I have made this up for anyone who is intrested really but mainly for noobs...
All you need to do is input your Weight and Bodyfat% and the tool will work everything out for you including a basic diet at the bottom..
I have had to host it via an external File Hosting website...
You can get it here....
http://www.mediafire.com/?v81s219b7nk9dbu
Let me know how it works for you