Years of Proper Training Potential Rate of Muscle Gain (Per Year)
1 20-25 lbs (2 lbs per month)
2 10-12 lbs (1 lb per month)
3 5-6 lbs (0.5 lb per month)
4+ 2-3 lbs (negligible per month)
Bodyfat % (male / female) Fat Loss (per week)
18-19% / 24-25% 1.7 lb/week
15-17% / 20-22% 1.5 lb/week
12-14% / 17-19% 1.3 lb/week
9-11% / 14-16% 1.0 lb/week
<8% / <14% 0.7 lb/week

Body Composition

Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %)

lbs
kg
%
lbs
kg
kcal
kcal
kcal

Activity Level (not counting exercise):

Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually.

Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition"

kcal

Daily Calories

Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain.

Calorie Goal
%
%
Calories without Exercise
kcal
kcal
kcal
Calories with Exercise
kcal
kcal
kcal

Daily Exercise Info

If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't.

Activity Minutes Kcal burned / min Total Kcal burned
Weights
Cardio
Other

Daily Macros

Adjust your protein ratio:

  • To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur.
  • To gain muscle, the protein ratio should be between 0.8 to 1.2.
  • There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee. Source.

Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g:

  • It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET.
  • If doing TKD or CKD, remember to include net carbs consumed on Macro Grams.
Protein Ratio Macronutrients Macro Grams Kcal per gram Daily Calories Daily %
Protein 4
Net Carbs 4
Fat 9
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©Copyright 2016 - All Rights Reserved Ketogains® - The use, copy or distribution of the content, image, logos and tools of this website is prohibited without written consent by the owner.