for phones, best used in landscape mode
1) Select or units.
2) Enter your data.
| item (for explanations, read the book) | number & units |
|---|---|
| your height | |
| your weight | |
| your age | years |
| your BIOLOGIC gender | female male |
| lifestyle basal energy tweak (from -20 to 20) | percent |
| fasting days this week | day(s) |
| optimum protein rate (reduce from 0.4) |
3)
| item | number | units |
|---|---|---|
| body mass index (BMI) | kg per meter squared | |
| weight at BMI = 22 | ||
| weight to lose | ||
| basal metabolic rate (BMR) | calories per day | |
| BMR tweaked for lifestyle | calories per day | |
| target daily protein intake | grams per day | |
| protein for days you eat | grams per eating day |
4) What will I eat today?
| grams or ounces as selected above | per unit | per your amount | ||||||||
|---|---|---|---|---|---|---|---|---|---|---|
| amount | food | prot | fat | carb | o3 | prot | fat | carb | o3 | cals |
| unit in parenthesis ( ) | per unit | per amount | ||||||||
For other macros FoodData Central or read the package label
| extra protein grams | extra fat grams | extra carb grams | extra omega-3 grams |
|---|---|---|---|
5)
| item | grams | calories | % calories | guidelines |
|---|---|---|---|---|
| protein | eat optimum protein | |||
| fat | stage #2, calories above 65% stage #3, calories above 50% stage #4, calories above 50% stage #5, calories above 80% | |||
| carbs | under 20 grams total per day | |||
| omega-3 | more than 350 mg (0.35 gram) per week | |||
| calories |
| item | grams | guidelines |
|---|---|---|
| excess protein | adjust amounts to bring this near zero | |
| omega-3 fatty acids | consume more than 3.5 grams weekly |
6) Add exercise for the week (we divide by 7 for a daily average).
For exercise METs tables, visit Compendium of Physical Activities
| exercise | duration minutes | days per week | intensity (METs) |
|---|---|---|---|
| walk, jog, run on level ground | min per pace | ||
| regular weekly routine shorthand METs | 60 | 7 | METs = |
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7)
| item | value | units |
|---|---|---|
| METs equivalent for your weekly routine calories (if you did it 60 minutes, 7 days a week) | METs | |
| tweaked basal metabolic rate | calories | |
| plus calories burned from average daily exercise | calories | |
| minus your daily food intake | calories | |
| net energy deficit | calories | |
| fat lost per month | ||
| time needed to lose the weight | months |