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Ketogenic Tool
Ketogenic Diet Calculate Macros
Find the exact amount of carbs, fat, and protein you need to reach your goal weight through the ketogenic diet.
Age
years
Weight
Kg
Height
meters
(e.g. 1.76 meters = 176 cm)
Weight
lbs
Height
feet
inches
Weight
stones
lbs
Height
feet
inches
Not much activity with little to no exercise. Typically a desk job.
Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.
A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).
A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.
People who do high-intensity training like Crossfit. An average person who exercises four to five times a week.
%
Net carbs
grams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Calorie adjustment:%
Maintenance
Maintenance level is the level at which your weight remains stable.Your BMR is: | 1536 | kcal |
Calories to consume: | 2027 | kcal |
Your fat intake should be: | 184 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 184 | grams |
100 | kcal | 275 | kcal | 1653 | kcal |
5 | % | 14 | % | 81 | % |
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Goal
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
Calories to consume: | 1804 | kcal |
Your fat intake should be: | 159 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 159 | grams |
100 | kcal | 275 | kcal | 1430 | kcal |
6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
Calories to consume: | 1581 | kcal |
Your fat intake should be: | 134 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 134 | grams |
100 | kcal | 275 | kcal | 1207 | kcal |
6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
Calories to consume: | 1358 | kcal |
Your fat intake should be: | 109 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 109 | grams |
100 | kcal | 275 | kcal | 984 | kcal |
7 | % | 20 | % | 73 | % |
Goal
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
Calories to consume: | 2231 | kcal |
Your fat intake should be: | 206 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 206 | grams |
100 | kcal', 'ketocist-addon' ); ?> | 275 | kcal | 1856 | kcal |
4 | % | 12 | % | 84 | % |
Calorie surplus (15%)
Calories to consume: | 2332 | kcal |
Your fat intake should be: | 218 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 218 | grams |
100 | kcal | 275 | kcal | 1958 | kcal |
4 | % | 12 | % | 84 | % |
Calorie surplus (20%)
Calories to consume: | 2434 | kcal |
Your fat intake should be: | 229 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 229 | grams |
100 | kcal | 275 | kcal | 2059 | kcal |
4 | % | 11 | % | 85 | % |
Goal
Custom adjustment (0%)
Your BMR is: | 1536 | kcal |
Calories to consume: | 2028 | kcal |
Your fat intake should be: | 184 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 184 | grams |
100 | kcal | 275 | kcal | 1653 | kcal |
5 | % | 14 | % | 81 | % |
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