Burn The Fat, Feed The Muscle/Body-For-Life Fat Loss Calculator

ENTER DATA Age 31 yrs INSTRUCTIONS

Weight (lbs) 135.8 lbs
Height (in) 66 in 1. Fill in your information in the bright
Activity Level Multiplier 1.38 yellow boxes in the "ENTER DATA" area.
Current Body Fat Percentage (if known-optional) 19 % The "Manual" calorie target is optional but
Target Body Fat Percentage 12 % useful for testing out higher or lower
Target Lean Body Mass Increase 0 lbs values to meet your target date in case
Program Start Date 07/13/06 the recommended programs are too
Target Goal Date 10/04/06 conservative (or aggressive!)
Meals Per Day (BFL standard = 6) 6 meals
Low Calorie Days Per Week (BFL standard = 6) 6 days 2. All other values will be automatically
Carbohydrate Ratio 40 % calculated.
Protein Ratio 40 %
Fat Ratio 20 % 3. Mouseover the boxes containing little
Manual Calorie Target Per Day (OPTIONAL) 1500 cal red triangles in the corner for further
explanations of that field.
BASIC STATS Lean Body Mass/LBM (lbs) Requires BF% 110.00 lbs
Fat Body Mass (lbs) Requires BF% 25.80 lbs 4. If you know your current body fat %, the
Weight in KG 61.73 kg "UNISEX" calorie calculations are the
Height in CM 167.64 cm most accurate. If you don't know your
BMI (Body Mass Index: Healthy range 18.5 - 24.9) 21.92 bmi current BF%, go with the values
Target Weight (lbs) Requires Current and Target BF% 125.00 lbs corresponding to your gender.
Target Weight Loss (lbs) Requires Current and Target BF% 10.80 lbs
Length of Program 84 days 5. You can either plug in your information
just once at the beginning, or update
every 2 or 4 weeks for more precision.
NOTES:
* The Regular and Accelerated figures are based on formulas from Burn the Fat, Feed the Muscle by Tom Venuto
* The Time-Based figures calculate calories based on your target goal weight and date.
* The Manual figures are based on your entered calorie target per day on line 15.
NUTRIENTS (per meal)
Calories Carb (g) Protein (g)Fat (g)
UNISEX BMR (Katch-McArdle) 1449.98 BEST METHOD
(Requires BF%) Total Daily Energy Expenditure/TDEE (Maintenance) 1993.72 332 33 33 7

REGULAR Weight Loss Range 1594.98 to 1694.66 274 27 27 6

High Calorie Day Target 1993.72 332 33 33 7
Weekly Caloric Deficit -2392.47
Estimated Pounds Lost Per Week -0.68 lbs
Free Day Limit (To lose 0.5 lb/week) 2636.19 Ok
Free Day Limit (To lose 1 lb/week) 886.19 Too Low
Time Required to Reach Goal 110.62 days Too Long

ACCELERATED Weight Loss Range 1395.61 to 1495.29 241 24 24 5

High Calorie Day Target 1794.35 299 30 30 7
Weekly Caloric Deficit -3588.70
Estimated Pounds Lost Per Week -1.03 lbs
Free Day Limit (To lose 0.5 lb/week) 3832.42 Ok
Free Day Limit (To lose 1 lb/week) 2082.42 Ok
Time Required to Reach Goal 73.75 days Ok

TIME-BASED Weight Loss Daily Target 1501.84 250 25 25 6

High Calorie Day Target 1794.35 299 30 30 7
Weekly Caloric Deficit -3150.66
Daily Caloric Deficit (Low Calorie Days) -491.88
Daily Caloric Deficit (High Calorie Days) -199.37
Estimated Pounds Lost Per Week -0.90 lbs
Time Required to Reach Goal 84.00 days Ok

MANUAL Weight Loss Range 1500.00 250 25 25 6

High Calorie Day Target 1993.72 332 33 33 7
Weekly Caloric Deficit -2962.34
Estimated Pounds Lost Per Week -0.85 lbs
Free Day Limit (To lose 0.5 lb/week) 3206.06 Ok
Free Day Limit (To lose 1 lb/week) 1456.06 Ok
Time Required to Reach Goal 89.34 days Too Long

High Calorie Day Target (Retain LBM) 2093.41 349 35 35 8

Bulking/Muscle Gain Range 2172.80 to 2716.00 407 41 41 9

Author: Maggie Wang (http://maggiewang.com)

 Burn The Fat, Feed The Muscle/Body-For-Life Fat Loss Calculator

FEMALE BMR (Harris-Benedict) 1403.63

TDEE (Maintenance) 1930.00 322 32 32 7

REGULAR Weight Loss Range (Regular) 1544.00 to 1640.50 265 27 27 6

High Calorie Day Target (Regular) 1930.00 322 32 32 7
Weekly Caloric Deficit -2316.00
Estimated Pounds Lost Per Week -0.66
Free Day Limit (To lose 0.5 lb/week) 2495.99 Ok
Free Day Limit (To lose 1 lb/week) 745.99 Too Low
Time Required to Reach Goal 114.27 days Too Long

ACCELERATED Weight Loss Range 1351.00 to 1447.50 233 23 23 5

High Calorie Day Target 1737.00 289 29 29 6
Weekly Caloric Deficit -3473.99
Estimated Pounds Lost Per Week -0.99
Free Day Limit (To lose 0.5 lb/week) 3653.99 Ok
Free Day Limit (To lose 1 lb/week) 1903.99 Ok
Time Required to Reach Goal 76.18 days Ok

TIME-BASED Weight Loss Daily Target 1437.05 240 24 24 5

High Calorie Day Target 1737.00 289 29 29 6
Weekly Caloric Deficit -3150.66
Daily Caloric Deficit (Low Calorie Days) -492.94
Daily Caloric Deficit (High Calorie Days) -193.00
Estimated Pounds Lost Per Week -0.90 lbs
Time Required to Reach Goal 84.00 days Ok

MANUAL Weight Loss Range 1500.00 250 25 25 6

High Calorie Day Target 1930.00 322 32 32 7
Weekly Caloric Deficit -2579.98
Estimated Pounds Lost Per Week -0.74 lbs
Free Day Limit (To lose 0.5 lb/week) 2759.98 Ok
Free Day Limit (To lose 1 lb/week) 1009.98 Too Low
Time Required to Reach Goal 102.58 days Too Long

High Calorie Day Target (Retain LBM) 2026.50 338 34 34 8

MALE BMR (Harris-Benedict) 1539.06

TDEE (Maintenance) 2116.21 353 35 35 8

REGULAR Weight Loss Range 1692.97 to 1798.78 291 29 29 6

High Calorie Day Target 2116.21 353 35 35 8
Weekly Caloric Deficit -2539.46
Estimated Pounds Lost Per Week -0.73
Free Day Limit (To lose 0.5 lb/week) 2905.67 Ok
Free Day Limit (To lose 1 lb/week) 1155.67 Too Low
Time Required to Reach Goal 104.22 days Too Long

ACCELERATED Weight Loss Range 1481.35 to 1587.16 256 26 26 6

High Calorie Day Target 1904.59 317 32 32 7
Weekly Caloric Deficit -3809.18
Estimated Pounds Lost Per Week -1.09
Free Day Limit (To lose 0.5 lb/week) 4175.40 Ok
Free Day Limit (To lose 1 lb/week) 2425.40 Ok
Time Required to Reach Goal 69.48 days Ok

TIME-BASED Weight Loss Daily Target 1626.37 271 27 27 6

High Calorie Day Target 1904.59 317 32 32 7
Weekly Caloric Deficit -3150.66
Daily Caloric Deficit (Low Calorie Days) -489.84
Daily Caloric Deficit (High Calorie Days) -211.62
Estimated Pounds Lost Per Week -0.90 lbs
Time Required to Reach Goal 84.00 days Ok

MANUAL Weight Loss Range 1500.00 250 25 25 6

High Calorie Day Target 2116.21 353 35 35 8
Weekly Caloric Deficit -3697.28
Estimated Pounds Lost Per Week -1.06 lbs
Free Day Limit (To lose 0.5 lb/week) 4063.49 Ok
Free Day Limit (To lose 1 lb/week) 2313.49 Ok
Time Required to Reach Goal 71.58 days Ok

High Calorie Day Target (Retain LBM) 2222.02 370 37 37 8

Author: Maggie Wang (http://maggiewang.com)

 Burn The Fat, Feed The Muscle/Body-For-Life Fat Loss Calculator

To calculate your body fat, enter your age and your skinfold measurements (in millimeters) in
the appropriate calculator. Take three measurements at each site for greatest accuracy.
The sheet will take an average of your entered values. Mouseover the measurement site labels for
descriptions of where to use your calipers.

MALE BODY FAT % CALCULATORS

Your Age 29

3-SITE METHOD 1 2 3 Average

Chest 11 11 11 11 3-site BF% 11.78 %
Abdomen 12 12 12 12
Thigh 15 15 15 15

7-SITE METHOD 1 2 3 Average

Chest 11 11 11 11 7-site BF% 11.55 %
Abdomen 11 11 11 11
Thigh 11 11 11 11
Suprailiac 11 11 11 11
Midaxilliary 11 11 11 11
Tricep 11 11 11 11
Subscapula 11 11 11 11

FEMALE BODY FAT % CALCULATORS

Your Age 31

3-SITE METHOD 1 2 3 Average

Tricep 11.5 11.5 11.5 11.5 3-site BF% 15.45 %
Suprailiac 9.5 9.5 9.5 9.5
Thigh 13.5 13.5 13.5 13.5

7-SITE METHOD 1 2 3 Average

Tricep 11.5 11.5 11.5 11.5 7-site BF% 9.94 %
Suprailiac 9.5 9.5 9.5 9.5
Thigh 13.5 13.5 13.5 13.5
Chest 0
Midaxillary 0
Subscapula 0
Abdomen 0

Author: Maggie Wang (http://maggiewang.com)

 Burn The Fat, Feed The Muscle/Body-For-Life Fat Loss Calculator

Starting Statistics
Weight 140.2 lbs
Body Fat % 20 %
Fat Mass 28.04 lbs
Lean Mass 112.16 lbs

Current Statistics
Weight 137.4 lbs
Body Fat % 19.2 %
Fat Mass 26.38 lbs
Lean Mass 111.02 lbs

Results
Fat Lost 1.66 lbs (Negative value denotes fat gain)
Lean Mass Gained -1.14 lbs (Negative value denotes lean mass loss)
Weight Lost 2.8 lbs (Negative value denotes weight gain)

Author: Maggie Wang (http://maggiewang.com)

 Burn The Fat, Feed The Muscle/Body-For-Life Fat Loss Calculator

Date
Age
Weight
Neck
Shoulder
Chest
Waist
Abdomen
MyBodyComp.com Hips
Measurements
Thigh
(Inches and Pounds)
Knee
Calf
Ankle
Arm
Forearm
Wrist
Waist-Hip Ratio
Pectoral
Abdominal
Thigh
Tricep
Subscapular
Body Fat Related
Suprailiac
Measurements (mm)
Axilla
Body Fat % (7-site)
Body Fat % (3-site)
Body Fat % (Tanita)
Body Fat % (MBC)

Author: Maggie Wang (http://maggiewang.com)