KETOGAINS Daily Macronutrient Calculator v1.

9 - Katch McCardle
www.redit.com/r/ketogains

Made by darthluiggi
Please follow the instructions at the bottom

1 lbs.

Total Weight kg % Bodyfat

210.0
Lean Weight Net lbs.

86.8

16.0

Net kg.

BMR*

TEF*

BMR + TEF

176.40
2 Activity Level Lightly Active

72.91

1,945
Description

194

2,139
TDEE*

Walking around a good amount, retail jobs

2,781
Maintenance with excercise

3 Activity Weights Cardio Other Minutes

Additional Exercise Info kcal Burnt x min

Total Burnt Calories 0 0 0 0

45.0 150.0 0.0

0.0 0.0 0.0

2,781

4 %
Calorie deficit Calorie surplus

Calories Without Exercise Lose fat Maintain Weight

Diet Type Ketogenic Low Carb

Lose fat

Calories With Exercise Maintain Weight

Gain muscle

20.0% 15.0%
Ratio

2,225

2,781

2,225

2,781

3,198

0.65

Macronutrients Protein Carbs Fat

Macro Grams

kcal per gram

Daily Calories

115 15 162

4 4 9

459 60 1,458 1,977

23% 3% 74% 100%

KETOGAINS Daily Macronutrient Calculator v1.9

www.redit.com/r/ketogains

Made by darthluiggi
Please follow the instructions at the bottom

1 Sex Male lbs.

Total Weight kg % Bodyfat

200.0

90.7

20.0%

Essential Body Fat %

Male Female 5% 16%

Lean Weight + Essential BF lbs. kg

BMR*

TEF*

BMR + TEF

168.00

76.20

1,848

185

2,033

Activity Level Sedentary Typical desk job

Description

TDEE*

2,338
Maintenance with excercise

3 Activity Weights Cardio Other Minutes

Additional Excercise Info kcal Burnt x min

Total Burnt Calories 0 0 0 0

0.0 0.0 0.0

0.0 0.0 0.0

2,338

4 %
Calorie deficit Calorie surplus

Calories Without Exercise Lose fat Maintain Weight

Diet Type Ketogenic Low Carb

Lose fat

Calories With Exercise Maintain Weight

Gain muscle

10.0% 15.0%
Ratio

2,104

2,338

2,104

2,338

2,688

1.00

Macronutrients Protein Carbs Fat

Macro Grams

kcal per gram

Daily Calories

160 25 162

4 4 9

640 100 1,458 2,198

29% 5% 66% 100%

Feuille4
26 2256.8 1805.44 27 2343.6 1874.88 28 2430.4 1944.32 29 2517.2 2013.76 30 2604 2083.2

86.8 72.912 69.212

190.96 160.4064 152.2664

52.8

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Feuille4
31 2690.8 2152.64 32 2777.6 2222.08 33 2864.4 2291.52

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