total metabolism forecaster

METABOLISM

Enter a Calorie intake.

Enter a Calorie balance.

Resulting Calorie Intakev1.982 © Robby Coker, 2008-2010

Navigation Panel

Scenario Metabolic Rating

USER STATS Body Fat % Calculation

Weight Unit Gender

Pound Method

Height Unit Age

InchEnergy Unit Height

Calorie Circumference MeasurementsAre you Italian? Weight Waist Size

Neck Size

Hip Size

Body Fat % Wrist Size

Forearm Size

STANDARD PARAMETERS

Metabolic Speed Adjustment

Macronutrient RatiosProtein

Carbohydrates

Refined

Whole

Dietary Fat

Calculated Calorie Balance

Resting Calorie ExpenditureAvg Exercise Calories/DayCumulative Activity

FactorTotal Daily Calorie

Expenditure0 2 0 4 0 6 0 8 0 1 0 0

0 2 0 4 0 6 0 8 0 1 0 0

0 2 0 4 0 6 0 8 0 1 0 0

0 2 0 4 0 6 0 8 0 1 0 0

J4

For an energy deficit, enter a negative number. For an energy surplus, enter a positive number. Leave blank or enter 0 for a neutral energy balance.

A17

Click on this box if you want to unfreeze or freeze the Panes. This option is located under Window in the menu bar.

F28

If you selected Stone as your desired unit for weight, enter a value of 0-13. Each stone is equal to 14 pounds. The following is an example of a weight input in stone: 11| 6 This value is equivalent to 160 pounds.

J40

The Base Thermogenic Effect of Food defaults to the value of the typical American Diet if you leave one or more of the macronutrient ratio input fields blank. Each of these fields are labeled as Protein, Carbohydrates, Refined & Whole as one field under Carbohydrates, and Dietary Fat. It will also default to the value of the typical American diet if the sum of the macronutrient ratio inputs are out of range or invalid data is entered.

OccupationActivity Level Sedentary

Number Of Hours You Work Per Week

Aerobic Exercise

Distance Unit

Mile

Steady Running And Walking BicyclingTotal Miles Per Week (If You Know It) Total Miles Per Week (If You Know It)

Number Of Days Per Week Number Of Days Per Week

Average Miles Per Hour Average Miles Per Hour

Minutes Per Session Minutes Per Session

Average Incline (In %)

EllipticalNumber Of Days Per Week

Average Heart Rate

Minutes Per Session

Anaerobic Exercise

Weight-Lifting High Intensity Interval TrainingNumber Of Days Per Week Number Of Days Per Week

Intensity Level Average Miles Per Hour


Average Incline (In %)

CalisthenicsNumber Of Days Per Week

Intensity Level

Minutes Per Session

Organized Sports

Football BaseballNumber Of Days Per Week Number Of Days Per Week


F75

This consists of the amount of time that you actively do the workout plus rest periods of up to 30 seconds after each set for intensity levels of Light, Lgt-Mod, and Moderate, 1 minute after each set for intensity level of Mod-High, and 2 minutes after each set for intensity level of High. The workout duration is not for the total amount of time that you spend at the gym.

Basketball SoccerNumber Of Days Per Week Number Of Days Per Week


Tennis GolfNumber Of Days Per Week Number Of Days Per Week


Wrestling SwimmingNumber Of Days Per Week Number Of Days Per Week

Minutes Per Session Intensity Level

Minutes Per Session

Other Exercise

Total Calories Burned Over The Week

AUXILIARY PARAMETERS

Volume Unit

Cup

Environmental, HABIT-Related

Weight-LiftingTemperature Unit

Measurement

Sleep HygieneAnswer

If Yes, Days/Week

Do you have Sleep Apnea?

Do you smoke regularly?

REMINDER: Regular(ly) is defined as at least five days per week.

Morning Body TemperatureFahrenhei

tHigh Intensity Interval Training

Do you skip breakfast at all?Regular Hours Of

Sleep/Night

J131

If you do Intermittent Fasting, skip the section here.

Answer

If yes, how many?

Medication Food, Supplement, Beverage

Regular Water Intake/Day

Regular Ounces Per Day

Do you take any SSRI's?

If yes, which one? Pills (In Milligrams)

Chocolate Bars

What is the current dosage? Cups OfCoffee

Caffeinated Sodas

Times Per Day

If yes, which one? Number Of Capsules40000 HU

What is the current dosage? 100000 HU

180000 HU

When is most of it taken?

Mg Of Omega 3/Cap

Servings Of Fish

Pecans

Walnuts

Number Of Fresh Grapefruit

Ounces Of Grapefruit Juice

Use beta-blockers regularly? Type That You Drink Most

OftenIf yes, how many mg per day?

Regular Caffeine Intake/Day

Take any stimulants regularly?

Regular Hot Foods Intake/Day

Regular Omega 3 Intake/DayNumber Of

Capsules

Regular Grapefruit Intake/Day

Number Of Grapefruit Capsules

J151

This is for dark chocolate at a cocoa content of at least 70%. Do not count Snickers Bars, Pay Days, 3 Musketeers, and other chocolate bars that have other things added to them as chocolate does not make up a high percentage of them. Do not count milk chocolate either as this has lower cocoa content and does not have the health benefits that dark chocolate has.

J153

Do not count loaded coffee such as frappucinos, lattes, etc.

J166

This can be in the form of Fish Oil, Flaxseed Oil, Cod Liver Oil, Salmon Oil, and any other oil that contains Omega 3 fatty acids. If you take the liquid form of any of them, count each tablespoon as 12 capsules.

J167

Enter how many milligrams of Omega 3 fatty acids are in each capsule of Fish Oil or in any other oil such as Flax Seed Oil, Cod Liver Oil, Krill Oil, etc. containing Omega 3 fatty acids. If you leave this blank, it assumes 300mg per capsule.

J169

3-4 oz. of fish is equal to one serving.

J170

1/4 Cup, 1 oz., or 28-30 grams of nuts is equal to one serving.

J171

1/4 Cup, 1 oz., or 28-30 grams of nuts is equal to one serving.

Consumed before meals?

Avg Grams Per Day

REGIMEN FORECASTER

Objective

Goal Setting TIME

By Body Fat Percentage Starting Date

Body Fat % Goal

Weight Change Ratio

Method For Desired Rate

A Date Within Regimen

Desired Rate

Desired Rate

Calorie needs

By Body Weight Calorie Needs Goal Weight Scenario LevelDesired Rate

Macronutrient Needs As

information center

Initial Weight Projected Arrival Date Of GoalInitial Body Fat %

Initial Lean Body Mass

WeightLean Body Mass After Reaching Goal Body Fat %

Lean Body MassMaximum Suggested Rate

Glutamine Supplementation

On The Day Of:Weight Required To Reach Body Fat %

Goal

E198

If you are striving to lower your body fat percentage through bulking, enter a goal body fat percentage as if you would if your objective is Cutting.

E199

Fat Loss % is also referred to as your fat to muscle loss ratio. Whenever you lose fat, you generally lose some muscle along with it. The amount you lose depends on the size of your energy deficit, the amount of protein in your diet, whether or not you are lifting weights, and the intensity and length of your cardio sessions. On the other hand, Muscle Gain % is also referred to as your muscle to fat gain ratio. Whenever you gain muscle, you gain some fat along with it in most cases. The amount you gain depends on the size of your energy surplus, the quality of your diet, and training. If your objective is bulking, and you entered a body fat percentage goal, you do not need to enter a Projected Muscle Gain %.

H202

Enter a date at a point in your regimen, or to the right, enter an amount of time after the start of it.

E207

If you did not enter a body fat percentage, enter a goal body weight.

F207

If you selected Stone as your desired unit for weight, enter a value of 0-13. Each stone is equal to 14 pounds. The following is an example of a goal weight input in stone: 11| 6 This value is equivalent to 160 pounds.

B212

For "Per Pound…," this is grams of Protein. Grams of Fat are then calculated from the Dietary Fat input in the Standard Parameters area or from the percentage of the typical American Diet if one was not entered. After that, grams of Carbs are calculated from these two figures.

METABOLISM###

Metabolic Rating Actual Calorie BalanceStone

D.Val (H)

Inch

Body Fat % Calculation

Caliper MeasurementsChest

Abdominal ###

Thigh

Bicep

Tricep D.Val (VUI)

Subscapular ###

Suprailiac Cup

Lower Back Liter

Calf D.Val (TUI)

Midaxillary ###

STANDARD PARAMETERS

Base Thermogenic Effect Of Food

Total Thermogenic Effect Of Food

Invalid InputD.Val (DUI)

Mile

Kilometer

0 2 0 4 0 6 0 8 0 1 0 0

0 2 0 4 0 6 0 8 0 1 0 0

0 2 0 4 0 6 0 8 0 1 0 0

0 2 0 4 0 6 0 8 0 1 0 0

0 20 40 60 80 100

0 20 40 60 80 100

0 20 40 60 80 100

0 20 40 60 80 100

020406080100

020406080100

020406080100

020406080100

OccupationSedentary

Aerobic Exercise

BicyclingTotal Miles Per Week (If You Know It) ###

Number Of Days Per Week

Average Miles Per Hour ###

Minutes Per Session

Anaerobic Exercise

High Intensity Interval TrainingNumber Of Days Per Week

Average Miles Per Hour ###

Minutes Per Session

Average Incline (In %) ###

Organized Sports

BaseballNumber Of Days Per Week ###

Minutes Per Session

FHBFUNBF

CTRICSUB

JP4

J47

This is your daily activity level before exercise is taken into account.

SoccerNumber Of Days Per Week

Minutes Per Session ###

GolfNumber Of Days Per Week ###

Minutes Per Session ###

SwimmingNumber Of Days Per Week

Intensity Level ###

Minutes Per Session

Other Exercise

AUXILIARY PARAMETERS###

Environmental, HABIT-Related

Geographical ClimateCurrent Season In Your Area

JPAV

FLBS

Goal BF %

REMINDER: Regular(ly) is defined as at least five days per

What is the climate like there?

Drink alcoholic drinks regularly?

If Yes, Number Of Drinks/Week

If Known, Alcoholic Calories/Week

Food, Supplement, Beverage

Regular Tea Intake/DayGreen Tea# Of Cups

Oolong Tea# Of Cups

Black Tea# Of Cups

What is the overall amount?

Cups OfMilk

Spinach

Collard Greens

Turnip Greens

Servings OfYogurt

Frozen Yogurt

Cheese

Cottage Cheese

Ice Cream

Whey Protein

Tofu

Do you take Creatine?

If both are unknown, select level.

Extract Caps (in Mg)

Use sugar-substitutes regularly?

If yes, which do you use most?

Regular Calcium Intake/Day

If yes, how many days per week?

N144

Do not count loaded tea such as frappucinos, etc.

N163

Calcium supplements do not count. If you do not consume dairy products, enter the quantity of non-dairy equivalents for each. As some examples, for Amount Of Milk, enter the servings of almond milk, rice milk, coconut milk, etc. For cheese, enter the servings of veggie cheese, etc. For Ice Cream, enter any frozen non-dairy dessert that contains Calcium.

N168

6 oz., 3/4 Cup, or 42-45 grams is equal to one serving.

N169

1/2 Cup, 4 oz., or 56-60 grams is equal to one serving.

N170

1/4 Cup, 1.5 cubes, or 28-30 grams equals to one serving.

N171

1/2 Cup, 4 oz., or 56-60 grams equals to one serving.

N172

1/2 Cup, 4 oz., or 56-60 grams equals to one serving.

N173

1 scoop is equal to one serving.

Answer

If yes, how many?

Avg Doses Per Day

REGIMEN FORECASTER###

Time Unit

Day

TIME###

Starting Date

Days After Start

Calorie needs

Calorie Needs Macronutrients (In Grams)Level Protein Carbs Fat

information center

Projected Arrival Date Of Goal

WeightBody Fat %

Lean Body Mass

Do you use fat-burners regularly?

On The Day Of:

N185

The "C" Caffeine component of ECA stacks or caffeine pills in general do not count as a fat-burner. Enter the amount of them that you take in the Pills (In Milligrams) field in the Regular Caffeine Intake/Day section.

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