Enter your information here to learn your Minimum (BMR) and Daily Meal Targets:
Age (in years):
Gender:
Weight (in lbs):
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Body Fat %:
Height (Feet and Inches):
0
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-
F
M
0
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0
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11.5
Activity Level:
Select your level of Activity from the 5 choices below:
A: Sedentary (Little or No Exercise)
B: Lightly Active (Light Exercise/Sports 1-3 days a week)
C: Moderately Active (Moderate Exercise/Sports 3-5 days a week)
D: Very Active (Hard Exercise/Sports 6-7 days a week)
E: Extra Active (Very Hard Daily Exercise / Sport / Job or 2X a Day Training)
Fitness Goal:
Select your fitness goal from the 3 choices below:
A: Lose Weight (Fat)
B: Gain Weight (Put on muscle)
C: Maintain Current Weight
LBM Method
Other Method
Your MINIMUM:
Calories
(the minimum amount you need to live in good health)
What You COULD Eat:
Calories
(at the chosen activity level, without gaining or losing any weight)
Your DAILY TARGET:
Calories
(this is your target to shoot for--between your minimum, and what you could eat.)
Warning
- this information is not to be construed as medical advice, but is provided as a guide to assist you.
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For exact information about your specific situation, please contact your physician.
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LBM Method uses Percent Body Fat to calculate BMR (Katch-McArdle).
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Other Method uses height, weight, and gender to estimate BMR (Harris-Benedict). Use LBM Method if possible.
3 Meals and 3 Healthy Snacks:
Breakfast:
Snack:
-- Select Daily Target
1200 Calories
1350 Calories
1500 Calories
1650 Calories
1800 Calories
1950 Calories
2100 Calories
2250 Calories
2400 Calories
2550 Calories
2700 Calories
Lunch:
Snack:
(Pick the one closest to your Daily Target
)
Dinner:
Snack:
Your Personal Heart Rate Zone Numbers
Low Intensity Zone
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(LZ):
This is the minimum level of intensity to get any real results.
65-75% for 30-45 min
Cardio Zone
Â
(CZ):
Get your HR up to here to get better results.
75-85% for 30-45 min
High Intensity Interval Training
Â
(HIIT):
Get your HR to here or higher for even better results.
85-95% for intervals
Age Predicted HR Max
(HR Max): This is about maximal, and you'll probably have to stop.
your HR Max
"Bodies-in-Balance"
Tom Dolan © 2008.All rights reserved.
tomdolanfitness.com