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Keto Calculator

Calculate Your Macros on a Keto Diet

This keto calculator can help you learn your ideal food intake and macros for the keto diet and other forms of a low-carb diet.

Enter your stats below:

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

 

Please estimate your daily activity level, this allows us to get a more realistic calculation of the number of calories your metabolism burns on an average day.

It is important to not over-estimate, people usually burn much fewer calories than they think. I would estimate down, just to be on the safe side. That way you don't go above your actual allowed calories for your body to see progress.

Activity Level


Sedentary = minimal daily activity, desk job, very little to no exercise.

Lightly Active = daily walking, light exercise 1 – 3 hours a week.

Moderately Active = increased daily activity, retail job, exercise 3 – 5 hours a week.

Very Active = increased manual labor, construction jobs, intense workouts 4 - 5 days a week.

Extremely Active = athlete or bodybuilder, very intense long training, 5 - 6 days a week.

   

Please enter your body fat percentage. If you are not sure, then just try to give your best estimate using the visual examples Here

Body fat%

   

Please enter the amount of daily net carbs you would like to eat on a daily basis. It's best to start low, around 20-30 grams and adjust it from there. This way you learn your personal carb tolerance.

Net carbsgrams

You can find the net carbs on food labels by subtracting the fiber out of the total carbs.

 

Results

We have calculated the marcronutrient percentages below. This should help guide you along your body transformation.

Tracking can be helpful at the start of your transformation but eventually to make healthy living into a lifestyle, you want to be able to just eat mindfully. You do this by listing to your body and using these macros as a general guide..

I already lost 60lbs of pure fat using the methods in 5th stage keto . Which is why I now use a mindful eating approach making this diet into a lifestyle. I know the low-carb foods I enjoy and I have learned to listen to my bodies true hunger signals. But I didn't start out this way, I had to take the time to learn what portions sizes looked like. That's why I think tracking your macros is a good idea when first starting a body transformation.

It is also good to remember that calculations involving caloric expenditure are rarely perfect, so try not to over-stress on being exact. Focus your greatest efforts into building consistency with healthy habits, limiting your carbs, hitting your protein goals, and consuming healthy fats to satiety (satisfied/not hungry).

Maintenance on Keto

Your maintenance level is the set point at which your body weight should stay stable.

Your BMR (Basal Metabolic Rate) is:1536kcal
Calories to take in and maintain weight:2027kcal
Dietary fat consumption should be around184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Body Transformation Goals

We listed three levels of calorie deficits that should help you reach your set goal. Choose a level that best fits your needs. If you have a lot of weight to lose, then I recommended you stay around a moderate calorie deficit of 10-20%.

Please note, that the workouts in 5th Stage Keto involve resistance training with HIIT cardio. So, we want to add a bit more protein to help with recovery. I usually aim for my macros to be 65% fat, 25% protein, and 5-10% carbs. It is important to get enough protein to feed and maintain your muscles, but not too much that it may take you out of ketosis.

Remember, we all have different metabolism that can respond in unique ways. So, find what works best for you and learn to enjoy the process.

Small calorie deficit (11%)

Calories to take in:1804kcal
Dietary fat consumption should be around:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to take in:1581kcal
Dietary fat consumption should be around:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to take in:1358kcal
Dietary fat consumption should be around:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%
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I offer the challenge and encouragement to anyone who wants to start their own body transformation and reach 5th Stage Keto.

Get your guide to an impressive body transformation!

This plan gives you a step-by-step breakdown showing you how get the biggest changes in body composition without the crazy hunger pains of mainstream diets.

It can help improve your cognitive ability allowing you to be upgrade your productivity at school or at work.

Drop those extra 30 pounds! with strategic methods for effective fat loss. Come join the Burn it Family and reach 5th Stage Keto together!!

 

Learn how to reach 5th Stage Keto  Here!!