Find the exact amount of carbs, fat, and protein you need to reach your goal weight through the ketogenic diet.
meters (e.g. 1.76 meters = 176 cm)
Not much activity with little to no exercise. Typically a desk job.
Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.
A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).
A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.
People who do high-intensity training like Crossfit. An average person who exercises four to five times a week.
Specify the amount of daily net carbs you’d like to consume. Typically, 20-30 grams is recommended to start with.
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
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%.
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
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We have had the pleasure ofsupporting many different individuals in their weight loss journey.
Learn more about keto and low carb, and how to use it for your personal goals here.
Our amazing recipes can make your keto lifestyle simple and delicious. We are adding several new recipes every week.
Whether you’re looking for strict keto, oderate or liberal low-carb recipes, here you have over 850 delicious low-carb recipes to choose from. We believe having a lot of choice on your menu is the key to maintaining a diet.
30 + 20 Min | Easy | Serves: 4
Brown ground beef with onion and garlic. Add spaghetti sauce and simmer for at least 30 min. Layer in small casserole dish: Meat sauce, spaghetti squash, meat sauce, cottage cheese, mozzarella cheese, parmesan cheese, spaghetti squash…
15 + 20 Min | Medium | Serves: 2
Place each piece of chicken breast between two pieces of clear plastic wrap; pound with flat side of meat mallet until 1/8 inch thick. Remove plastic wrap. Coat chicken lightly with flour. In a 12 inch skillet, melt 1 tablespoon…
15 + 45 Min | Medium | Serves: 6
First, pre-heat oven for 375°F. Next, sauté all the mushrooms, onion, garlic, and parsley in a pan with the olive oil. Don’t let it burn (garlic tastes yucky when burnt). When the onions are soft, remove from heat to let cool down…
5 + 20 Min | Medium | Serves: 2
Put everything together, mix well, make into balls with a spoon and palm of your hand, drop into a baking sheet and bake for 1/2 hr. on 350°F. serve spaghetti sauce, classic alfredo, roasted garlic parmesan or a jar of gravy over the top.
30 + 15 Min | Medium | Serves: 2
Remove any bits of shell from the lobster meat and set aside. Combine the rest of the ingredients and mix. Fold in the lobster meat. Divide among four small ramekins/gratin dishes or baking shells…
30 + 120 Min | Medium | Serves: 4
Chop nuts in a food processor, or by hand. Try to get as fine a grind as possible without turning them to butter. Combine nuts, bake mix, and Splenda in a bowl. Add in melted butter and blend until you have a crumbly mixture…
10 Min | Medium | Serves: 2
Make some flavored coffee brew it very strong more than you normally would to drink. let cool put about a cup in a blender add heavy whipping cream until it looks like a light caramel color add about a cup of ice…
10 + 15 Min | Medium | Serves: 5
To make cream: beat cream until stiff, add vanilla and stevia to taste. To make crepes: whisk together eggs, cream, water, butter, salt, and stevia until well-mixed. Add protein powder and whisk until smooth. Heat frying pan…
Get everything you need to succeed on low carb and keto. You’ll get over 850 recipes for every meal and snack of the day.
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