KETOGAINS Daily Macronutrient Calculator v1.9 - Katch McCardlePlease follow the instructions at the bottom

1 Total Weightlbs. kg % Bodyfat

210.0 86.8 16.0

Lean WeightBMR + TEF

Net lbs. Net kg. BMR* TEF*

176.40 72.91 1,945 194 2,139

2 Activity Level Description TDEE*

Lightly Active Walking around a good amount, retail jobs 2,781

3 Additional Exercise InfoActivity Minutes kcal Burnt x min Total Burnt Calories

Weights 45.0 0.0 0 2,781Cardio 150.0 0.0 0

Other 0.0 0.0 00

4 Calories Without Exercise Calories With Exercise% Lose fat Maintain Weight Diet Type Lose fat Maintain Weight Gain muscle

Calorie deficit 20.0% 2,225 2,781 Ketogenic 2,225 2,781 3,198Calorie surplus 15.0% Low Carb

5 Ratio Macronutrients Macro Grams kcal per gram Daily Calories %0.65 Protein 115 4 459 23%

Carbs 15 4 60 3%Fat 162 9 1,458 74%

1,977 100%

Made by darthluiggi www.redit.com/r/ketogains

Maintenance with excercise

KETOGAINS Daily Macronutrient Calculator v1.9Please follow the instructions at the bottom

1 Total WeightSex lbs. kg % Bodyfat

Male 200.0 90.7 20.0%

Essential Body Fat %Lean Weight + Essential BF

BMR + TEFlbs. kg BMR* TEF*

Male 5% 168.00 76.20 1,848 185 2,033Female 16%

2 Activity Level Description TDEE*

Sedentary Typical desk job 2,338

3 Additional Excercise InfoActivity Minutes kcal Burnt x min Total Burnt Calories

Weights 0.0 0.0 0 2,338Cardio 0.0 0.0 0

Other 0.0 0.0 0

0

4 Calories Without Exercise Calories With Exercise% Lose fat Maintain Weight Diet Type Lose fat Maintain Weight Gain muscle

Calorie deficit 10.0% 2,104 2,338 Ketogenic 2,104 2,338 2,688Calorie surplus 15.0% Low Carb

5 Ratio Macronutrients Macro Grams kcal per gram Daily Calories %1.00 Protein 160 4 640 29%

Carbs 25 4 100 5%Fat 162 9 1,458 66%

2,198 100%

Made by darthluiggi www.redit.com/r/ketogains

Maintenance with excercise

Calculadora Para Requerimientos Diarios

kg. lbs. REE TEF Mant. Sin Ejercicio60 132 1058 106 1164

Cardio (minutos) Pesas (min) kcal Quemadas TEF Mant. Con Ejercicio60 35 895 106 2059

Sin Ejercicio Con EjercicioBajar de peso Subir de peso Tipo de Dieta Bajar de peso Subir de peso

931 1397 Low Fat 1647 2471Standard

Macronutrientes gramos kcal X gramo kcal %Proteinas 132 4 529 33%Carbohidratos 240 4 960 59%Grasas 15 9 135 8%

Total 1624 100%

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86.8 190.96 2256.8 2343.6 2430.4 2517.2 2604

72.912 160.4064 1805.44 1874.88 1944.32 2013.76 2083.2

69.212 152.2664

52.8

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31 32 33

2690.8 2777.6 2864.4

2152.64 2222.08 2291.52