TargetBerat=\"Pertahankan\",\"\",IF(AND(SemuaLengkap,B12<>\"\"),MAX(B11:B998),\"Tanggal target tidak boleh lebih awal dari tanggal mulai. Silakan periksa entri Anda.\"))","v":"2022-11-28"},null,null,{"$f":"IF(SemuaLengkap,BMR*FaktorAktivitas,\"\")","v":{"v":2252.46,"d":"2252"}},null,{"$f":"IF(SemuaLengkap,BMR*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\")","v":{"v":1752.46,"d":"1752"}},null,{"$f":"IF(TargetBerat=\"Pertahankan\",\"\",(BeratUntukDiperolehDikurangi)*IF(Standar,1,2.2)*3500)","v":52500}]
[null,"TANGGAL","MINGGU","HARI","BERAT","BMR","KAL YANG DIKONSUMSI","KAL DIBAKAR",{"$f":"IF(TargetBerat=\"Tambah\", \"CAL EKSTRA\",\"DEFISIT CAL\")","v":"DEFISIT CAL"},"KAL TERSISA",{"$f":"IF(SatuanPengukuran=\"IMPERIAL\",\"LBS TERSISA\",\"KGS TERSISA\")","v":"LBS TERSISA"},{"$f":"IF(TargetBerat=\"Tambah\",\"PEROLEHAN\",\"PENGURANGAN\")","v":"PENGURANGAN"},"% TARGET"]
[null,{"$f":"IFERROR(IF(Pertahankan,\"\",TanggalMulai), \"\")","v":"2022-08-14"},{"$f":"IFERROR(IF(Pertahankan,\"\",1), \"\")","v":1},{"$f":"IFERROR(IF(AND(ISNUMBER(J11),J11>0),1,\"\"), \"\")","v":1},{"$f":"IFERROR(IF(Pertahankan,\"\",Berat), \"\")","v":{"v":150,"d":"150.0"}},{"$f":"IFERROR(IF(Pertahankan,\"\",IF(E11>0,BMRBerjalan,\"\")), \"\")","v":{"v":1453.2,"d":"1453"}},{"$f":"IFERROR(IF(Pertahankan,\"\",AsupanKaloriAwal), \"\")","v":{"v":1752.46,"d":"1752"}},{"$f":"IFERROR(F11*(FaktorAktivitas),\"\")","v":{"v":2252.46,"d":"2252"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G11-H11,H11-G11),\"\")","v":500},{"$f":"IFERROR(L9, \"\")","v":52500},{"$f":"IFERROR(IF(Standar,J11/KalPerPound,J11/KalPerPound/2.2),\"\")","v":{"v":15,"d":"15.0"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K11,\"\")","v":{"v":0,"d":"0.00"}},{"$f":"IFERROR(IF(Pertahankan,\"\",0%), \"\")","v":{"v":0,"d":"0%"}}]
[null,{"$f":"IFERROR(IF(K11>0,B11+1,\"\"),\"\")","v":"2022-08-15"},{"$f":"IFERROR(IF(D12<>\"\",IF(MOD(D12,7)=1,(D11/7)+1,\"\"),\"\"),\"\")","v":""},{"$f":"IFERROR(IF(K11>0,D11+1,\"\"),\"\")","v":2},{"$f":"IFERROR(IF($D12<>\"\",E11-(I11/KalPerPound),\"\"),\"\")","v":{"v":149.85714285714286,"d":"149.9"}},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1452.5785714285714,"d":"1453"}},{"$f":"IFERROR(IF(K11>0,F11*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1752.46,"d":"1752"}},{"$f":"IFERROR(F12*(FaktorAktivitas),\"\")","v":{"v":2251.4967857142856,"d":"2251"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G12-H12,H12-G12),\"\")","v":{"v":499.03678571428554,"d":"499"}},{"$f":"IFERROR(J11-I12,\"\")","v":{"v":52000.963214285715,"d":"52001"}},{"$f":"IFERROR(IF(Standar,J12/KalPerPound,J12/KalPerPound/2.2),\"\")","v":{"v":14.85741806122449,"d":"14.9"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K12,\"\")","v":{"v":0.1425819387755105,"d":"0.14"}},{"$f":"IFERROR(IF(B11<>\"\",L12/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.009505462585034034,"d":"1%"}}]
[null,"2022-08-16",{"$f":"IFERROR(IF(D13<>\"\",IF(MOD(D13,7)=1,(D12/7)+1,\"\"),\"\"),\"\")","v":""},3,{"v":149.71456091836734,"d":"149.7"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1451.9583399948979,"d":"1452"}},{"$f":"IFERROR(IF(K12>0,F12*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1751.4967857142856,"d":"1751"}},{"$f":"IFERROR(F13*(FaktorAktivitas),\"\")","v":{"v":2250.5354269920917,"d":"2251"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G13-H13,H13-G13),\"\")","v":{"v":499.03864127780616,"d":"499"}},{"$f":"IFERROR(J12-I13,\"\")","v":{"v":51501.92457300791,"d":"51502"}},{"$f":"IFERROR(IF(Standar,J13/KalPerPound,J13/KalPerPound/2.2),\"\")","v":{"v":14.714835592287976,"d":"14.7"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K13,\"\")","v":{"v":0.2851644077120241,"d":"0.29"}},{"$f":"IFERROR(IF(B12<>\"\",L13/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.01901096051413494,"d":"2%"}}]
[null,"2022-08-17","",4,{"v":149.57197844943082,"d":"149.6"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1451.338106255024,"d":"1451"}},{"$f":"IFERROR(IF(K13>0,F13*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1750.5354269920917,"d":"1751"}},{"$f":"IFERROR(F14*(FaktorAktivitas),\"\")","v":{"v":2249.5740646952872,"d":"2250"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G14-H14,H14-G14),\"\")","v":{"v":499.0386377031955,"d":"499"}},{"v":51002.885935304716,"d":"51003"},{"$f":"IFERROR(IF(Standar,J14/KalPerPound,J14/KalPerPound/2.2),\"\")","v":{"v":14.572253124372775,"d":"14.6"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K14,\"\")","v":{"v":0.4277468756272249,"d":"0.43"}},{"$f":"IFERROR(IF(B13<>\"\",L14/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.028516458375148327,"d":"3%"}}]
[null,"2022-08-18","",5,{"v":149.42939598151563,"d":"149.4"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1450.717872519593,"d":"1451"}},{"$f":"IFERROR(IF(K14>0,F14*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1749.5740646952872,"d":"1750"}},{"$f":"IFERROR(F15*(FaktorAktivitas),\"\")","v":{"v":2248.612702405369,"d":"2249"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G15-H15,H15-G15),\"\")","v":{"v":499.03863771008173,"d":"499"}},{"v":50503.847297594635,"d":"50504"},{"$f":"IFERROR(IF(Standar,J15/KalPerPound,J15/KalPerPound/2.2),\"\")","v":{"v":14.42967065645561,"d":"14.4"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K15,\"\")","v":{"v":0.5703293435443904,"d":"0.57"}},{"$f":"IFERROR(IF(B14<>\"\",L15/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.03802195623629269,"d":"4%"}}]
[null,"2022-08-19","",6,{"v":149.28681351359845,"d":"149.3"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1450.097638784153,"d":"1450"}},{"$f":"IFERROR(IF(K15>0,F15*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1748.612702405369,"d":"1749"}},{"$f":"IFERROR(F16*(FaktorAktivitas),\"\")","v":{"v":2247.6513401154375,"d":"2248"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G16-H16,H16-G16),\"\")","v":{"v":499.03863771006854,"d":"499"}},{"v":50004.80865988457,"d":"50005"},{"$f":"IFERROR(IF(Standar,J16/KalPerPound,J16/KalPerPound/2.2),\"\")","v":{"v":14.287088188538448,"d":"14.3"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K16,\"\")","v":{"v":0.7129118114615522,"d":"0.71"}},{"$f":"IFERROR(IF(B15<>\"\",L16/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.04752745409743682,"d":"5%"}}]
[null,"2022-08-20","",7,{"v":149.1442310456813,"d":"149.1"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1449.4774050487138,"d":"1449"}},{"$f":"IFERROR(IF(K16>0,F16*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1747.6513401154375,"d":"1748"}},{"$f":"IFERROR(F17*(FaktorAktivitas),\"\")","v":{"v":2246.6899778255065,"d":"2247"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G17-H17,H17-G17),\"\")","v":{"v":499.038637710069,"d":"499"}},{"v":49505.7700221745,"d":"49506"},{"$f":"IFERROR(IF(Standar,J17/KalPerPound,J17/KalPerPound/2.2),\"\")","v":{"v":14.144505720621286,"d":"14.1"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K17,\"\")","v":{"v":0.8554942793787141,"d":"0.86"}},{"$f":"IFERROR(IF(B16<>\"\",L17/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.05703295195858094,"d":"6%"}}]
[null,"2022-08-21",2,8,{"v":149.00164857776414,"d":"149.0"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1448.857171313274,"d":"1449"}},{"$f":"IFERROR(IF(K17>0,F17*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1746.6899778255065,"d":"1747"}},{"$f":"IFERROR(F18*(FaktorAktivitas),\"\")","v":{"v":2245.7286155355746,"d":"2246"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G18-H18,H18-G18),\"\")","v":{"v":499.0386377100681,"d":"499"}},{"v":49006.73138446444,"d":"49007"},{"$f":"IFERROR(IF(Standar,J18/KalPerPound,J18/KalPerPound/2.2),\"\")","v":{"v":14.001923252704126,"d":"14.0"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K18,\"\")","v":{"v":0.9980767472958743,"d":"1.00"}},{"$f":"IFERROR(IF(B17<>\"\",L18/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.06653844981972495,"d":"7%"}}]
[null,"2022-08-22","",9,{"v":148.859066109847,"d":"148.9"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1448.2369375778344,"d":"1448"}},{"$f":"IFERROR(IF(K18>0,F18*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1745.7286155355746,"d":"1746"}},{"$f":"IFERROR(F19*(FaktorAktivitas),\"\")","v":{"v":2244.7672532456436,"d":"2245"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G19-H19,H19-G19),\"\")","v":{"v":499.038637710069,"d":"499"}},{"v":48507.69274675437,"d":"48508"},{"$f":"IFERROR(IF(Standar,J19/KalPerPound,J19/KalPerPound/2.2),\"\")","v":{"v":13.859340784786964,"d":"13.9"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K19,\"\")","v":{"v":1.1406592152130361,"d":"1.14"}},{"$f":"IFERROR(IF(B18<>\"\",L19/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.07604394768086907,"d":"8%"}}]
[null,"2022-08-23","",10,{"v":148.71648364192984,"d":"148.7"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1447.6167038423948,"d":"1448"}},{"$f":"IFERROR(IF(K19>0,F19*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1744.7672532456436,"d":"1745"}},{"$f":"IFERROR(F20*(FaktorAktivitas),\"\")","v":{"v":2243.805890955712,"d":"2244"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G20-H20,H20-G20),\"\")","v":{"v":499.03863771006854,"d":"499"}},{"v":48008.654109044306,"d":"48009"},{"$f":"IFERROR(IF(Standar,J20/KalPerPound,J20/KalPerPound/2.2),\"\")","v":{"v":13.716758316869802,"d":"13.7"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K20,\"\")","v":{"v":1.283241683130198,"d":"1.28"}},{"$f":"IFERROR(IF(B19<>\"\",L20/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.0855494455420132,"d":"9%"}}]
[null,"2022-08-24","",11,{"v":148.5739011740127,"d":"148.6"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1446.996470106955,"d":"1447"}},{"$f":"IFERROR(IF(K20>0,F20*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1743.8058909557121,"d":"1744"}},{"$f":"IFERROR(F21*(FaktorAktivitas),\"\")","v":{"v":2242.84452866578,"d":"2243"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G21-H21,H21-G21),\"\")","v":{"v":499.0386377100681,"d":"499"}},{"v":47509.61547133424,"d":"47510"},{"$f":"IFERROR(IF(Standar,J21/KalPerPound,J21/KalPerPound/2.2),\"\")","v":{"v":13.57417584895264,"d":"13.6"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K21,\"\")","v":{"v":1.42582415104736,"d":"1.43"}},{"$f":"IFERROR(IF(B20<>\"\",L21/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.09505494340315733,"d":"10%"}}]
[null,"2022-08-25","",12,{"v":148.43131870609554,"d":"148.4"},{"$f":"IFERROR(BMRBerjalan,\"\")","v":{"v":1446.3762363715157,"d":"1446"}},{"$f":"IFERROR(IF(K21>0,F21*FaktorAktivitas+IF(TargetBerat=\"Pertahankan\",0,IF(TargetBerat=\"BERKURANG\",-500,IF(TargetBerat=\"Tambah\",500))),\"\"),\"\")","v":{"v":1742.8445286657802,"d":"1743"}},{"$f":"IFERROR(F22*(FaktorAktivitas),\"\")","v":{"v":2241.883166375849,"d":"2242"}},{"$f":"IFERROR(IF(TargetBerat=\"Tambah\",G22-H22,H22-G22),\"\")","v":{"v":499.038637710069,"d":"499"}},{"v":47010.576833624174,"d":"47011"},{"$f":"IFERROR(IF(Standar,J22/KalPerPound,J22/KalPerPound/2.2),\"\")","v":{"v":13.431593381035478,"d":"13.4"}},{"$f":"IFERROR(BeratUntukDiperolehDikurangi-K22,\"\")","v":{"v":1.5684066189645218,"d":"1.57"}},{"$f":"IFERROR(IF(B21<>\"\",L22/(BeratUntukDiperolehDikurangi),\"\"),\"\")","v":{"v":0.10456044126430146,"d":"10%"}}]
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{"sheet":"Pencarian Tipe Latihan","index":1,"n_rows":8,"n_cols":4,"rows_kept":8,"hidden":true}
[null,"Pencarian Tipe Latihan"]
[null," Lembar ini harus tetap tersembunyi."]
[null,"JENIS OLAHRAGA","DESKRIPSI","FAKTOR"]
[null,"SAMBIL DUDUK ","SEDIKIT HAMPIR TANPA OLAHRAGA",1.2]
[null,"AKTIVITAS RINGAN ","OLAHRAGA 1-2 HARI/MINGGU",1.375]
[null,"AKTIVITAS SEDANG ","OLAHRAGA 3-5 HARI/MINGGU",1.55]
[null,"SANGAT AKTIF ","OLAHRAGA 6-7 HARI/MINGGU",1.725]
[null,"EKSTRA AKTIF ","OLAHRAGA 6-7 HARI/MINGGU + PEKERJAAN FISIK/2X LATIHAN",1.9]