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Select your prefered Units of Measurement

Your Body Composition


lbs Please enter a valid weight.

in Please enter a valid height.

% Please enter a valid body fat percent.
Please select your body fat method.

Body Fat

No problem, we will help you to calculate it in the next step.

Your Body Fat Percentage

Other

We have found that most other methods are inaccurate for many people, so we are asking that you supply additional info.

Please provide your body measurements so we can better calculate your body fat percentage:


in Please enter a valid neck.

in Please enter a valid waist.

in Please enter a valid waist at narrowest point.

in Please enter a valid hip.
I'm not able to measure myself right now

Im not able to measure myself right now.

No problem, we can use a visual estimation. (It is beneficial to estimate higher rather than lower).

5-9 %
10-14 %
15-19 %
20-24 %
25-29 %
30-34 %
35-39 %
+40%

Your estimated body fat percentage is:

0%

Resting Metabolic Rate (RMR) is a large part of your total daily energy expenditure (TDEE), but it is NOT the same:

0Kcal

Master your body

Based on your given information you provided, we recommend that your goal should be:

Lose Body Fat
Gain Muscle & Strength
Body Recomposition - Maintenance

It's best to follow our suggestions, but know that you can also select your own and bypass our suggestions.

A normal day

Describe how a normal day is for you: (Do not consider your workout routine)

Sedentary

Desk or Seated Office Work

Lightly Active

Housework, Child Care, Retail Work, Etc.

Moderately Active

Factory or Manufacturing Work w/ Substantial Walking

Vigorously Active

Strenuous Manual Work

For Maximum fat loss, it's best to consider oneself sedentary

Recommended Macros

Based on the information submitted, our macros recommendations are:


On strength training days, we recommend adding the Ketogains Pre-Workout Coffee in addition to your suggested macros.
This will help you to achieve optimal muscle gain and, in the intermediate term, more fat loss.

  • Brewed or Instant coffee of your choice (more than just for caffeine, coffee has compounds that help performance and muscle growth).
  • 25 grams of protein from whey isolate powder (the building block for your muscles).
  • 10 grams of fat from MCT powder or oil (extra energy to power your training).
  • Optionally, add a bit of salt (electrolytes improve performance). You can also intake high-quality electrolytes separately, we recommend you use RECHARGE

Blend everything together and drink it 20-30 minutes before your strength training session.

Manually edited macros


%

g/lb of LBM Please enter a valid protein intake, between 0.6 and 1.4.

grams Please enter a valid carbohydrate intake, between 0 and 300 grams.

Get your results
directly in your email!

We have sent your macros, please check your email
We couldn't send your macros, please try again later

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