Macronutrient Calculator

Grams and Calories

Instructions

This is a simple calculator, designed to show you what your daily intake could look like. Enter the number of grams of Carbohydrate, Protein and Fat you eat daily and the Calculator will show you your total calories, and what percentage of calories each macronutrient represents.

 

CARBS

ENTER GRAMS

Carb Calories

Percent of Total Calories

PROTEIN

ENTER GRAMS

Protein Calories

Percent of Total Calories

FAT

ENTER GRAMS

Fat Calories

Percent of Total Calories

Total Calories

Fat Ratio
(ratio of fat calories to non-fat calories)

 

Macronutrient Calculator

Protein Needs

 

Please enter the following information:

 

female   male
inches   cm
pounds   kg


    

 

pounds   kg

    

 

 

 
LEAN BODY MASS

 

 
PROTEIN TARGETS

 

 
CALORIE TARGETS

 

 

Lean Body Mass

Your LBM was calculated with the Hume formula:

FEMALE
LBM = 0.29569 * weight(kg) + 0.41813 * height(cm) - 43.2933

MALE
LBM = 0.32810 * weight(kg) + 0.33929 * height(cm) - 29.5336

Hume, R "Prediction of lean body mass from height and weight.". J Clin Pathol. 1966 Jul; 19(4):389-91.

Also check out: LBM Calculator

Protein Targets

These protein targets are based on a standard recommendation of 1 gram of protein per day for each kilogram of Lean Body Mass (LBM). The low end of the range is equivalent to 0.8 grams of protein per kg of LBM.

These averages are to be used as a starting point. You should always test macronutrient targets to see how you feel eating different amounts of various foods.

Calorie Targets

These Calorie Targets are based on the Mifflin - St Jeor equation. Your Basal Metabolic Rate (BMR) was calculated by using the following formula:

FEMALE
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161

MALE
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5

Also check out: BMR Calculator.

 

About Fast LCHF

Learn more

Fast LCHF

"LCHF" stands for a Low-Carb High-Fat Diet.

Fast LCHF = Low Carb + High Fat + Fasting

Fast LCHF introduces the concept of meal timing into the dietary picture.

WHAT TO EAT

  • animal proteins, including the fat
  • fibrous, non-starchy vegetables
  • eggs
  • butter, heavy cream and full fat dairy, if tolerated
  • coconut products, including coconut fat
  • high-quality saturated fats
  • bone broth

WHAT NOT TO EAT

  • all forms of sugar
  • grains and grain-based foods
  • refined or processed foods
  • candy, junk food
  • sweetened beverages
  • refined or (partially) hydrogenated vegetable oils
  • trans fats

WHAT TO DRINK

Water is the best, most healthful beverage.

Drink other non-caloric beverages, like coffee, tea, flavored mineral water.

Drink bone broth, especially when fasting.

WHEN TO EAT

  1. Eat when you're hungry. Stop when you are full, but not stuffed.
  2. Drink water, and other non-caloric beverages, when you're thirsty.
  3. Engage in periodic or intermittent fasting to reverse insulin resistance.

Learn more

Want more?

Ramona Denton
FastLCHF.com

Obesity, Type 2 Diabetes and insulin resistance are issues close to my heart because I have watched more than one loved one suffer and die from these conditions and their complications.

I look forward to hearing from you!

– Ramona

 


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