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WeightLossCalculator v4
WeightLossCalculator v4
WeightLossCalculator v4
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
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
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
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
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
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
2395.60
3372.16 to
4215.20
REGULAR
BMR (Harris-Benedict)
TDEE (Maintenance)
1681.36
2017.64
336
46
13
11
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
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
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
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
2118.52
353
49
13
12
BMR (Harris-Benedict)
TDEE (Maintenance)
1968.82
2362.58
394
54
15
13
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
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
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
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
2480.71
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 %
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
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
MyBodyComp.com
Measurements
(Inches and Pounds)
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)