Type your bodyweight in pounds into the first empty text field that contains the blinking cursor. You may type numbers that contain decimal points; for example: 174.25 pounds. Click in the next field to the right with your mouse, or use the tab key to automatically move forward to the next field; shift + tab to move backwards. Type in your waist size, measured at your navel in inches. Again, you may use decimal points; for example: 32.75 inches.
You may set your weight-loss goal either by:
Click the button beside the method you wish to use to set your goal. You may use the arrow keys to move between buttons. Type a number in the next field to set your goal's specific target amount. For example, if you are setting your goal by body fat percentage, which is the default method, type in your specific percentage goal (typing the "%" sign is optional). The field's default percentage for females is 22%, and 15% for males, the maximum percentages considered healthy. You may change these to any percentages you want. For example, a typical female swimsuit model is 10%-12% body fat, and a typical male athlete is 5%-10% body fat.
Move to the Calculate Weight-Loss Goal button and press the Enter key on your keyboard, or click the button with your mouse. Your goal is displayed in the next three fields as your body-fat-percentage goal, number of body fat pounds you need to lose, and your bodyweight goal.
Setting your goal by body fat percentage is very useful to help you determine exactly how many pounds of body fat you need to lose, especially to reach a healthy level. However, you may instead choose to set your goal by a specific number of pounds of body fat you have already determined you want to lose, or by a specific bodyweight goal. Click the button beside either one of these methods, and set your goal's target amount. For example, if you want to lose 10 pounds, click the button beside Body fat pounds to lose, and type 10 into the field to set your goal's target amount. If you want to set your goal to a bodyweight of 130 pounds, click the button beside Bodyweight, and type 130 into the field to set your target amount. Click the Calculate Weight-Loss Goal button to calculate and display your body fat percentage goal, body fat pounds to lose, and bodyweight goal in the next three fields.
If you select a body-fat-percentage goal target that is greater than or equal to your current body fat percentage, an alert message will appear on your screen that displays your current body fat percentage and that asks you to re-enter a lower percentage goal target. Likewise, if you select a bodyweight goal target that is greater than or equal to your current bodyweight, an alert message will appear on your screen that asks you to re-enter a lower bodyweight goal target. If your body-fat percentage goal ever calculates to less than 0%, an alert message appears on the screen asking you to reset your goal's target amount to either a lower amount of body fat pounds to lose, or a higher bodyweight goal.
Select your rate of body fat loss by typing into the next field any amount of body fat you wish to lose by either the week or by the day. Default values are 2 pounds per week. You may use the arrow keys to move between buttons for week and day. After clicking the Calculate Goal Date button, your goal date and the number of days to your goal are displayed.
Type your daily calorie intake into the next field. Remember, your calorie intake must be high enough to maintain your lean body mass. Check changes in your lean body mass using the Energy Balance Calculators in The Body Fat E-Guide, or on the Energy Balance Chart in the printed edition of The Body Fat Guide. If you are losing lean body mass, raise your calorie intake.
In the next field, type the calorie value for your total daily sedentary and light activities. The default value is 200 calories per day. Next, type in the amount of time in hours and minutes spent in any additional moderate and vigorous activities, other than aerobic exercise. Activities at the moderate activity-intensity level are performed with your arms while standing, like housework, which burns approximately 200 calories per hour. Activities at the vigorous activity-intensity level include activities comparable to brisk walking at about 300 calories per hour. Engaging in strenuous activities during a calorie-restricted weight-loss diet is not recommended because it is difficult to fully replenish depleted lean body mass without eating a full maintenance amount of calories.
Enter your walking or jogging speed. A normal brisk walking pace is 3.5 miles per hour, 2 miles per hour is slow pace, and 5 miles per hour is either a fast walking pace or a slow jogging pace. Your required daily walking/jogging distance, time, and calories burned to meet your goal is displayed. If this amount is too high for you to comfortably manage, go back and reduce your rate of body fat loss and/or reduce your calorie intake. (Remember, you must eat a minimum amount of calories to maintain your lean body mass.) Your walking/jogging amount displays an invalid result if it calculates to a negative value. In that case, increase your rate of body fat loss and/or increase your calorie intake. You may substitute any other type of aerobic activity for walking or jogging. Use the number of calories burned as a guide.
Your total aerobic activity is also displayed in calories, which is the sum of calories from your sedentary/light activities, moderate and vigorous activities, and your walking/jogging calories. Use this number under "Aerobic Activity Calories" on your Energy Balance Chart.