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

ENTER DATA

BASIC STATS

Age
Weight (lbs)
Height (in)
Activity Level Multiplier
Current Body Fat Percentage (if known-optional)
Target Body Fat Percentage
Target Lean Body Mass Increase
Program Start Date
Target Goal Date
Meals Per Day (BFL standard = 6)
Low Calorie Days Per Week (BFL standard = 6)
Carbohydrate Ratio
Protein Ratio
Fat Ratio
Manual Calorie Target Per Day (OPTIONAL)
Lean Body Mass/LBM (lbs) Requires BF%
Fat Body Mass (lbs) Requires BF%
Weight in KG
Height in CM
BMI (Body Mass Index: Healthy range 18.5 - 24.9)
Target Weight (lbs) Requires Current and Target BF%
Target Weight Loss (lbs) Requires Current and Target B
Length of Program

40 yrs
135 lbs
65 in
1.2
%
15 %
0 lbs
03/01/13
05/04/13
2 meals
6 days
40 %
40 %
20 %
1500 cal

INSTRUCTIONS
1. Fill in your information in the bright yellow
boxes in the "ENTER DATA" area. The
"Manual" calorie target is optional but useful
for testing out higher or lower values to meet
your target date in case the recommended
programs are too conservative (or
aggressive!)
2. All other values will be automatically
calculated.
3. Mouse over the boxes containing little red
triangles in the corner for further
explanations of that field.

135.00 lbs
0.00 lbs
61.36 kg
165.10 cm
22.46 bmi
158.82 lbs
-23.82 lbs
65 days

4. If you know your current body fat %, the

"UNISEX" calorie calculations are the most
accurate. If you don't know your current BF%,
go with the values corresponding to your
gender.
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.

UNISEX
BMR (Katch-McArdle)
(Requires BF%) Total Daily Energy Expenditure/TDEE (Maintenance)
REGULAR

Weight Loss Range

High Calorie Day Target
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal

1695.45
2034.55

NUTRIENTS (per meal)

Calories Carb (g) Protein (g) Fat (g)
BEST METHOD
1017
102
102

1627.64 to
1729.36
2034.55
-2441.45
-0.70 lbs
2726.00
Ok
976.00
Too Low
-239.07 days Ok

ACCELERATED Weight Loss Range

High Calorie Day Target
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal

839
1017

84
102

84
102

19
23

738
916

74
92

74
92

16
20

3565.06
1831.09
8979.64
1530.52
-203.45
2.57 lbs
65.00 days Ok

1783
916

178
92

178
92

40
20

1500.00
2034.55
-3207.27
-0.92 lbs
3491.82
Ok
1741.82
Ok
-181.99 days Ok

750
1017

75
102

75
102

17
23

1068
1215

107
122

107
122

24
27

1424.18 to
1831.09
-3662.18
-1.05 lbs
3946.73
Ok
2196.73
Ok
-159.38 days Ok

TIME-BASED

Weight Loss Daily Target

High Calorie Day Target
Weekly Caloric Deficit
Daily Caloric Deficit (Low Calorie Days)
Daily Caloric Deficit (High Calorie Days)
Estimated Pounds Lost Per Week
Time Required to Reach Goal

MANUAL

Weight Loss Range

High Calorie Day Target
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal
High Calorie Day Target (Retain LBM)
Bulking/Muscle Gain Range

23

2136.27
2160.00 to

1525.91

2700.00

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

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

FEMALE

REGULAR

BMR (Harris-Benedict)
TDEE (Maintenance)

1353.27
1623.93

812

81

81

18

Weight Loss Range (Regular)

High Calorie Day Target (Regular)
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal

1299.14 to
1380.34
1623.93
-1948.71
-0.56
1822.64
Ok
72.64
Too Low
-299.52 days Ok

670
812

67
81

67
81

15
18

ACCELERATED Weight Loss Range

High Calorie Day Target
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal

1136.75 to
1217.94
1461.53
-2923.07
-0.84
2796.99
Ok
1046.99
Too Low
-199.68 days Ok

589
731

59
73

59
73

13
16

1574
731

157
73

157
73

35
16

TIME-BASED

Weight Loss Daily Target

High Calorie Day Target
Weekly Caloric Deficit
Daily Caloric Deficit (Low Calorie Days)
Daily Caloric Deficit (High Calorie Days)
Estimated Pounds Lost Per Week
Time Required to Reach Goal

3147.60
1461.53
8979.64
1523.67
-162.39
2.57 lbs
65.00 days Ok

MANUAL

Weight Loss Range

High Calorie Day Target
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal

1500.00
1623.93
-743.55
-0.21 lbs
617.48
Too Low
-1132.52
Too Low
-784.99 days Ok

750
271

75
81

75
81

17
18

High Calorie Day Target (Retain LBM)

1705.12

853

85

85

19

BMR (Harris-Benedict)
TDEE (Maintenance)

1460.18
1752.22

876

88

88

19

1401.77 to
1489.39
1752.22
-2102.66
-0.60
2104.88
Ok
354.88
Too Low
-277.59 days Ok

723
876

72
88

72
88

16
19

1226.55 to
1577.00
-3153.99
-0.90
3156.21
Ok
1406.21
Ok
-185.06 days Ok

635
788

64
79

64
79

14
18

1639
788

164
79

164
79

36
18

250
292

75
88

75
88

17
19

920

92

92

20

MALE

REGULAR

Weight Loss Range

High Calorie Day Target
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal

ACCELERATED Weight Loss Range

High Calorie Day Target
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal
TIME-BASED

Weight Loss Daily Target

High Calorie Day Target
Weekly Caloric Deficit
Daily Caloric Deficit (Low Calorie Days)
Daily Caloric Deficit (High Calorie Days)
Estimated Pounds Lost Per Week
Time Required to Reach Goal

MANUAL

Weight Loss Range

High Calorie Day Target
Weekly Caloric Deficit
Estimated Pounds Lost Per Week
Free Day Limit (To lose 0.5 lb/week)
Free Day Limit (To lose 1 lb/week)
Time Required to Reach Goal

1314.16

3278.03
1577.00
8979.64
1525.81
-175.22
2.57 lbs
65.00 days Ok
1500.00
1752.22
-1513.31
-0.43 lbs
1515.53
Ok
-234.47
Too Low
-385.70 days Ok

High Calorie Day Target (Retain LBM)

1839.83

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
Chest
Abdomen
Thigh

1
11
12
15

2
11
12
15

3
11
12
15

Average
11
12
15

7-SITE METHOD
Chest
Abdomen
Thigh
Suprailiac
Midaxilliary
Tricep
Subscapula

1
11
11
11
11
11
11
11

2
11
11
11
11
11
11
11

3
11
11
11
11
11
11
11

Average
11
11
11
11
11
11
11

3-site BF%

11.779015 %

7-site BF%

11.547106 %

3-site BF%

15.448804 %

7-site BF%

9.935888 %

FEMALE BODY FAT % CALCULATORS

Your Age
31
3-SITE METHOD
Tricep
Suprailiac
Thigh

1
11.5
9.5
13.5

2
11.5
9.5
13.5

3
11.5
9.5
13.5

Average
11.5
9.5
13.5

7-SITE METHOD
Tricep
Suprailiac
Thigh
Chest
Midaxillary
Subscapula
Abdomen

1
11.5
9.5
13.5

2
11.5
9.5
13.5

3
11.5
9.5
13.5

Average
11.5
9.5
13.5
0
0
0
0

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

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

Starting Statistics
Weight
Body Fat %
Fat Mass
Lean Mass

140.2 lbs
20 %
28.04 lbs
112.16 lbs

Current Statistics
Weight
Body Fat %
Fat Mass
Lean Mass

137.4 lbs
19.2 %
26.3808 lbs
111.0192 lbs

Results
Fat Lost
Lean Mass Gained
Weight Lost

1.6592 lbs
-1.1408 lbs
2.8 lbs

(Negative value denotes fat gain)

(Negative value denotes lean mass loss)
(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)