I Starting Body Weight and Composition - This will allow you to enter and calculate your starting body weight and composition.

 1. Enter your gender using the switch.

• Click switch up (on) if you are female
• Click switch down (off) if you are male.

 Using the sliders, enter your

• age in years
• height in inches
• weight in pounds.

 2. Do you know your current percent of body fat?

• Click the switch up (on) for yes
• Click switch down (off) for no.
• If yes, then enter your percent body fat using the slider otherwise leave it at zero.

 3. Select RUN from the menu above. This will calculate your starting body composition.

 4. Observe your STARTING estimated body composition and Basal Metabolic Rate.

 5. Click the button labeled "Is It Healthy?". Compare your values to your healthy body weight range and percent body fat.

• Are you within your healthy body weight range?
• Are you at a healthy percent body fat?

 6. Click the button labeled "Go To Energy Balance" to go to the energy balance screen.

II Energy Balance Model - This will allow you to explore how dietary and activity choices affect your body weight and body composition.

 1. Enter your daily energy intake and activity pattern using the sliders.

 For your daily energy intake, enter

• the number of calories you consume each day
• the percentage of those calories that are from protein
• the percentage of those calories that are from fat.

 For your daily energy needs, enter

• your estimated daily activity factor (you can use the activity factor model)
• the number of days you exercise each week
• the average number of minutes you spend in each exercise session
• your exercise intensity factor (you can use table in the activity factor model).

 Accessory Models -buttons on right hand side.

• Click the button labeled "Activity Factor" to estimate your activity factor and to view the intensity factor table.
• Click the button labeled "Diet Composition" to view your diet and energy values.
• Click the button labeled "Back To Body Composition" to enter new starting values.

 2. Select RUN from the menu above.

 3. Create an energy balance,

• Match the final energy intake value and the energy expenditure value and RUN again.

 4. Click the button labeled "Look At Results!".

• Observe the changes in body weight and composition over the 30 day time period.

 5. Click the button labeled "Back to Energy Balance" to run another simulation using different energy intake or activity patterns.

 6. Click the button labeled "Strategies For Weight Control" to learn about and try different plans for weight reduction.

 1. Observe the changes in body weight and composition over the 30 day time period.

 2. Click Graph 2 to observe the changes in fat mass and fat free mass over the 30 day time period.

 3. Click the button labeled "Back To Energy Balance" to go to the energy balance screen.

III Activity Factor Calculator - This will allow you to estimate your daily activity factor and view the intensity factor table.

 1. Using the sliders, enter the number of hours each day you spend

• sleeping
• working
• doing recreational activities (chores, hobbies, etc.).

 2. Using the energy balance screen (click the button "Back to Energy Balance" ), enter

• the number of days you exercise each week,
• the average number of minutes you spend in each exercise session
• your exercise intensity factor (use the intensity factor table).

 3. Using the intensity factor table, enter your

• intensity factor for work
• intensity factor for recreation.

 4. Select Run from the menu above to calculate your daily activity factor.

 5. Observe your daily activity factor.

 6. Click the button labeled " Back To Energy Balance".

• Enter your daily activity factor on the energy balance screen.

IV Diet Composition - This will allow you to calculate and view your diet composition values in terms of grams of each nutrient.

 1. Using the energy balance screen (click the button "Back to Energy Balance" ), enter

• the number of calories you consume each day
• the percentage of those calories that are from protein
• the percentage of those calories that are from fat.

 2. Select RUN from the menu above to calculate your diet composition.

 3. Observe the grams of protein, carbohydrate and fat in your diet.

 4. Click the button labeled "Back to Energy Balance" to return to the energy balance screen.

V Strategies For Weight Control - This will allow you to learn and try different plans for weight reduction.

 1. Click the button labeled "Back to Energy Balance" to run another simulation using different energy intake or activity patterns.

 2. Try the following plans for weight reduction:

• Being more active - add exercise 3 times per week for 30 minutes at a moderate exercise intensity and enter in your new daily activity factor.
• Consuming fewer calories - reduce your daily calorie intake by 10%.
• Changing diet composition - change the percentages of protein and fat in the diet.
• Combining these changes together - add exercise and reduce your calorie intake.

 3. The best plan is to combine increased activity and decreased food consumption in a sensible way that works for you.