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recommended approach

Therapeutic Ketosis
Goals

Lower your blood glucose and increase your blood ketones with nutritious foods that have the lowest insulin load.

Nutritional Ketosis
Goals

Normalize your blood glucose levels with nutritious foods that have lower insulin load.

Fat Loss (IR)
Goals

Normalize your blood glucose levels with nutritious foods that have a lower insulin load and a lower energy density to help you lose body fat.

Fat Loss
Goals

Maximize the nutrient density of your food while lowering energy density to help you lose body fat. This will help you get the nutrients you need with a reduced energy intake.

Maintenance
Goals

Maximize the nutrient density of your food while maintaining your body weight.

Bodybuilding
Goals

Maximize the nutrient density of your food while increasing insulin load and anabolic amino acids to help you build muscle.

Athletic Performance
Goals

Improve nutrient density as much as possible with higher energy density foods help you to ingest enough food to support your high levels of activity.

calories burnt per day

1371 kcal burnt
per day at rest without eating food
137 kcal
per day spent processing food
1508 kcal burnt
per day to maintain your body weight
1282 kcal
suggested calories per day

The graphs below show ranges of calorie intake between the suggested a more moderate 15% energy deficit and the maximum rate of fat loss (lower limit). If you are tracking your food we suggest you start with a calorie intake within this range and adjust up or down to ensure you are losing weight but without excessive hunger or lethargy.

macronutrient guidelines

The graphs below show your recommended protein, carbs, and fat ranges to be entered into Cronometer. While your focus should be on optimized foods and meals, staying within these macronutrient ranges will also help you meet your nutritional goals. An example scenario that fits within these ranges is also shown. Click on refresh button to see other scenarios.

estimating body fat %

Your BMI is 24. BMI is notoriously problematic, especially for those with higher levels of muscle, however, BMI of 24 for males and 26 for females is associated with optimal longevity.

BMI
24

Your current waist:height ratio is 0.44 which suggests you have a healthy level of body fat. However, you may reduce waist:height ratio further to achieve your desired level of body fat, appearance or blood glucose control.

W:H
0.44

optimal foods for you

The shortlist of foods below will provide the micronutrients you are currently not getting in large amounts while also aligning with your goals.

popular recipes for your goal

Get a more extensive list of detailed optimal foods and meals with our full Nutrient Optimiser report.