Hell, I'm not even doing this to lose weight, I just want to be supportive and maybe gather the supposed health benefits.
The diet uses the Harris-Benedict Equation to determine your recommended caloric intake (from which a percentage is used for the down-days).
My personal recommended daily intake is 1843 calories. If I were attempting to lose weight, my down days would be 367 for the first two weeks of the diet. But since I'm not, I should be eating somewhere between 553 and 922 calories a day as a maintenance diet. I settled on 35% or 650 calories on my down days.
The book gives you tips to deal with hunger, and reminds you that this diet only lasts for a day. Most people can fast for a day (unless you have a blood sugar problem) and a restricted calorie diet is supposed to be easier. If I could drink diet shakes, it might be, but as I have to count every last calorie it seems like more of a pain in the butt to eat than not. I know the breakfast I normally eat is 125 calories, anything else and I have to do work before I eat it. *sigh*
If my stomach growls any louder, I can use it as a musical instrument.
BMI calculator: Harris-Benedict equation
To buy this book on Amazon, click through to The Alternate-Day Diet