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
Weightstoneslbs
Heightfeetinches
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.
Lynette Maycroft
This is Awsome!Thank you.
Pam Peebles
You’re welcome Lynette! Glad you love it!
Jean
Wait a minute…I’m not getting it…how do I know my body fat %.?
Andrea Linton-Gaines
There are tools and even scales that can give you an idea what your %body fat is. Here is a link to a place where the math is laid out…https://www.calculator.net/body-fat-calculator.html
Cindy
Thank you!!!
Pam Peebles
You’re welcome Cindy!
Angie
Great
Thank you
Pam Peebles
You’re welcome Angie!
Laura
God bless you for helping others the way you do! You are appreciated!
Pam Peebles
Thank you Laura for your continued support!
Sonia Stafford
Thanks so much for the info x
Pam Peebles
You’re welcome!
Sherry Bailor
Thank u for such good info! And for accepting me as member!
Pam Peebles
You’re welcome Sherry! Thank you so much for joining our community!
xoxo
Pam
Jeanne
Wow!!! Just what I needed.
Pam Peebles
Hey Jeanne! Glad it helped! Make sure you join our KetoCoach Community if you need additional support or have any questions!
Cindi
Thank you Pam. I had it all wrong.
Pam Peebles
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!
MICHELLE ANTHONY
I am new to the keto journey and am looking for advice in doing this correctly. I did well in the beginning but am struggling with eating the correct amount of fat for the day and understanding my macros. Very interested in learning more.