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M = + . X weg t n os + X e g t n cm - . X age n years

STEP 1 Enter Weight 101.50kg

STEP 2 Enter Height 176cm.

STEP 3 Enter Age 24Years

BMR = 2173

Calories ( 1 Calorie/Cal = 4.184 kilojoules/Kj )

Step 4 Enter Desired Ratio of Protein, Carbs, and Fat 40 40( 55%, 35%, 10% recommended for cutting - Adjust according to your plan )

Protein % Carb %

If you are Sedentary - little or no exercise

Basal Metabolic Rate and Calorie Need Calculator

To Maintain Your Current Weight

Harris Benedict Formula for Men

Weight Loss Plan - Designed by Vlado Andrevski (Copyright 2009)

Guide1) Follow steps 1 - 6 and make the requested

entries in the yellow boxes.

2) The dark red boxes will be calculated

automatically. Your suggested totals will be

listed at the bottom.

3) The grey boxes are for advance users.

Dieting is 98% and excerise is 2%.

You simply are what you eat.

Regards,Vlado

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Calories Fat Carbs Protein

Meal 1 - 6:30 AM

Quaker Oats ( Example ) 160 2 33 4

Meal 2 - 9:00 AM

Meal 3 - 11:30 AM

Meal 4 - 2:30 PM

Meal 5 - 5:00 PM

Meal 6 - 8:00 PM

Daily Totals ( Total Calories based on label ) 160 2 33 4

Calories by Nutritional Content 166 18 132 16

% Caloric Intake 0.11 0.80 0.10

Nutrition Plan

Protein should be

spread out evenlyin amounts of nomore than 50 - 60grams per meal

The Green Zoneis the target zonefor Carbs

Keep Carbs aslow as possiblein the RedZone.

Fat intakeshould be kept

low all day.

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