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Fitness Tools

Lifestyle Changes Calculator

Find the exact amount of carbs, fat, and protein you need to reach your goal weight through healthy nutrition and moderate exercise.

What type unit do you prefer ?
Metric US Customary

Gender
Female Male

Age
years

Weight
stones lbs

Height
feet inches

Activity Level

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.


Body fat
%
Net carbs
grams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

What are your end goals of a ketogenic diet?

Maintenance

Maintenance level is the level at which your weight remains stable.
Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
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:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

In The Beginning

Weight loss journey

We have had the pleasure of helping our members succeed in reaching their weight loss and fitness goals

Learn more about how to use our online tools for your personal goals here.

Basic weight loss rules for Beginners
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What to eat?

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We have many delicious recipes to choose from to keep you full throughout the day and believe good ideas can come from anyone, anywhere, at any time.

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Professional

Our Experts

We have had the pleasure of supporting many different organisations throughout the years including NHS South Devon.

Simon Walker

Diet & Fitness Expert

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Sophie Crome

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Emma Stearn

Nutritionist

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Meal plans

We’ve already planned your breakfast, lunch and dinner…

Get everything you need to succeed with our healthy and customisable meal plans, recipes and exercises.

Low-carb video

Hungry for insights and inspiration?

Enjoy inspiring interviews, practical guides and cooking videos… plus exercises you can do at home. No gym equipment needed.

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Keto Taco Meatza Cooking
Do you often find yourself having to choose between the spicy deliciousness of tacos and the mouthwatering cheesiness.
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A low-carb story with Dr. Peter Foley
Do you often find yourself having to choose between the spicy deliciousness of tacos and the mouthwatering cheesiness.
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My success story with Mitzi Champion
Do you often find yourself having to choose between the spicy deliciousness of tacos and the mouthwatering cheesiness.
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Make your own keto naan bread
Feeling like having Indian food tonight? Being on a low-carb keto diet one can feel sad about missing the naan bread.
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Mastering food cravings – Stephanie
After ending up at the emergency room at age 36 with a severe panic attack, Stephanie Dodier completely.
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How to prevent chronic disease
How can you manage your type 2 diabetes with dietary changes? In this interview, Kim Gajraj sits down.
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Ketocist Podcast #12 – Dr. Maria J.
In the messy world of nutritional science, some researchers rise above the others in their attempt to produce high quality.
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Testimonials

What People Say

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