you're looking to lose weight, so for step 5, enter a value between .8 and .9. a value of 1 would indicate you want to maintain your current weight, values lower (to .8) are for weight-loss, and values higher (1 to 1.2) are for weight gain.
step 6 is the amount of calories in your post-workout shake, if you so choose to supplement with one. some people choose to add dextrose to their shakes to help refuel their muscle glycogen stores. i would suggest that you avoid the post-workout shake all-together, considering you're only trying to lose weight.
additionally, be sure to enter your LEAN body mass in step 2. the calculation for lean body mass is:
LBM = W x (1 - BF%)
where:
LBM = lean body mass
W = your weight in lbs
BF% = your bodyfat percentage (in decimals, e.g. 15% = .15)
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07-14-2011, 03:44 PM #151
- Join Date: Jun 2011
- Location: Rhode Island, United States
- Age: 33
- Posts: 705
- Rep Power: 405
Last edited by DMurph51; 07-14-2011 at 03:51 PM.
[IIFYM]
CKD Calculator (copy pasta):
http://forum.bodybuilding.com/showthread.php?t=784518
Carb-Load Guide (copy pasta):
http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html
reps to ananf72 for life.
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07-14-2011, 11:06 PM #152
Bmr?
I feel a little silly asking this , but im kinda new to this so could someone please let me know what the BMR is on the excel spreadsheet
target BMR with diet and BMR+ activity
I have done all sorts of research and been and had skin fold tests and blood pressure Etc
and have figured out what my daily calori intake should be based on my current weight and minus the 500 odd calories i need to reduce to get my ketosis on, however on the spreaddy it says i need to eat 2500! ...
Whats the go?
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07-15-2011, 02:37 AM #153
- Join Date: Jun 2011
- Location: Rhode Island, United States
- Age: 33
- Posts: 705
- Rep Power: 405
bmr stands for "basal metabolic rate". your bmr is, essentially, the amount of calories you would burn on a typical day
[IIFYM]
CKD Calculator (copy pasta):
http://forum.bodybuilding.com/showthread.php?t=784518
Carb-Load Guide (copy pasta):
http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html
reps to ananf72 for life.
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08-01-2011, 04:10 PM #154
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08-01-2011, 04:28 PM #155
- Join Date: Jun 2011
- Location: Rhode Island, United States
- Age: 33
- Posts: 705
- Rep Power: 405
agreed. it should be up there already.
[IIFYM]
CKD Calculator (copy pasta):
http://forum.bodybuilding.com/showthread.php?t=784518
Carb-Load Guide (copy pasta):
http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html
reps to ananf72 for life.
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08-23-2011, 12:08 PM #156
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08-23-2011, 06:21 PM #157
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08-23-2011, 06:55 PM #158
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09-12-2011, 10:43 AM #159
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10-09-2011, 03:19 AM #160
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10-11-2011, 11:35 AM #161
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11-16-2011, 05:58 PM #162
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11-16-2011, 08:07 PM #163
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11-17-2011, 01:12 PM #164
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01-14-2012, 06:06 PM #165
Man2kx, thanks for the awesome calculator. Even though I already knew my macros for keto days (and your calculator just told me what I already knew), I was completely lost on Carb Ups.
I'm possibly Overestimating my BF% (I'm saying 30%), and I'm definitely underestimating my Activity rating (using 1.4, even though I'm going to start on the Gethin 14-week challenge on sunday).
My question is on Nutrition for my carb ups..
I'm getting:
Fat-68 grams
Pro-145 grams
Carb-572 grams
^I have no idea on how the hell I'm gonna get 570 grams of carbs, while keeping the fat at 68 grams.
Any suggestions for food (possibly fast food-ie, subway, chipotle, etc), that is HIGH on Carbs, yet LOW on Fat?
Edit: In the calculator, for question #2, FOR SURE it's your Lean Mass, right? Cause I weigh 240 and I got 30% BF (overestimating), which gives me a lean mass of 168, which is what I put in the question.Last edited by HeyItsMoses; 01-14-2012 at 06:21 PM.
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01-14-2012, 07:27 PM #166
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01-16-2012, 07:16 AM #167
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01-17-2012, 09:13 AM #168
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03-03-2012, 12:50 PM #169
- Join Date: Feb 2012
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 8
- Rep Power: 0
Unfortunately OP hasn't posted since 2006, advanced version isn't looking good. As for the recurring question of which weight do you add to question (2), In his step-by-step of Keto, he suggests one lb of protein per lb of LBM. My estimated LBM is 145 so therefore should equal 145g of Protein per day? the calc is telling me to eat 182g if I enter my body weight (189lb) and is telling me to eat 157g if I enter my LBM (145lb).
Should I take my g of protein down to 145g and add more grams of fat to compensate the loss in protein?
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04-28-2012, 08:03 PM #170
Ive been on the keto diet for a week and have been told all these different things about how many calories to consume. I have been consuming around 1200 calories a day and trying to exercise as much as possible, normally my calorie output per exercise is 200-300 calories.
I got curious if i was actually eating the right amount of calories so tried the calculator.
These are my stats
(1) Age (yrs) 23
(2) Weight (lbs) 152 (I just put my body weight in)
(3) Height (in) 67
(4) Activity Rating (1.0-2.0) 1.4
(5) Gain(1.2) or Lose(0.8) 0.8
(6) Post Workout Shake Calories 0
(7) Meals per Day (excluding PWO) 6
(8a) Percent Fat (use % sign) 65%
(8b) Percent Protein (use % sign) 30%
(8c) Percent Carbs (use % sign) 5%
RESULTS FOR WOMEN
BMR: 1498
BMR+Activity: 2097
Target BMR with diet: 1678
I was just wondering should I really be eating 478 calories more per day? Would I still lose weight eating that much?
Thanks
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04-29-2012, 03:08 AM #171
I find using this calculator (theoretically - I just used it now) going by lbmass I need 1601 Cal excl shake with 116g F and 120g P. I can't find a combo of foods to hit those numbers while being that low in the cal count.
The shake should be taken into account for protein being digested in that eating cycle I would think...no? Hmmm
Now if I Play with the numbers, and incl the shake macros as a meal.
I can do 170g P, 127g F and 15g C for 2000 Cal, which sounds pretty good.
If I lower that Protein for my Lean body mass which is approx 125-130 lbs I can probably drop a good hundy cals and go further into deficit. Hmmm
**** I just realised I talked to myself in a post.Last edited by dyuv001; 04-29-2012 at 03:34 AM.
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05-14-2012, 11:08 AM #172
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08-08-2013, 09:03 AM #173
just wondering
According to the calculator`s numbers ,I suppose to eat 140g of fat,145 g of protein and 24 g of carbs.You dont have to be a rocket scientist to see that the quantities of macronutrients doesnt respect the "60%,35%,5%" ketogenic formula,so I`m pretty confused.Please,can someone help with some explanations.Thanks!
We rise only to fall....
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01-28-2014, 01:34 PM #174
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11-21-2014, 12:44 AM #175
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