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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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8/12/2019 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

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

8/12/2019 Keto Diet Cal Macro Calc

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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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8/12/2019 Keto Diet Cal Macro Calc

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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/

8/12/2019 Keto Diet Cal Macro Calc

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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)

8/12/2019 Keto Diet Cal Macro Calc

18/28

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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8/12/2019 Keto Diet Cal Macro Calc

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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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8/12/2019 Keto Diet Cal Macro Calc

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8/12/2019 Keto Diet Cal Macro Calc

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mill - HR in the fat burning zone)