CHEAT
Keto Tools
Keto Calculator
Find the exact amount of carbs, fat, and protein you need to reach your goal weight through the ketogenic diet.
Age
years
Weight
stones
lbs
Height
feet
inches
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.
%
Net carbs
grams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance
Maintenance level is the level at which your weight remains stable.| Your BMR is: | 1536 | kcal |
| Calories to consume: | 2027 | kcal |
| Your fat intake should be: | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 5 | % | 14 | % | 81 | % |
Goal
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%.
Small calorie deficit (11%)
| Calories to consume: | 1804 | kcal |
| Your fat intake should be: | 159 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 159 | grams |
| 100 | kcal | 275 | kcal | 1430 | kcal |
| 6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
| Calories to consume: | 1581 | kcal |
| Your fat intake should be: | 134 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 134 | grams |
| 100 | kcal | 275 | kcal | 1207 | kcal |
| 6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
| Calories to consume: | 1358 | kcal |
| Your fat intake should be: | 109 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 109 | grams |
| 100 | kcal | 275 | kcal | 984 | kcal |
| 7 | % | 20 | % | 73 | % |
Keto journey
As rumor has it: The older we are, the wiser we get, and the less physically fit we become. As a board-certified doctor in obesity medicine, I find that following a low carb high fat (LCHF) diet enhances your wisdom, slows your physical aging, and maintains your fitness at an optimal level. Therefore, I urge you to proceed with our program because the benefits are many.
All my best!
Joseph E. Sleiman, MD
KETOGENIC DIET FOR BEGINNERS
The Ketogenic diet is an exceptionally well-researched and proven method to start working with your body, rather than against it, to improve your health. Following the basic rules of the Keto lifestyle can help you:
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- Feel more energized
- Lose weight faster
- Improve the health of your heart
- Sharpen your mental focus
In addition to these benefits, there are a host of other long-term benefits that will leave you jumping for joy. Though it has become popular recently, the Keto diet has been used for almost a hundred years to heal and prevent diseases. In a nutshell, the Keto diet is:
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- High Fat
- Moderate Protein
- Very Low Carbohydrate
Deciding whether the Keto diet is right for you?
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- Do you want to lose weight fast and keep it off?
- Are you not afraid of a little commitment?
- Do you want to decrease your risk of diabetes?
- Are you tired of feeling run down and sluggish?
- Do you want to get healthy and maintain it for a long time?
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The Keto diet may be for you if you are ready to make the commitment to changing your health for the better.
Our Recipes
What to eat?
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, moderate or liberal low-carb recipes, here are some delicious low-carb for you to choose from.
