Plan Recomposition 16 weeks (Excel)

## What you get

- 7 hojas funcionales with fórmulas real
- **Plan 16 weeks**: deficit Lun-Vie, maintenance Sáb-Dom, refeed each 4 sem
- **EMA (α=0.3)** of weight for filter ruido journal
- **Tracking weekly** with color condicional
- **Cardio + workout** progresivo in bloques of 4 sem
- **Settings auto**: reglas IF according to velocidad of pérdida
- **Dashboard Resultados** with chart evolución
- BMR Mifflin + TDEE automatic

## What it's for

Recomposition corporal estructurada with feedback weekly automatic. No you need to thinking — the Excel te dice si ajustar kcal each week.

## Compatibilidad

Excel 2016+, Google Sheets, LibreOffice Calc.