I have created a Google spreadsheet for anyone to use that will calculate your target caloric intake. There are two lines, one for a man and one for a woman as each is calculated differently.
Here is the link:
https://spreadsheets.google.com/ccc?key=0Apbr5gPAry20dElva2tlZ3RTQjRhSHItZFhpZ0JlR0E&hl=en
Instructions:
* Fill in your weight, height, and age onto the appropriate line. You can also enter in an exercise factor, which is an estimate of how hard you are working out daily. I used 1.7 according to the Nutrition guide.
* The formulas in yellow will tell you your caloric intake needs
* Basal energy requirements are the total calories you would burn per day by doing nothing.
* Total to maintain means the total calories to intake to keep weight even.
* You can adjust your goal based on whether you want to lose weight or gain weight and then see the target number of calories you need to obtain your goal. There is a reference in the nutritional guide of how much to adjust.
If you have any questions, please post. I hope this is useful to some!
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