NOTE: Recalculate weight and body fat between each Phase.

Enter information into the GREEN boxes only, the rest will auto calculate.

Body Fat Percentage (Enter as percentage 10% = 10)

Weight (Enter in pounds)

21
165

Lean Body Mass

130.35

Resting Metabolic Rate

1303.5

Caloric Modification for Recovery

391.05

Resting Metabolic Rate Modified for Recovery

1694.55

Calorie Intake to Maintain Weight

2294.55

Calculation for BUILD and BULK Phases

Calories needed to BUILD/BULK

2,524

Calculation for BEAST Phase

Calories needed to BEAST

1,836

BF
LBM
RMR
CMR
RMR2
CIM

Round up to the nearest calorie level in the Portion Charts

(200 calorie intervals)

Round down to the nearest calorie level in the Portion Charts (200
calorie intervals)