So, after getting frustrated going over a few units and trying to ensure I had the correct values, I created this converter. It's primarily for damage, which is the trickiest and most time-consuming part, though it does armour as well. It's still very manual, but it will prevent the math from going wrong at least.
All grey cells with red text are those that require user input. Each weapon drop-down box has the full non-BA weapon list, both Inner Sphere and Clan. For each weapon there's separate drop-down selections to indicate if that weapon has (enough) Ammo, is a One-Shot weapon, or benefits from AES or a T(argeting) C(omputer). It will auto-calc your base damage and weapon heat based on these selections.
From there, all you have to do is add in the heat generated from non-weapons sources in AI 16 (movement, Nova, stealth armour, etc) and the unit's heat dissipation (AI 19). Final heat-adjusted stats are spit out in the blue boxes.
The sheet is locked so that you only work in the right areas, but there's no password to unlock it if you want to mess around. Let me know if you find anything wrong, or have a suggestion as to how to improve it.
https://www.dropbox.com/s/iucoz2e4eqi9yvo/Alpha%20Strike%20Converter%20v2.3.xlsx?dl=0EDIT: it now does engine type and structure as well.
Most recent version:
23 March 2018 (v2.1): corrected heat-conversion rates, especially with OVL. It should be up to date with all errata as of that date.
9 Dec 2020 (v2.3): corrected heat for rocket launchers and OS launchers; added colour-coding to the weapon option cells so you're less likely to miss that you accidentally had the TC or OS or Ammo flags on.