"Beautiful Woman Award! Once you've been given this award, you have to paste it on the wall of 8 women who deserve it. If you receive more than 3, you know you're really beautiful! If you break the chain, nothing will happen, but it's always good to know someone thinks you're beautiful inside and out"
Age: Years Gender: Male/Female Weight: Pounds/Kilos Height: Feet Inches Exercise level: ** they give you examples of how intensely you exercise per week... CHOOSE ONE Advanced Options ** prompts you to choose a formula of calculating for example:
Using: Calories or Kilo ... choose one
Formulas: Mifflin-St Jeor Katch-McCardle: Enter Body Fat % Harris-Benedict
** ... I use the Mifflin-St Jeor formula **
Once you choose a formula and hit *CALCULATE* you will see the following *with your information in it*:
7 day calorie cycle (zig-zag)- ***YOU CAN CLICK ON THIS LINK AND IT WILL GIVE YOU THIS:
Ex ........Fat Loss Fat Loss Maintain Monday Tuesday Wednesday Thursday Friday Saturday Sunday
... it will give you a zig-zag schedule and you can use this to create your own personal chart. I also us some of the Extreme Fat Loss calorie amounts on my low calorie/carb days.
Although the chart gives me a maintenance @ just over 2000 calories, I don't go to this amount of calories. The highest I have gone is 1700+ and this has worked for me... If I hit a plateau, I will add calories as needed to help me get past it..