KETOGAINS Daily Macronutrient Calculator v3.

0 - Katch McCardle

Made by darthluiggi
Please follow the instructions at the bottom

www.reddit.com/r/ketogains

Total Weight

lbs.

kg

% Bodyfat

193.40

87.72

21.00

Lean Weight
Net lbs.
Net kg.

BMR*

TEF*

152.79

1,867

187

Activity Level

69.30

Exercise Info
kcal Burnt x min

Other

120.0
0.0
0.0

4.0
6.0
0.0

Lose fat

Maintain Weight

Lose fat

Maintain Weight

Gain muscle

40.0%
5.0%

1,848

3,080

2,136

3,560

3,738

Protein Ratio

Macronutrients

Macro Grams

kcal per gram

Daily Calories

0.80

Protein
Carbs
Fat

122
20
116

4
4
9

489
80
1,044
1,613

30%
5%
65%
100%

Cardio

Maintenance with
excercise

Total Burnt Calories

480

3,560

0
0
480

Calories Without Exercise

Calorie deficit
Calorie surplus

TDEE*

3,080

Walking constantly in a fast paced environment, waiting tables

Minutes

Activity
Weights

2,054

Description of your activity (this should not include exercise)

Moderately Active

BMR + TEF

Calories With Exercise

NAME
eMail
Sex
Height

Male
meters
0.00

feet

inches

0.00

0.00

0.00

DATE
Total Weight (lb)
Total Weight (kg)
AGE
BF% (Caliper measures in
mm)
Triceps
Pectoral
Midaxilla
Subscapula
Abdomen
Suprailiac
Quadriceps

Body Fat %

-4.8561
Fat Free Mass Index
#DIV/0!
Adjusted FFMI
#DIV/0!
Notice on FFMI: If you are over 30% BF, the results
MEASURES (inches or cm)
Neck
Chest
Shoulder
Arms
Forearms
Hip
Waist
Thighs
Calves
Flexed? (Yes / No)
Pictures (link to Imgur)
Front
Side
Back

Yes

-4.8561
-4.8561
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
will most likely be off as the formulas were ba

Yes

Yes

References / Formulas
Jackson, A. S., & Pollock, M. L. (1978).Generalized equations for predicting body density of men.B
Jackson, A. S., Pollock, M. L., & Ward, A. (1980).Generalized equations for predicting body density
FFMI = (fat-free mass in kg) / (height in meters)^2
Adjusted FFMI = FFMI - (6.3 x (1.8 - height in meters))
m = ( (feet * 30.48) + (inches * 2.54) ) / 100
kg = lbs * 0.45359

Made by darthluiggi

0.00

-4.8561
#DIV/0!
#DIV/0!
e off as the formulas were

Yes

0.00

0.00

0.00

-4.8561
-4.8561
-4.8561
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
based on leaner individuals.

Yes

Yes

Yes

0.00

0.00

-4.8561
#DIV/0!
#DIV/0!

-4.8561
#DIV/0!
#DIV/0!

Yes

Yes

dicting body density of men.British Journal of Nutrition, 40, 497-504.

ns for predicting body density of women.Medicine and Science in Sports and Exercise, 12, 175-182.

0.00

-4.8561
#DIV/0!
#DIV/0!

Yes

12, 175-182.

12 WEEK RECOMP - TO USE WITH THE KE

CUT
TDEE
Kcals from Exercise
% Deficit
% Surplus

3,080
510

CUT
3,080
510

CUT
3,080
510

MAINTAIN
3,080
510

CUT
3,080
510

10%

15%

15%

20%

Weekly Calories
Lift Day
Rest Day
Lift Day
Rest Day
Lift Day
Rest Day
Rest Day

W1
19,407
3,282
2,390
3,282
2,390
3,282
2,390
2,390

W2
18,329
3,128
2,236
3,128
2,236
3,128
2,236
2,236

W3
18,329
3,128
2,236
3,128
2,236
3,128
2,236
2,236

W4
21,563
3,590
2,698
3,590
2,698
3,590
2,698
2,698

W5
17,250
2,974
2,082
2,974
2,082
2,974
2,082
2,082

Lift Day Macros

Protein
Carbs
Fat
Lift Day kcals

130
25
296
3,282

130
25
279
3,128

130
25
279
3,128

130
25
330
3,590

130
40
255
2,974

Rest Day Macros

Protein
Carbs
Fat
Rest Day kcals

130
25
197
2,390

130
25
180
2,236

130
25
180
2,236

130
25
231
2,698

130
40
156
2,082

P - TO USE WITH THE KETOGAINS NOVICE PROGRAM

CUT
3,080
510

CUT
3,080
510

20%

20%

W6
17,250
2,974
2,082
2,974
2,082
2,974
2,082
2,082

W7
17,250
2,974
2,082
2,974
2,082
2,974
2,082
2,082

130
40
255
2,974
130
40
156
2,082

MAINTAIN
3,080
510

CUT
3,080
510

CUT
3,080
510

CUT
3,080
510

MAINTAIN
3,080
510

15%

15%

10%

W8
21,563
3,590
2,698
3,590
2,698
3,590
2,698
2,698

W9
18,329
3,128
2,236
3,128
2,236
3,128
2,236
2,236

W 10
18,329
3,128
2,236
3,128
2,236
3,128
2,236
2,236

W 11
19,407
3,282
2,390
3,282
2,390
3,282
2,390
2,390

W 12
21,563
3,590
2,698
3,590
2,698
3,590
2,698
2,698

130
40
255
2,974

130
40
323
3,590

130
40
272
3,128

130
40
272
3,128

130
40
289
3,282

130
40
323
3,590

130
40
156
2,082

130
40
224
2,698

130
40
173
2,236

130
40
173
2,236

130
40
190
2,390

130
40
224
2,698

Ketogains Novice Program (Based on ICF 5x5)

Week One
Day 1- Workout A
Day 2- Rest
Day 3- Workout B
Day 4- Rest
Day 5- Workout A
Days 6 & 7- Rest

Week Two
Day 1- Workout B
Day 2- Rest
Day 3- Workout A
Day 4- Rest
Day 5- Workout B
Days 6 & 7- Rest
Workout A

1
2
3
4
5
6
7
8

Exercise

Equipment

Barbell Squats
Barbell Bench Press
Bent Over Row
Dumbbell Shrugs
Triceps Extensions With Rope
Standing Barbell Bicep Curls

Barbell
Barbell
Barbell
Barbell
Barbell
Barbell
Kettlebell
Cable

Kettlebell Swings
Kneeling Cable Crunches

Workout B
Exercise

1
2
3
4
5
6
7
8

Barbell Squats
Barbell Deadlift
Standing Overhead Shoulder Press
Bent Over Row (10% lighter than on workout A)
Close Grip Bench Press
Standing Barbell Bicep Curls
Kettlebell Swings
Kneeling Cable Crunches

Equipment

Barbell
Barbell
Barbell
Barbell
Barbell
Barbell
Kettlebell
Cable
Program FAQ

How much weight to add per week?

You should try to add at least 5 lbs each week to each one of your exercises.

What if I add weight and fail?

If you fail a rep/set/whatever, you repeat that weight during the next workout. If you fail the next
workout, you lower your weight by 10% and continue to use that until progress. Reset weights ge
rounded down.
What about rest between sets?
Break times between sets are 3-5 minutes for the 5x5 sets and 1-2 minutes for the 3x8 sets.
What if I stall?
If you are not progressing and stall for a while, you may need to deload.Read this.

Made by darthluiggi

Week 0
Muscle

Sets

Reps

Legs
Chest
Back
Traps
Triceps
Biceps
Core / Body
Abs / Core

5
5
5
3
3
3
3
3

5
5
5
8
8
8
8
8

Body
Body
Body
Body
Body
Body
Body
Body

Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight

Week 0
Muscle

Sets

Reps

Legs
Back
Shoulders
Back
Triceps
Biceps
Core / Body
Abs / Core

5
1
5
5
3
3
3
3

5
5
5
5
8
8
8
8

ur exercises.

next workout. If you fail the next

t until progress. Reset weights get

1-2 minutes for the 3x8 sets.

d.Read this.

Weight lifted

Weight lifted

Body
Body
Body
Body
Body
Body
Body
Body

Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight

Week 1

Week 2

Week 3

Week 1

Week 2

Week 3

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Week 11 Week 12
Weight
lifted

Weight
lifted

Week 11 Week 12
Weight
lifted

Weight
lifted

STRENGTH STANDARDS (according to

LBM)
MALE
Exercise

Decen
Good
t

Lean Weight (lbs)

FEMALE
Great

Decen
Good
t

MALE
Great

Decen
t

152.79

Squat (lbs)

229

306

382

115

191

306

1.5

Bench Press (lbs)

191

229

306

76

115

153

1.25

Deadlift (lbs)
Standing Military Press
(lbs)
Leg Press (lbs)
45 1/4 Bent Over Row
(lbs)
EZ Bicep Curl (lbs)

229

306

420

153

229

306

1.5

76

122

153

31

46

69

0.5

298

519

726

130

260

321

1.95

153

199

229

46

76

99

61

99

130

31

53

61

0.4

Skull Crusher (lbs)

53

84

107

23

31

38

0.35

Push-ups (Quantity)

30

60

90

25

50

30

Dips (Quantity)

20

40

60

15

30

20

Pull-ups (Quantity)

10

20

30

12

10

Elbow Plank (time)

1:30

3:00

5:00

1:30

3:00

5:00

1:30

Lean Weight (kg)

Squat (kg)

69.30
104

139

173

52

87

139

1.5

87

104

139

35

52

69

1.25

104

139

191

69

104

139

1.5

35

55

69

14

21

31

0.5

135

236

329

59

118

146

1.95

45 1/4 Bent Over Row (kg)

69

90

104

21

35

45

EZ Bicep Curl (kg)

28

45

59

14

24

28

0.4

Skull Crusher (kg)

24

38

49

10

14

17

0.35

Push-ups (Quantity)

30

60

90

25

50

30

Dips (Quantity)

20

40

60

15

30

20

Bench Press (kg)

Deadlift (kg)
Standing Military Press
(kg)
Leg Press (kg)

Pull-ups (Quantity)

10

20

30

12

10

Elbow Plank (time)

1:30

3:00

5:00

1:30

3:00

5:00

1:30

MALE

FEMALE

Note: All lifts are done with free weights, good form, no

They are all for a one-rep max unless otherwise noted, a

Good

Great

Decen
Good
t

Great

2.5

0.75

1.25

1.5

0.5

0.75

2.75

1.5

0.8

0.2

0.3

0.45

3.4

4.75

0.85

1.7

2.1

1.3

1.5

0.3

0.5

0.65

0.65

0.85

0.2

0.35

0.4

0.55

0.7

0.15

0.2

0.25

60

90

25

50

40

60

15

30

20

30

12

3:00

5:00

1:30

3:00

5:00

2.5

0.75

1.25

1.5

0.5

0.75

2.75

1.5

0.8

0.2

0.3

0.45

3.4

4.75

0.85

1.7

2.1

1.3

1.5

0.3

0.5

0.65

0.65

0.85

0.2

0.35

0.4

0.55

0.7

0.15

0.2

0.25

60

90

25

50

40

60

15

30

If both a weight and a bodyweight level are given, you m

DarthLuiggi:
Your weight linked from
your Macros and Kcals
page.

DarthLuiggi:
Your weight linked from
your Macros and Kcals
page.

20

30

12

3:00

5:00

1:30

3:00

5:00

ights, good form, no supportive gear other than a belt, and drug free.

ss otherwise noted, and the weight of the bar is included in all of the exercises when applicable.

evel are given, you may use whichever number is lighter for you.