I referenced both http://www.muscleandstrength.com/ and http://www.bmicalculator.net/ in order to work out my daily basal metabolic requirements (these happened to be the first sites I came across, there are many similar online resources). http://www.muscleandstrength.com/ had my BMR at 3305 and http://www.bmicalculator.com/ had my BMR at 3350 (both sites calculated this using the Harris Benedict formula). I have decided to try and come in 500 calories below this in an effort to reduce body fat. A daily defecit of 500 calories will equate to a weekly defecit of 3500 which would result in a consistent weekly 1lb weight loss without causing catabolism (muscle wastage) or having any negative effects on muscle composition or strength - so the theory goes. According to 'Body By Science' (Dr. Doug McGuff and John Little) and various other publications and resources, this basic system is said to work up to a 20% defecit, anything over this figure will initiate the bodies 'starvation' mechanism, which will result in the body storing fat, as opposed to burning it as fuel (this consensus has recently been challenged by studies carried out by Karl Friedl with the U.S. military). Though this may be considered counter produtive in terms of strength and lean muscle gain, it should help me get to my target level of 10% body fat efficiently, and personally assess HIT/HIITs effectiveness in reducing body fat.