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)

47
210.76
71.65
1.2
26
17
0
10/31/13
02/28/14
6
6
55
15
30
1280

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.

Lean Body Mass/LBM (lbs) Requires BF%

155.96 lbs
Fat Body Mass (lbs) Requires BF%
54.80 lbs
Weight in KG
95.80 kg
Height in CM
181.99 cm
BMI (Body Mass Index: Healthy range 18.5 - 24.9)
28.86 bmi
Target Weight (lbs) Requires Current and Target BF%
187.91 lbs
Target Weight Loss (lbs) Requires Current and Target BF% 22.85 lbs
Length of Program
121 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

1901.27
2281.52

NUTRIENTS (per meal)

Calories Carb (g) Protein (g) Fat (g)
BEST METHOD
380
52
14
13

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

1825.22 to
1939.29
2281.52
-2737.82
-0.78 lbs
3269.35
Ok
1519.35
Ok
204.51 days Too Long

314
380

43
52

12
14

10
13

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

1597.06 to
1711.14
2053.37
-4106.74
-1.17 lbs
4638.26
Ok
2888.26
Ok
136.34 days Too Long

276
342

38
47

10
13

9
11

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

1548.32
2053.37
-4627.36
-733.20
-228.15
-1.32 lbs
121.00 days Ok

258
342

35
47

10
13

9
11

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

1280.00
2281.52
-6009.12
-1.72 lbs
6540.64
Ok
4790.64
Ok
93.18 days Ok

213
380

29
52

8
14

7
13

399
632

55
87

15
24

13
21

High Calorie Day Target (Retain LBM)

Bulking/Muscle Gain Range

2395.60
3372.16 to

4215.20

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)

1681.36
2017.64

336

46

13

11

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

1614.11 to
1714.99
2017.64
-2421.16
-0.69
2688.80
Ok
938.80
Too Low
231.26 days Too Long

277
336

38
46

10
13

9
11

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

1412.35 to
1513.23
1815.87
-3631.75
-1.04
3899.38
Ok
2149.38
Ok
154.17 days Too Long

244
303

34
42

9
11

8
10

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

1280.04
1815.87
-4627.36
-737.60
-201.76
-1.32 lbs
121.00 days Ok

213
303

29
42

8
11

7
10

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

1280.00
2017.64
-4425.82
-1.26 lbs
4693.46
Ok
2943.46
Ok
126.51 days Too Long

213
336

29
46

8
13

7
11

MALE

REGULAR

High Calorie Day Target (Retain LBM)

2118.52

353

49

13

12

BMR (Harris-Benedict)
TDEE (Maintenance)

1968.82
2362.58

394

54

15

13

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

1890.06 to
2008.19
2362.58
-2835.09
-0.81
3447.67
Ok
1697.67
Ok
197.49 days Too Long

325
394

45
54

12
15

11
13

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

1653.80 to
1771.93
2126.32
-4252.64
-1.22
4865.22
Ok
3115.22
Ok
131.66 days Too Long

285
354

39
49

11
13

10
12

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

1630.73
2126.32
-4627.36
-731.85
-236.26
-1.32 lbs
121.00 days Ok

272
354

37
49

10
13

9
12

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

1280.00
2362.58
-6495.47
-1.86 lbs
7108.05
Ok
5358.05
Ok
86.20 days Ok

213
394

29
54

8
15

7
13

413

57

16

14

High Calorie Day Target (Retain LBM)

2480.71

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%

11.77902 %

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

MyBodyComp.com
Measurements
(Inches and Pounds)

Body Fat Related

Measurements (mm)

Date
Age
Weight
Neck
Shoulder
Chest
Waist
Abdomen
Hips
Thigh
Knee
Calf
Ankle
Arm
Forearm
Wrist
Waist-Hip Ratio
Pectoral
Abdominal
Thigh
Tricep
Subscapular
Suprailiac
Axilla
Body Fat % (7-site)
Body Fat % (3-site)
Body Fat % (Tanita)
Body Fat % (MBC)

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

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

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

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

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