Keto Diet Cal Macro Calc
Transcript of Keto Diet Cal Macro Calc
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KETO DIET Calculator
green drink 8 oz 8oz 26
1 26
protien shake 35 gm/ 1 scoop 150
0 0
alfredo sauce 61gm 110
1 110
Sour cream 30gm / 1 60
1 60
Cheese 28gm 110
0 0
Cream Cheese 1 oz 100
0 0
Olive oil 1 tbsp 119
0 0
coconut oil 1 tbsp 119
3 357
green peas frozen 1oz 22
0 0
brocolli frozen 1 cup- 85 gms 30
0 0
Avocado 1/5 slice 50
0 0
Spinach
Veggies
Serving Calories
Drinks
Cheese
and Sauces
Oils
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chicken legs 1 small 216
0 0
ground beef 80/20 3oz 151
0
chicken liver 400gm 150
1 150
salmon 4 oz 166
0 0
Egg 1 large egg (1.76oz) 78
8 624
Bacon 1 slice 50
0 0
Beef Chorizo 2 oz 240
1 240
Sum Total gms
Cal Total 1836
Macros
CBMR 2004
weight 167
recommended Cal intake per evo diet 1803.6
Protiens
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Carbs Protein Fat
(g) (g) (g)9 1 0
9 1 0
8 21 3.5
0 0 0
2 2 10
2 2 10
1 1 6
1 1 6
1 7 9
0 0 0
2 2 9
0 0 0
0 0 13.5
0 0 0
0 0 14
0 0 42
3.89 1.48 0.1
0 0 0
4 2 0
0 0 0
3 0 4.5
0 0 0
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0 24.2 12.55
0 0 0
0 14.42 16.8
0 0 0
2.23 62.62 16.67
2.23 62.62 16.67
0 24.52 6.72
0 0 0
0.6 6.3 5.3
4.8 50.4 42.4
0 4 4
0 0 0
3 7 22
3 7 22
carbs protein fat
22 124 139
88.12 496.08 1251.63
4.80% 27.02% 68.18%
Mon - Fri Sat - Sun
Fat% 65-70 30-40
Protien% 25-30 10-15
Carb% 5 max 45-60
Min Max
Fat gms 135 237Protien gms 81 133
Carb gms -20gms -20gms
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KETO DIET Calculator
green drink 8 oz 8oz 26
1 26
protien shake 35 gm/ 1 scoop 150
0 0
alfredo sauce 61gm 110
0 0
Sour cream 30gm / 1 60
1 60
Cheese 28gm 110
1 110
Cream Cheese 1 oz 100
0 0
Olive oil 1 tbsp 119
0 0
coconut oil 1 tbsp 119
3 357
green peas frozen 1oz 22
0 0
brocolli frozen 1 cup- 85 gms 30
0 0
Avocado 1/5 slice 50
0 0
Spinach
Serving Calories
Drinks
Cheese
and Sauces
Oils
Veggies
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chicken legs 1 small 216
0 0
ground beef 80/20 3oz 151
0
chicken liver 400gm 150
1 150
salmon 4 oz 166
0 0
Egg 1 large egg (1.76oz) 78
10 780
Bacon 1 slice 50
5 250
Beef Chorizo 2 oz 240
1 240
Sum Total gms
Cal Total 2253
Macros
CBMR 2004
weight 167
recommended Cal intake per evo diet 1803.6
Protiens
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Carbs Protein Fat
(g) (g) (g)9 1 0
9 1 0
8 21 3.5
0 0 0
2 2 10
0 0 0
1 1 6
1 1 6
1 7 9
1 7 9
2 2 9
0 0 0
0 0 13.5
0 0 0
0 0 14
0 0 42
3.89 1.48 0.1
0 0 0
4 2 0
0 0 0
3 0 4.5
0 0 0
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0 24.2 12.55
0 0 0 Monday: Chest/Back/Legs,
http://www.evolutionary.o
0 14.42 16.8 using this training method:
0 0 0 Tuesday: repeat Monday
Wed: Arms/shoulder/abs +
2.23 62.62 16.67 Thur: 30 min cardio (incline
2.23 62.62 16.67 Fri: OFF
Sat: OFF
0 24.52 6.72 Sunday Morning (early) be
0 0 0 ->start refeed
0.6 6.3 5.3
6 63 53
0 4 4
0 20 20
3 7 22
3 7 22
carbs protein fat
22 162 169
88.92 646.48 1518.03
3.95% 28.69% 67.37%
Mon - Fri Sat - Sun
Fat% 65-70 30-40
Protien% 25-30 10-15
Carb% 5 max 45-60
Min Max
Fat gms 135 237Protien gms 81 133
Carb gms -20gms -20gms
http://www.evolutionary.org/triple-threat-bench-press-back-squat-deadlift/http://www.evolutionary.org/evolutionary-HIT-traininghttp://www.evolutionary.org/evolutionary-HIT-traininghttp://www.evolutionary.org/triple-threat-bench-press-back-squat-deadlift/ -
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concentrate on the big 3:
rg/triple-t...quat-deadlift/
http://www.evolutionary.org/evolutionary-HIT-training
30 min cardio (incline walking up a treadmill - HR in the fat burning zone)
walking up a treadmill - HR in the fat burning zone)
ore you start refeed: full bodyworkout (high intensity) + 30 min cardio (incline walking up a trea
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mill - HR in the fat burning zone)
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KETO DIET Calculator
green drink 8 oz 8oz 26
1 26
protien shake 35 gm/ 1 scoop 150
0 0
alfredo sauce 61gm 110
0 0
Sour cream 30gm / 1 60
0 0
Cheese 28gm 110
0.5 55
Cream Cheese 1 oz 100
0 0
Olive oil 1 tbsp 119
3 357
coconut oil 1 tbsp 119
0 0
green peas frozen 1oz 22
0 0
brocolli frozen 1 cup- 85 gms 30
0 0
Avocado 1/5 slice 50
0 0
Spinach
Serving Calories
Drinks
Cheese
and Sauces
Oils
Veggies
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chicken legs 1 small 216
0 0
ground beef 80/20 3oz 151
0
chicken liver 400gm 150
0.25 37.5
salmon 4 oz 166
0 0
Egg 1 large egg (1.76oz) 78
5 390
Bacon 1 slice 50
0 0
Beef Chorizo 2 oz 240
0 0
Sum Total gms
Cal Total 940
Macros
CBMR 2004
weight 167
recommended Cal intake per evo diet 1803.6
Protiens
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Carbs Protein Fat
(g) (g) (g)9 1 0
9 1 0
8 21 3.5
0 0 0
2 2 10
0 0 0
1 1 6
0 0 0
1 7 9
0.5 3.5 4.5
2 2 9
0 0 0
0 0 13.5
0 0 40.5
0 0 14
0 0 0
3.89 1.48 0.1
0 0 0
4 2 0
0 0 0
3 0 4.5
0 0 0
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concentrate on the big 3:
rg/triple-t...quat-deadlift/
http://www.evolutionary.org/evolutionary-HIT-training
30 min cardio (incline walking up a treadmill - HR in the fat burning zone)
walking up a treadmill - HR in the fat burning zone)
ore you start refeed: full bodyworkout (high intensity) + 30 min cardio (incline walking up a trea
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mill - HR in the fat burning zone)