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WEIGHT LOSS FREEDOM FORMULA

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Get Started Your Why Your Plan Track Your Progress

Strategies Master List

Education

Weight Loss Myths Fast vs Slow Individuality Resting Metabolic Rate (RMR or BMR) Energy Balance Principle Losing and Gaining (Calorie Storage and Retrieval) Metabolic Adjustments Genetics and Set Points Real Weight vs Water Weight Fat vs Muscle BMI & Body Composition Understanding Hunger Satiety Signals Create Sustainability Under-Estimating Calories & Exercise Setting Calorie Levels Basic Nutrition

Diet Calculator Simplicity Weight Loss Plan Flexible Weight Loss

Fatloss Boosting Tactics

Intermittent Fasting Uniformity Method Pre-Fill Tactic The Savory Secret Food Journal Fullness Signals (Hunger Ratings) Standardized Meals

Fat Burning Foods

Introduction Bully Method Magic Meals Protein: A Dieter's Secret Weapon

Fiber Power Plan

Introduction Fiber Chart Eat More Leafy Greens Eat More Vegetables Eat More Fruit

Fat Burning Foods Chart Calorie Density Chart Fullness/Satiety Chart Magic of Legumes Secret of Soup Smoothies Drink Water Control Fat Intake

Diet Killers

Hunger Management Avoid Drinking Calories Avoid Trigger Food (Food With No Brakes) Your Food Environment Reduce Stress Get More Sleep Bad Habits Snacking

Dieting Tips

Calorie Budget Counting and Measuring Power Lunch

Keto Diet Paleo Diet

The Carb-Smart Plan

Carb-Smart Introduction Facts About Carbs Carb Levels & Diets Method 1: Grams Per Day Method 2: Carb Types Other Carb Management Tips Slow Carb Diet

Diet Vacations

Introduction Metabolic Break Reverse Dieting Flex Meals Carb Refeed Occasional Indulgences

Psychology/Mind

Attitude & Mindset

Treat It Like a Job Decision Not Feeling Be Selfish and Stubborn Love Your Body Progress, Not Perfection Push The Reset Button Reframing

Rewards & Motivation

Grab Your Fat Stick of Butter Paper Clip Chain Piggy Bank

Emotional Eating

Overcoming What Are You Hungry For?

Physical Activity

Exercise and Weight Control Diet Determines Exercise Too Much Exercise? Avoid The #1 Exercise Mistake Move ... Any Way You Can Walking

Resistance Exercise

Introduction Workout Chart

Magic of Walk/Run High-Intensity Interval Training

Attitude & Mindset

You'll Always Feel Better Follow The 10 Minute Rule Work Out in the Morning Motivate Yourself With Music

Troubleshooting Weight Loss Healthy Recipes (Vol 1) Healthy Recipes (Vol 2) Healthy Recipes (Vol 3)

Diet Calculator

Use the calculator below to estimate your body fat, resting metabolic rate (RMR), calorie levels and macronutrient amounts for various diet plans. Remember the calculations are estimates and you will need to adjust according to actual results you are getting.

Basic Information

Gender: Female Male

Age

Weight

Height

OR

Activity

What does MOST of your day look like? (NOT including formal exercise)

In addition, what type of formal exercise do you MOSTLY do?

How long do you exercise? (Estimating is fine)

Are you an athlete or bodybuilder? (consistent exerciser with leaner build or extra muscle)
No Yes

Body Fat Calculation Options

Option 1 (default)

Will be roughly estimated from the info you already provided above.

Option 2 (for somewhat more accurate calculations)

Neck (at narrowest)

Waist (at narrowest)

Hip (at widest) (women only)

Option 3 (ideal; most accurate)
Use this if you are an athlete or very physically active individual. Typical body fat estimations (and BMI) will NOT be correct if you have extra muscle mass.

Known body fat percentage

%

Diet Output

Weight loss goal (calorie deficit)

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