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.
No problem, we will help you to calculate it in the next step.
Your Body Fat Percentage
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.
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).
Your estimated body fat percentage is:
Resting Metabolic Rate (RMR) is a large part of your total daily energy expenditure (TDEE), but it is NOT the same:
Master your body
Based on your given information you provided, we recommend that your goal should be:
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)
Desk or Seated Office Work
Housework, Child Care, Retail Work, Etc.
Factory or Manufacturing Work w/ Substantial Walking
Strenuous Manual Work
For Maximum fat loss, it's best to consider oneself sedentary
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
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.
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