Based on the above numbers, your BMR is . This represents the minimum amount of calories your body needs, for example just to lay in bed all day long and not do anything. This number should never be below 1,100.

For intense, daily exercise you need calories per day. From this, subtract 500 calories for each pound of fat you want to lose each week. Never go for more than 2.5. (2.0 is probably a realistic number.)

Numer of fat pounds to lose each week:
(Enter 0 if your goal is to gain muscle rather than lose fat)

You need to eat calories per day to achieve this goal. This number should never be less than your BMR of or 1,100. If it is, you're trying to lose too much too fast, and it won't work. Your body will burn muscle tissue instead, which is just the opposite of what you want.

For best results, you should spread your calorie intake evenly throughout the day in 5 to 7 meals.

How many times are you able to eat during the day?

Based on the above numbers, you should try to eat calories per day, devided into meals of calories per meal. Since your lean mass equals pounds, try to get at least this many grams of protein each day.

The daily nutrient ratios I have the best luck with are 1 part fat (16%), 2 parts protein (34%), and 3 parts carbohydrate (50%), in each meal if possible, or something like this:

Based on your body weight, you need to drink this much water each day:

• Carbs and protein each have 4 calories per gram
• Fat has 9 calories per gram
• Total daily protein grams should be equal to your pounds of lean mass
• Get at least 8 hours of sleep each night
• Avoid eatting high glycemic carbs except right after weight training (click here for examples)