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Harris-Benedict formula calculator.
Gender: Male (value 66).
Harris-Benedict formula diet calculations sets up & gets the BMR rate. This is then used to generate the tables for the "Carb Cycling Codex".

 Input Boxes: Enter values in boxes as prompted, press TAB to go to the next box, etc then click on "Calculate" or "Reset"
Male Gender
Calculations ONLY:		 Enter weight in Lbs ONLY:
Lbs. Kg.		 Enter height in Inches ONLY:
Inch Cm.		 Age:
 Choose an Activity Level
To make the Harris-Benedict formula more accurate & expand its abilities, fill in the following input boxes data, before pressing "Calculate" or accept the DEFAULT VALUES

Enter Current (BF) Bodyfat %:

6 Meals PER DAY?

Mini-adjustable Gaining Mass Protein:
 Grams per Lb

Mini-adjustable Losing Fat Protein:
 Grams per Lb

Control Buttons:
  PRESSING 'Calculate' will fill in the Kg weight and Cm height boxes  

Harris-Benedict formula Maintenance Diet Totals: Lean Body Mass (LBM):
Lbs. Kg.		 Basal Metabolism (BMR):
 Calories		 BMR+Activity+TEF
 Calories		 Maintenance Diet Calories per Meal:

KEY: BF is Current Body Fat, which is ADIPOSE fat stored under the skin, If you enter this value the formula becomes more accurate.
(BF should be below 16% to make this diet work. To get/work out your body fat level, click here www.rustyiron.net)
LBM is Lean Body Mass after fat deduction, if you entered your Current Bodyfat % on the 2nd input line above.
BMR is Basal Metabolism Rate or the amount of Calories used at rest.
Activity is one of the chosen rates of energy consumption added to the BMR.
TEF is the Thermic Effect of Food, the macronutrients Protein, Carbs and Oils burn extra energy converting food for the body, added to BMR+Act'.

Convertion of Macronutrients is at these rates: Protein 4.1, Carbs 4.1, Oils 9.1. Food Thermic Effect (TEF) is factored onto the BMR+Activity (@+10%).
The data you enter that give the Harris-Benedict maintenance calories above, allow the following Gaining Mass & Losing Fat diet tables.
You can freely adjust/swap any meals content to your own grams, with your daily total using up all the macronutrients.

 GAINING MASS Diet macronutrients, calculated from the above BMR+Activity+TEF + 20% (for Mesomorphs)
On PRIMARY WORKOUT DAYS On MODERATE DAYS On NON-WOKOUT DAYS
Gaining Mass High(er) carbs. Gaining Mass Moderate carbs. Gaining Mass Low(er) carbs.
 Calories total  Calories total  Calories total
  Protein grams   Protein grams   Protein grams
  Carbs grams   Carbs grams   Carbs grams
   Fat grams    Fat grams    Fat grams

LOSING FAT Diet macronutrients calculated from the above BMR+Activity+TEF - 20% (for Mesomorphs)
On PRIMARY WORKOUT DAYS On MODERATE DAYS On NON-WOKOUT DAYS
Losing Fat High(er) carbs. Losing Fat Moderate carbs. Losing Fat Low(er) carbs.
Calories total Calories total Calories total
  Protein grams   Protein grams   Protein grams
  Carbs grams   Carbs grams   Carbs grams
  Fat grams    Fat grams    Fat grams

NOTE ON ADJUSTABILTY:
There are 2x Protein adjustment entries, these apply to either the Gaining Mass macronutrient boxes or the Losing Fat macronutrient boxes.
Each could be adjusted up or down if the fat calculation grams show as way to high or to low.
This way the diet can be altered to fit a more rational diet, rather than the pretty wild fat amounts it can generate on its own.
This is not because of this program here, even if you manually use a calculator it still comes out the same.
I.E did you ever try eating just 13 grams of fat a day for 8 to 12 weeks on a Losing Fat diet?
This is not right and can be adjusted in the provided boxes.
Simply bump the Protein gm per Lb bodyfat level, up or down, to get a better fat level in the Gaining or Losing table).
(V:101)


“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has.
Remember, leaner bodies need more calories than less fatter ones. Therefore, this equation will be very accurate in all but the very muscular, then, Harris-Benedict will under-estimate calorie needs, and the very fat , then, Harris-Benedict will over-estimate calorie needs.”

Harris Benedict Formula for Men: (uses 66 as the male gender constant)
BMR = 66 + (13.7 * weight in kilos) + (5 * height in cm) - (6.8 * age in years)

Example:
Say you're a 25 year old male, who's 6'0, 210 pounds and is moderately active:
1. Convert your height to inches, which would be 72 inches and then to centimeters (72 * 2.54) = 182.88 centimeters.
2. Convert your weight to kilograms. (210 / 2.2) = 95.45
3. Plug in your numbers.
66 + (13.7 * 95.45) + (5 * 182.88) - (6.8 * 25) is
66 + 1,307.67 + 914.4 - 170 = 2118.07 BMR
2118.07 BMR * .5 = 1059.04 activity factor
2118 + 1059.04 = 3177.11 BMR+activity factor
3177.11 BMR+activity factor * .1 = 317.71 thermic food effect
3177.11 + 317.71 = 3494.82 Calories is the BMR+activity factor+thermic food effect

The programs bottom 2x tables take a turn away from the Harris Benedict formula, to use the BMR+Activity+TEF calculation in way of calculating Gaining Mass and Losing Fat. The t-nation.com Nov 2005 article by Christian Thibaudeau, titled "The Carb Cycling Codex" is the latest diet adaption for bodybuilders to hit the news. Its basis is in a Carb Cycling diet, and such types of diet have been around for a while. But here the cycling is used and applied in 6x different ways. 3x ways for Gaining Mass and 3x ways for Losing Fat.

The Harris-Benedict calculations only allow a maximum bound of calories per day, this calculation is called a Maintenance Diet. But in this Carb Cycling diet, the calculations can be applied toward a bodybuilders dream of Gaining Mass and/or Losing Fat. By switching diet strategies, this is what makes Carb Cycling work, basically keeping the body guessing, without ever stabilizing the diet and causing either muscle loss or fat gain. Read the Carb Cycling Codex article to get the full instructions about the use of this mighty fine diet.

Sources: (with much thanks for making this program possible)
http://www.weight-loss-i.com/calorie-needs-harris-benedict.htm
http://www.t-nation.com

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