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Weight in kg Kg Your Lean Muscle Mass is kgs
Body Fat % % Your BMR at rest is Cals
Activity Factor Total daily exercise expenditure Cals
Male or Female   Your Total Body fat is kgs
See below for a breakdown of food types required per meal based around 6 meals for Males 5 for Females
Accelerated fat loss zig zag rotation   Grams/day Grams/meal Daily water intake is
Low calorie days (30% below TDEE) - 3 days Cals Ltrs
carbohydrates %55 Cals    
protien %30 Cals    
fats %15 Cals    
High calorie days (maintenance level) - 1 day Cals Ltrs
carbohydrates %55 Cals    
protien %30 Cals    
fats %15 Cals    
See below for a breakdown of food types required per meal based around 6 meals for Males 5 for Females
Zig zag rotation to prevent lean body mass loss   Grams/day Grams/meal Daily water intake is
Low calorie days (15-20% below TDEE) 3 days   Ltrs
carbohydrates %55 Cals    
protien %30 Cals    
fats %15 Cals    
             
High calorie days (5% over maintenance level) - 3 days Cals Ltrs
carbohydrates %55 Cals    
protien %30 Cals    
fats %15 Cals    

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Katch-McArdle Formula
This table is designed from the calculations of the Katch-McArdle formula. This formula takes lean body mass into consideration. This calculation is therefore only possible if you know your percentage body fat.

Generally speaking, this is a good measure of caloric need for the obese/overweight individuals because it represents your actual body composition and is not based on assumptions about what one "should" weigh.
The formula is as follows:
BMR = 370 + (21.5547 X Lean Mass in kilos)
TDEE is calculated by multiplying your BMR by your activity multiplier from the list below:
·Sedentary = BMR X 1.2 (little or no exercise, desk job)
·Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
·Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
·Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
·Extra active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

Important Note:
Regardless of what the calculator tells you, going under about 1000-1200 calories for a woman and 1300-1500 for a man can be detrimental to weight loss as this can cause your body to try harder to retain weight by slowing your metabolism. This is commonly called "starvation mode" and is a natural reaction to too low a caloric intake. As such, do not go lower than these numbers without the advice and consent for your physician. If the calculator gives you numbers smaller than this, it is probably because you are small in stature and not exercising much. If so, the best advice I can give is to increase your activity level and this will allow a more normal caloric intake.