Don't worry. Alls you have to do is cut out the bad snacks. If u know how much fat u have than subtract that. You should then get ur muscle mass. U have to calculate that by 14. This is how many calories u burn at rest. I if u decrease 500 ( not eat 500 cal. that u burn) it will burn 500 calories. And 3,500 calories u lose a pound. This is how i lost 8 lbs. by dieting, drinking water, going to the gym, limiting myself to 1,000 calories, no snacks, 20g of fat, and less than 300 carbs. it works great b/c i lost that weight in 2 weeks. well gtg hope that helps Tara