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
Length of Program

31
135.8
66
1.375
19
12
0
07/13/06
10/04/06
6
6
40
40
20
1500
110.00
25.80
61.73
167.64
21.92
125.00
10.80
84

yrs
lbs
in

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!)

%
%
lbs

meals
days
%
%
%
cal

2. All other values will be automatically

calculated.
3. Mouseover the boxes containing little
red triangles in the corner for further
explanations of that field.

lbs
lbs
kg
cm
bmi
lbs
lbs
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.

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

1449.98
1993.72

NUTRIENTS (per meal)

Calories Carb (g) Protein (g) Fat (g)
BEST METHOD
332
33
33

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

1594.98 to
1694.66
1993.72
-2392.47
-0.68 lbs
2636.19
Ok
886.19
Too Low
110.62 days Too Long

274
332

27
33

27
33

6
7

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

1395.61 to
1495.29
1794.35
-3588.70
-1.03 lbs
3832.42
Ok
2082.42
Ok
73.75 days Ok

241
299

24
30

24
30

5
7

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

1501.84
1794.35
-3150.66
-491.88
-199.37
-0.90 lbs
84.00 days Ok

250
299

25
30

25
30

6
7

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
1993.72
-2962.34
-0.85 lbs
3206.06
Ok
1456.06
Ok
89.34 days Too Long

250
332

25
33

25
33

6
7

349
407

35
41

35
41

8
9

High Calorie Day Target (Retain LBM)

Bulking/Muscle Gain Range

2093.41
2172.80 to

2716.00

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)

1403.63
1930.00

322

32

32

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

1544.00 to
1640.50
1930.00
-2316.00
-0.66
2495.99
Ok
745.99
Too Low
114.27 days Too Long

265
322

27
32

27
32

6
7

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

1351.00 to
1447.50
1737.00
-3473.99
-0.99
3653.99
Ok
1903.99
Ok
76.18 days Ok

233
289

23
29

23
29

5
6

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

1437.05
1737.00
-3150.66
-492.94
-193.00
-0.90 lbs
84.00 days Ok

240
289

24
29

24
29

5
6

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
1930.00
-2579.98
-0.74 lbs
2759.98
Ok
1009.98
Too Low
102.58 days Too Long

250
322

25
32

25
32

6
7

MALE

REGULAR

High Calorie Day Target (Retain LBM)

2026.50

338

34

34

BMR (Harris-Benedict)
TDEE (Maintenance)

1539.06
2116.21

353

35

35

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

1692.97 to
1798.78
2116.21
-2539.46
-0.73
2905.67
Ok
1155.67
Too Low
104.22 days Too Long

291
353

29
35

29
35

6
8

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

1481.35 to
1587.16
1904.59
-3809.18
-1.09
4175.40
Ok
2425.40
Ok
69.48 days Ok

256
317

26
32

26
32

6
7

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

1626.37
1904.59
-3150.66
-489.84
-211.62
-0.90 lbs
84.00 days Ok

271
317

27
32

27
32

6
7

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
2116.21
-3697.28
-1.06 lbs
4063.49
Ok
2313.49
Ok
71.58 days Ok

250
353

25
35

25
35

6
8

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

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

High Calorie Day Target (Retain LBM)

2222.02

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

370

37

37

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%

11.77902 %

7-site BF%

11.54711 %

3-site BF%

15.4488 %

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
20
28.04
112.16

lbs
%
lbs
lbs

Current Statistics
Weight
Body Fat %
Fat Mass
Lean Mass

137.4
19.2
26.3808
111.0192

lbs
%
lbs
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
MyBodyComp.com Abdomen
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)