[kfisherx]

In just seven weeks I have transitioned from clueless to creating a tool that maybe you can use too. I have also acheived an excellent grasp on basic nutrition and what my body needs to operate at a better level. I have attached my xls worksheet that could be useful if you are good about tracking what you eat to any degree.

If you can over a good period of time tell the spreadsheet your average kcal per day consumption, your start weight and bf and end weight and bf for that time period the tool will tell you what you maintenance kcals are, what your muscle gain/loss and fat gain/loss is and average rate in lbs per week of change. There is also an option for you to put in "what if" I eat this much and the tool will use your current daily burn rate to determine what your loss/gain for that week would be. Oh yeah and since I finished reading NROLW I thought that it might be good to input the average per day need for protein given your current muscle rate.

This spreadsheet has all my current data in it for an example so just wipe that out and put in your info. I hope someone finds this useful as I do. Have fun and good luck on your venture of nutrition and fitness.