All caloric expenditure formulas are just estimations for giving you a starting point. The ONLY way to tell if your estimate is accurate is to get started and watch your results carefully. To see how your body responds to your initial calorie calculations, measure and record your results in terms of weight and body composition using the instructions in chapter three. If you don't get results you expect, you should adjust your caloric intake and exercise levels according to the instructions in chapter four, "charting your progress."
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Forget Silly Diets-They Don't Work. Weight loss has got to be the most frustrating experience for many people, young and old alike. Eating foods that are just horrible, denying yourself foods you truly love and enjoy. Exercising, even though you absolutely hate exercising, and end up stiff as a board with no results.