WHAT IS YOUR CURRENT ACTIVITY LEVEL?
- Sedentary: You have a desk job and do no exercise at all.
- You Are Lightly Active: You do some walking and/or standing during your work day or do some light exercise.
- You Are Moderately Active: You have an active job and exercise regularly at least 3 – 5 times a week.
- You Are Very Active: You have a very active job and/or lifestyle and exercise daily.
Ageyears
Weightstones lbs
Heightfeet inches
Body fat%
Net carbsgrams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Results
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 | % |
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 | % |
Just getting started? If you're not using an app such as Carb Manager, make sure you click here to sign up to keep up with your macros on a daily basis.
And if you need more support on your keto journey, make sure you join our KetoCoach Community where you'll get tons of encouragement from thousands of women just like you! Click Here To Join Our Community!
We can't wait to meet you!
xoxo
Pam
P.S. To learn more about KetoCoach For Women and our mission click here.
This is Awsome!Thank you.
You’re welcome Lynette! Glad you love it!
Thank you!!!
You’re welcome Cindy!
Great
Thank you
You’re welcome Angie!
God bless you for helping others the way you do! You are appreciated!
Thank you Laura for your continued support!
Thanks so much for the info x
You’re welcome!
Thank u for such good info! And for accepting me as member!
You’re welcome Sherry! Thank you so much for joining our community!
xoxo
Pam
Wow!!! Just what I needed.
Hey Jeanne! Glad it helped! Make sure you join our KetoCoach Community if you need additional support or have any questions!
Thank you Pam. I had it all wrong.
Hey Cindi!
Well I’m glad this helped you!!! Knowing your macros will help you get to your goal faster!!! If you’re not using any type of app to track it, I suggest that you use Carb Manager! They have the best app out on the market!