Joe Tyndall

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Perfect Keto

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weight loss calculator

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for phones, best used in landscape mode

1) Select metric or english units.

2) Enter your data.

item (for explanations, read the book)	number & units
your height	meters feet       inches
your weight
your age	years
your BIOLOGIC gender	female   male
lifestyle basal energy tweak (from -20 to 20)	percent
fasting days this week	day(s)
optimum protein rate (reduce from 0.4)

3)

(re)calculate

item	number	units
body mass index (BMI)		kg per meter squared
weight at BMI = 22
weight to lose
basal metabolic rate (BMR)		calories per day
BMR tweaked for lifestyle		calories per day
target daily protein intake		grams per day
protein for days you eat		grams per eating day

4) What will I eat today?

grams or ounces as selected above		per unit				per your amount
amount	food	prot	fat	carb	o3	prot	fat	carb	o3	cals
unit in parenthesis ( )		per unit				per amount

For other macros FoodData Central or read the package label

extra protein grams	extra fat grams	extra carb grams	extra omega-3 grams

5) (re)calculate

item	grams	calories	% calories	guidelines
protein				eat optimum protein
fat				stage #2, calories above 65% stage #3, calories above 50% stage #4, calories above 50% stage #5, calories above 80%
carbs				under 20 grams total per day
omega-3				more than 350 mg (0.35 gram) per week
calories

item	grams	guidelines
excess protein		adjust amounts to bring this near zero
omega-3 fatty acids		consume more than 3.5 grams weekly

6) Add exercise for the week (we divide by 7 for a daily average).

For exercise METs tables, visit Compendium of Physical Activities

exercise	duration minutes	days per week	intensity (METs)
walk, jog, run on level ground			min per pace
regular weekly routine shorthand METs	60	7	METs =
			METs =
			METs =
			METs =
			METs =
			METs =
			METs =
			METs =
			METs =

7) (re)calculate

item	value	units
METs equivalent for your weekly routine calories (if you did it 60 minutes, 7 days a week)		METs
tweaked basal metabolic rate		calories
plus calories burned from average daily exercise		calories
minus your daily food intake		calories
net energy deficit		calories
fat lost per month
time needed to lose the weight		months