Enter your total body weight in pounds or kilograms, and your total bodyfat percentage. If you don’t know your bodyfat, you can visually estimate your body fat percentage.
This will give us an idea of how much the minimum amount of calories your body will burn in a day. Here we are calculating the Basal Metabolic Rate (BMR) and the Thermic Effect of Food (TEF). The BMR is simple the amount of calories we burn while our bodies are at rest, and the TEF is the amount of calories we burn from eating and digesting food.We are using the Katch-McCardle formula which takes lean body mass into account.
Based on your activity level, we will get a more realistic look at the average amount of calories your body burns per day.
Do you exercise?
Enter the amount of exercise you do on a daily bases. This will determine how many calories you should be consuming on a given day.
Do you want to lose weight, maintain your weight, or gain mass? Choose your goals appropriately and only ever use a 10-15% calorie surplus or 15-30% deficit. Any higher of a deficit can have negative effects on your dieting, based on this study.
It is highly recommended in a ketogenic diet that you keep your carb intake below 30g per day. You want to stay within healthy protein ranges, in order to retain muscle mass or gain muscle mass depending on your goals. We suggest between 0.8g – 1.2g per pound of lean body mass based on these studies if you want to build muscle. We suggest around 0.6g per pound of lean body mass if you want to maintain muscle (DON’T BE WORRIED IF THIS IS RED).If you want to learn more about how the body uses these, check out macronutrients on a keto diet.
Here are your nutritional macros. You should eat according to these, and try to spread your meals out during the day. Don’t worry about getting exact numbers to the tee. You can afford a 5% fluctuation in either direction, but as long as you are close to your ranges it will balance itself out.
If you are stumped on what you should be eating or what you can eat to get close to these values, you can take a look at my 30 Day Keto Diet Plan for ideas.
Darthluiggi – Formulas and tweaking. He’s over at reddit/r/ketogains. He spent over 10 years tweaking the formulas and did a fantastic job!