I don’t have a spreadsheet to share, but I have created something similar by coding it in PHP. The good news is that you don’t really need too much to calculate this for yourself.
Google Sheets uses the same functions as Excel for financial variables. You can use the FV function (future value) to calculate how much money you will have at a certain retirement year by inputting a rate (e.g. what you think the annual inflation-adjusted growth of your investments is), the number of periods (i.e. how many years till your retirement), the amount of contributions you are going to make per year (if you want that as part of the equation, you could also leave this at zero to assume you make no more contributions), and finally the present value of your net wealth.
Then you just use the PMT function to see how much you can pay yourself per year with the result of the FV function. To do that, you again put in the assumed annual inflation-adjusted rate of growth, the number of years you need to pay yourself out (a little morbid, but this is how long you think you might live after retiring), and the value of your net wealth at retirement (the result of the FV above).
I actually have my app give me four numbers: what I could take now, what I could take at 55 assuming I make no more contributions, what I could take at 55 if I can make minimal contributions (25% of my current ones), and finally what I can take at 55 if I continue on my current path of contributions.
Hope this helps.