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Keto Calculator




Why Use a Keto Macro Calculator

 

A keto macro calculator is a great place to start when deciding to start this healthy way of eating. The ketogenic diet is a very low carb diet that has the goal of shifting your body into the metabolic state of ketosis. The best keto calculator will give you the amount of fat, protein, and carbs you can eat and remain in ketosis. The ratio of carbs, protein and fat can also be important depending on your goals. Knowing where to start with your macros is very important when starting your ketogenic journey. This free keto calculator will give you the appropriate macros to get you to your goals whether it’s losing, gaining or maintaining your weight! Click here to jump straight to the calculator.

First we should clarify what macros are for those that aren’t used to tracking food intake. Macronutrients are fat, protein and carbohydrates. The standard American diet is typically very carb-heavy and won’t allow you to get into ketosis.

Ketosis is a metabolic state that is achieved through limiting carbs to 20-30 grams per day, or by drinking a ketone supplement. This level of carbohydrate consumption is considered a very low carb diet. If you’re very new to this way of eating, please make sure you read through our Complete Beginner’s Guide to the Ketogenic Diet. It gives a great overview of how to approach eating low carb along with practical tips and how to get started.

What are ketones?

Ketones are an alternate fuel your liver can make when there isn’t enough glucose. From an evolutionary perspective, ketones were necessarily and brilliant! Think about it…back many years ago when we were without a fast-food restaurant or grocery store on every corner, we relied solely on what we could hunt or gather. Even crops, are evolutionarily speaking, a very recent change to our food system. Without the ability of a body to run on fat for fuel, we would have surely died. Instead, we have this wonderful, clean, alternate source of fuel called ketones that your brain actually prefers.

Ketones are the product of your liver breaking down fat for fuel in the absence of glucose. They also act as signaling metabolites in your body. Ketones supress appetite and offer a clean energy source.

A keto macro calculator gives you an idea of not only how many carbs you should eat in a day, but also the amount of protein and fat you should eat. The resulting keto macros and calories based on your activity level, height, weight and current body fat amount. 

Although body fat can be estimated using this handy calculator, we recommend getting a true body fat measurement through a DEXA scan, BodPod or calipers. This will allow you to track body fat loss over time which is much more valuable than weight alone. Calipers are very inexpensive and you can order them on Amazon.

This keto calculator also takes into account whether you intend to maintain, gain or lose weight.

How to Calculate Keto Macros

How do I know my macros are right?

This free keto calculator gives you a great place to start. However, what works best for your body may take some trial and error. Some people feel better eating more fat and some feel better eating more protein. For example, Dr. Wrigley has found over his years of practice that peri and postmenopausal women generally do better with more protein in their ketogenic diet.

Start with the macros given here.

Why does the keto calculator need my height, age, weight and gender?

This calculator uses the Mifflin-St.Jeor formula to calculate the number of calories to consume. It is believed to be the most accurate formula to calculate basal metabolic rate (BMR) or the rate at which your body uses energy at rest just to maintain basic body functions such as breathing, pumping blood, maintaining body temperature, etc. Height, age, weight and gender are used for this calculation.

Why does it need body fat percentage?

Sufficient protein in the diet is needed to protect lean muscle mass. It is also needed if you intended to stress your muscles through exercise in order to build muscle. This calculator uses body fat percentage to calculate lean body mass. This is the way the keto macro calculator knows how much protein to suggest. 

Body fat is most accurately measured through a DEXA scan or hydrostatic weighing. This can be useful information to have before starting a new keto diet and lifestyle so you can more accurately track changes over time.

However, for the purposes of this calculator it is fine to estimate body fat as it does not significantly affect the calculations. If you are estimating body fat, err to the high side as higher body fat gives a goal of less calories to lose weight. Underestimating body fat will give a greater calorie goal.

Why does the free keto macro calculator need activity level?

This free keto macro calculator uses basic basal metabolic rate (BMR) as calculated by the Mifflin-St.Jeor formula. Since BMR only factors in the body’s basic metabolic processes, we need to account for additional daily activity separately. Saying you’re more active makes the formula give you greater daily calorie target.

Sedentary: Very little exercise and a desk job.

Lightly Active: Less than 20 minutes of not strenuous exercise per day.

Moderately Active: Somewhat active job and over three hours of moderate exercise (such as cycling, jogging or brisk walking) a week .

Very Active: Very active day job or intense exercise over 40 minutes a day most days of the week.

How do I figure out a good protein ratio?

This free keto macro calculator doesn’t automatically calculate a protein ratio. There are a couple of good reasons for this.

Experts in the keto space have different ideas about the protein ratio. Some believe that if you have a lot of body fat to lose, you should up your amount of protein in relation to fat.

Others posit that the types of fat you eat, specifically animal fats high in stearic acid signal your system to release body fat. In this case, eating the right fats and at a higher ratio to protein would be the goal.

At this point, nobody really knows the right answer. You are the only one that can determine how you feel and which of these pardigms works best for your goals.

The amounts of fat and protein the free keto macro calculator gives you is just a starting point. Carbohydrates must be low to be in ketosis, no more than 25-30 carbs for most people. However, even the number of carbs you can eat and stay in ketosis varies from person to person.

If you’ve never done keto before, start with what the calculator gives you. Based on how you feel, what your goals are, and whether you are doing a lot of strength training, you will adjust your keto macros to suit you. Contact us if you’d like some more coaching around the keto macros you’re eating.

The typical recommendation for protein is .6 to .8 grams of protein per kilogram of ideal body weight. For example, if you are a 5’7″ woman weighing 200 pounds and your ideal healthy weight is 140, you would divide 140 by 2.2 to get your weight in kilograms (63.6) then multiply 63.6 by .6 or .8 by 140 to receive a protein range of 38 to 50. However, this “typical” recommendation has been defined as the absolute minimum by experts in the space.

Some also calculate this figure based protein per pound of lean body mass, which is one of the reasons why the keto macro calculator asks you to estimate body fat. Lean body mass is what’s left when you subtract body fat. Using the same example, if you weigh 140 with 20 percent body fat, your lean body mass is 140*.8 = 112 pounds. This would give you a protein range of 67-89 grams of protein.

Proponents of a higher protein intake for optimal health and muscle maintenance/gain suggest protein intake be closer to one gram of protein per pound of ideal body weight. For the same woman above, this would be around 140 grams of protein per day.

As you can see, there is a lot of variance in the recommendations. After doing this for years and based on my personal goals, I’ve settled at around .6 to .8 grams of protein per pound of ideal body weight, which is slightly higher than the calculation that uses lean body mass. This amount is based on my experience and taking in a variety of information about the protein ratio. I also find it difficult to the higher protein amounts without being full-on carnivore.

Your protein intake depends a lot on your fitness level; particularly if you’re actively weight training and trying to gain muscle.

Do I need to eat more fat on keto?

Fat and carbs are energy while protein is a building block. Since you are reducing your carb intake, you will automatically be eating more fat. However, the metabolic state of ketosis is reached by carb reduction, not by the amount of fat.

If your goal is to lose weight, there really is no need to focus on getting extra fat or even reaching the fat grams that the keto calculator gives you every day.

However, if you aren’t satiated, adding fat should help. Popular sources for fat on keto include saturated fats from animals such as butter, ghee, tallow, cheese and lard. Most people tolerate these best when they’re taken in natural form with the protein from the animal. Fatty fish like salmon, ribeye, chicken or turkey with the skin and lamb could all serve as a way to get more fat than the more common low fat chicken breast or filet mignon.

Nuts and nut butters can be a good source of additional fat as well. Peanut butter is common and can be keto friendly, but some choose to avoid legumes on keto due to high lectin content.

If cheese agrees with your system it can be very useful on keto. Just keep in mind that cheese is also very energy-dense so if weight loss is a goal, you may want to moderate your cheese intake. A great example of using cheese in your keto diet is on top of low carb vegetables like spinach, other leafy greens, broccoli and cauliflower. Cauliflower rice with cheese is a great go-to side whether you’re just starting keto or a seasoned vet. Even kids will eat broccoli when it’s covered in cheese!

Good fats from plant sources include avocado and avocado oil, coconut oil and olives or olive oil. Please avoid soy and corn/canola oils at all costs! There is emerging evidence that these polyunsaturated fats can actually inhibit your fat cells’ ability to release fat easily. Your whole body is made from saturated fats…the body knows how to deal with these easily.

I’m personally a fan of coconut oil for a few reasons. There is evidence that it may help with your body’s ability to burn fat resulting in more weight loss, increases feelings of fullness can be used as immediate fuel and are less likely to be stored as fat. In addition, the work of Dr. Mary Newport shows that coconut oil/MCTs may be extremely useful in treating Alzheimer’s, dementia and normal changes in an aging brain.

Why does the keto calculator need to know whether I want to gain, lose or maintain weight?

There are a variety of factors to consider, for weight loss, gain and maintenance. Sleep, stress and hormone balance all make a difference when it comes to weight. For a more in depth discussion of the calories in calories out model of weight loss versus a hormonal model, be sure to check out our Complete Beginners Guide to Keto. Most likely, it’s a combination of both models.

In general though, to lose weight you need to consume less calories than your body needs. To gain, you’ll need to consume more calories than you need. To maintain, you’ll need to consume roughly the amount of calories you expend on a daily basis. 

This calculator has a default calorie deficit for weight loss of 20 percent and a default calorie surplus for weight gain of 15 percent. Twenty percent deficit is aggressive and allows for the quickest weight loss but may be hard to maintain for a long period. 

To set goals that allow you to gain or lose more slowly, which is more sustainable, use the custom setting for the calculator. About 10 percent is a healthy and sustainable goal.

Is eating too much protein on keto bad?

There is much more on this in the section about the protein ratio for keto. For the purposes of this keto macro calculator, the important thing to note is that it has already taken into account that we’re looking for a number that falls squarely in between the absolutely minimum amount of protein and an amount that supports muscle maintenance without going to the much higher end of the current recommendations from various experts.

Whether or not eating more protein on keto is “bad” is a matter that is highly debated in the community. Eating a higher protein ratio can theoretically kick you out of ketosis since your body can make glucose from excess protein. However, this isn’t much of a consideration for most people.

If staying in ketosis all the time is a goal, the only way to really know whether a certain type or amount of protein raises your blood sugar or kicks you out of ketosis is to test with a blood meter. The gold standard is a continuous glucose monitor, but you can also test with a blood glucose and ketone meter. If that is something that interests you, we have plenty of discount codes on meters.

How does fiber affect my keto macros?

In the ketogenic community, there is this idea about total carbs and net carbs. Producers of packaged keto food are huge fans of net carbs. The total carb count is obvious, it's simply the total amount of carbs in a given food. If it's in a package, this number is listed as total carbs. Net carbs are more complicated. Net carbs are calculated by subtracting the number of grams of fiber in a food from the grams of total carbs. A great example is an avocado, which is a popular keto-friendly fruit. A 200 gram avocado has 17 grams of carbohydrates! This is a lot when you're trying to keep your carbs between 20 and 30. However, that same avocado also has 13 grams of fiber, bringing the net carb count to five. Sugar alcohols and allulose sweetener is also subtracted from the total carb count to get net carbs.

When carbs come in the form of whole natural foods with a good amount of fiber, they generally don't cause much issue with staying in ketosis. The challenge comes when manufacturers add fiber, often in the form of weird corn derivatives, in an effort to reduce net carbs. Sugar alcohols and other sweeteners are also subtracted in packaged foods. In the end, you could have a product with 30 total carbs! This would be way too much for most people in one sitting if your goal is to stay in ketosis. Yet because of these subtractions, the manufacturer might market this as seven net carbs or five net carbs etc.

Again, the only way to know whether a particular food will kick you out of ketosis is to test. As a general rule of thumb though, I am WAY more comfortable using a net carb count on fruits and vegetables and find they don't kick me out of ketosis. Usign net carbs on anything packaged is much more risky and likely to throw you out of ketosis for a while.

Does the keto macro calculator take into account my total daily energy expenditure (tdee)?

Total daily energy expenditure or tdee for short, is how many calories you expend in a day including all activity. This is why the keto calculator needs to know how active you are and defines those activity levles. Sedentary: Very little exercise and a desk job. Lightly Active: Less than 20 minutes of not strenuous exercise per day. Moderately Active: Somewhat active job and over three hours of moderate exercise (such as cycling, jogging or brisk walking) a week. Very Active: Very active day job or intense exercise over 40 minutes a day most days of the week.

In general though, to lose weight you need to consume less calories (create a calorie deficit) than your body needs. To gain, you’ll need to consume more calories than you need; a caloire surplus. To maintain, you’ll need to consume roughly the amount of calories you expend on a daily basis. 

This calculator has a default calorie deficit for weight loss of 20 percent and a default calorie surplus for weight gain of 15 percent. Twenty percent deficit is aggressive and allows for the quickest weight loss but may be hard to maintain for a long period. 

To set goals that allow you to gain or lose more slowly, which is more sustainable, use the custom setting for the calculator. About 10 percent is a healthy and sustainable goal.

Why does the calculator need to know how many carbs I want to eat?

Ketosis is a metabolic state. This state can be achieved when the body burns off all of its glycogen stores and switches to burning fat for fuel. Most people can get into ketosis when they eat 25 or less carbohydrates per day. 

Each person has an individual limit as to how many carbs they can eat and remain in ketosis. Those that are not insulin resistant and those that exercise can generally consume more carbohydrates and remain in ketosis. Those who don’t exercise or are insulin resistant will need to eat less carbs to stay in ketosis.

Using a blood meter is a great way to test your personal carbohydrate tolerance. We recommend the Keto Mojo or KetoCoach. Get 15 percent off a meter kit at checkout through this Keto Mojo link or 10 percent off at KetoCoach by using code HNG10 at checkout.

Gender

Age years

Measurement Units

WeightKg
Weightlbs

HeightEnter in meters using decimal point. e.g. 1.80

meters

Heightfeetinches

Activity Level

Body fat
%

Net carbs Daily amount of net carbs you wish to consume (~20g recommended).

grams

Results

Present

Goal



Here you can enter a different value for your calorie intake. To lose weight, enter a negative calorie deficit value (recommended max -30). To gain weight, enter a positive calorie surplus value (recommended max 15).

%

Based on KetoDiet Calculator


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Our hope is that what we’ve learned over years of experimenting with nutrition, yoga, fitness, self-exploration, psychology, meditation and creativity will inspire you to lead a healthier, more fulfilling and most importantly, FUN life! Read More –>

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Your weekly dose of meat porn! I promise the rever Your weekly dose of meat porn! I promise the reverse sear tutorial is coming...you'll never have overdone steaks again. I had this on Tuesday night before I started my 23rd reboot fast.⁣
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I eat ribeye at least once a week. What's your favorite cut?⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #reversesear #meatporn #steakdinner #meatlover #carnivore #carnivorediet #culinaryarts #ManFood #castiron
The bacon-wrapped stuffed chicken from the Monday The bacon-wrapped stuffed chicken from the Monday cook along turned out so well...it was delicious! ⁣
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The recipe will be up shortly, but in the meantime are you cooking with me this Monday? Let me know in the comments below and what type of dish would you like to see next?! 👇⁣
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Sign up at livecookalong.healnourishgrow.com to get the ingredients ahead of time.⁣
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#cooking101 #gourmetfood #cookstagram #healthycooking #livecooking #cookingshow #covidcooking #baconlover #baconwrapped #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen
One of my favorites...skirt steak with chimichuri One of my favorites...skirt steak with chimichuri and Fresno peppers. If you're looking to make this at home, check out my recipe at⁣
https://healnourishgrow.com/marinated-flank-steak⁣
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#highfat #burnfat #refinedsugarfree #weightlossfood #banting #atkinsdiet #meatporn #meatlover #ketocommunity #lchfdiet #lowcarbfood #paleorecipes #paleoapproved #ketofoodie #ketofam #ketofamily #ketogeniclifestyle #weightlosstips #weightwatcher #lowcarblifestyle #carne #weightlosscommunity #paleolifestyle  #instameat #meatlovers #paleofriendly #eatfatlosefat #paleofood #carnivore #carnivorediet
Halibut over baby bok choy with a beurre blanc sau Halibut over baby bok choy with a beurre blanc sauce...so delicious!⁣
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What's your favorite 🐟?⁣
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#seafoodlover #seafoodaddict #surfandturf ⁣
#covidcooking #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating  #ketoeats #ketofriendly #healthycooking #ketokitchen #leangains #52diet
This was dinner on Monday from the live cook-along This was dinner on Monday from the live cook-along...cheeseburger casserole, one skillet or bake.⁣
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Quick and delicious weeknight meal... done in under 30 and can be used for leftovers/meal prep too!⁣
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If you want to cook along next Monday, be sure to go to livecookalong.healnourishgrow.com, I send out the shopping list on Fridays.⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #tacotuesday #casserole #fitmeals #cheeseburger #burgerlovers #burgerlife #burgerporn #bestburger #burgertime #instaburger
Never fear, your next meat shot is here! Reverse s Never fear, your next meat shot is here! Reverse sear as usual, article on that coming soon. It's my go to method for thick cuts especially and gets your meat to your perfect temperature every single time! 

My goal for everyone is no more overcooked steaks, ever! 

How do you like your steak? Mooing? Well done? Somewhere in between?

#ketogeniclife #lowcarbrecipes #lowcarblife #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #reversesear #meatporn #steakdinner #meatlover #carnivore #carnivorediet #culinaryarts
Shakshuka again...so quick and easy for weekend br Shakshuka again...so quick and easy for weekend brunch! It's one of my favorite things to do with leftovers. Sound on for directions.

I use my marinara or chili... this time it was the chili I made Friday, recipe at https://healnourishgrow.com/triple-meat-keto-carnivore-chili/

Top with your favorite chili accouterments or eat it just like this!

Did you have 🍳🥚🍳 today?

#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #shakshuka #egglover #brunchtime #brunchlover
If you need ideas for delicious, keto-friendly, bu If you need ideas for delicious, keto-friendly, budget-friendly meals that are ready in 30 minutes or less, be sure to join me for LIVE cook along Mondays at 6 pm ET broadcast on YouTube, Instagram and Facebook.⁣
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This is what we made during the last live Monday...chicken taco salad made extra yummy with @cutdacarb chips.⁣
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Register to get the ingredients ahead of time at livecookalong.healnourishgrow.com  I already sent out the ingredients for Monday, but if you'd like to join in the fun, DM me your email and I'll forward the newsletter with your shopping list!⁣
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Recipes are posted afterward at healnourishgrow.com so you can cook along with me any time! ⁣
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Do you know what you're making for dinner on Monday? Pop a 🥩 in the comments if you're joining me! 👇⁣
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#meals #livecooking #cooking101 #cookingshow #easymeals #easycooking #homecooking #cookingvideo #mykitchen #homecookedmeal #homechef #ketogeniclife #lowcarbrecipes #lowcarblife #ketofriendly #ketolifestyle #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking #ketokitchen #covidcooking
Epic trip! All the powder we could handle and grea Epic trip! All the powder we could handle and great meals. My ribeye topped with crab and asparagus with a side of spinach. Mostly skipped the veggies...just takes away stomach space from my ribeye lol.⁣
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#ribeye #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #carnivore #ketoeats #ketofriendly #healthycooking #ketokitchen #carnivorediet
I enjoy looking back...learn from the past and try I enjoy looking back...learn from the past and try not to keep repeating the same mistakes. 
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What are you working on right now?⁣ Next week my plan is to start incorporating some lifting again.
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#happy4happy #facetofacefriday #facetoface #blondes #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood  #paleolifestyle #ketofriendly #healthycooking #fitmeals #52diet #paleoapproved
I'm a big fan of leftovers or really, planned over I'm a big fan of leftovers or really, planned overs. I don't do any serious meal prep, but I do always make larger batches of whatever I'm cooking and freeze them in individual portions so I always have something to eat even when I don't feel like cooking.⁣
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This sandwich was courtesy of two different leftovers...giant smoked brisket I did just before Thanksgiving and some fajita veggies I cooked the other night. Add some cheese, grill and enjoy.⁣
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The "bread" is a @cutdacarb flatbread. I love having that on hand in the freezer too. So versatile.⁣
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What's your favorite meal to make and freeze?⁣
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#brisket #quesadilla #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoinspiration #ketoeats #ketofriendly #healthycooking #ketokitchen
Flashback to 36 ounces of perfectly cooked Pine Cl Flashback to 36 ounces of perfectly cooked Pine Club porterhouse goodness...can't wait to get back there!⁣
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How do you like your 🥩?⁣
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#meatporn #dryaged #carnivore #manfood #ribeye #carnivorediet #meatlovers #meatlover #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie  #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen
If you're looking for a delicious, keto-friendly t If you're looking for a delicious, keto-friendly treat for your sweetie this weekend be sure to check out my valentine's day cheesecake, made with @choczero (use HealNourishGrow for 10% pff)
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https://healnourishgrow.com/valentines-day-cheesecake-keto/⁣
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How are you celebrating Valentine's Day?⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #ketocheesecake #cheesecakelovers #cheesecakerecipe #cheesecakesofinstagram
Molcajete bowl from last night...they do shrimp, c Molcajete bowl from last night...they do shrimp, chicken, beef and chorizo in a giant mortar. Basically a meat feast, perfect for us carnivores and ketovores.⁣
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What's your favorite Mexican dish?⁣
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#meatlovers #meatporn #carnivore #ManFood #meatlover  #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe  #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen
The only fast food I eat is an occasional taco bow The only fast food I eat is an occasional taco bowl. 🌮🌮🌮⁣
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I get this one from our local @condadotacos with steak and brisket. Occasionally I get it with a keto margarita aka tequila on the rocks 😆⁣
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What your favorite taco place and what do you get?⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #ketofood #tacolove #tacosalad #tacotuesday🌮 #tacosalpastor
Happy face to face Friday! Happier, healthier, bra Happy face to face Friday! Happier, healthier, brain on fire and less body fat on the right.⁣
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Now I just need to start working on building muscle again. What are you working on right now?⁣
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#happy4happy #facetofacefriday #facetoface #blondes #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood  #paleolifestyle #ketofriendly #healthycooking #fitmeals #52diet #paleoapproved
My passion is helping people find their personal v My passion is helping people find their personal version of ultimate wellness. All of the content I create is focused on sharing my knowledge and experience in hopes that it helps someone else. ⁣
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What I'd love to hear is what content helps you the most? What can I provide to help take you to the next level? What types of information is missing from the keto/health/wellness space?⁣
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Thanks in advance for your insight and ideas! 💡🙏⁣

OH PS... this was our giant brunch chaffle sandwich from the weekend. Chaffle video in IGTV.
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #chaffle #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #carnivore #carnivorediet #wellnesswarrior
Flashback to the end of summer when tomatoes were Flashback to the end of summer when tomatoes were especially amazing!⁣
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Steaks for dinner tonight...but what should we make for live cook along Monday?!?⁣
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 #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #cooking101 #cookingshow #cook_good #whatsfordinner
It's been a rough 15 months, challenging in so man It's been a rough 15 months, challenging in so many ways and it just keeps coming.⁣
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All I really know how to do is to keep chugging along and doing my best, even when things are hard.⁣
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Today I recorded two episodes of my new podcast, was a guest for a roundtable discussion and did a live cooking segment on a local morning show. ⁣
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How I deal with hard things is by keeping busy. Probably not the best time to be adding more things to my plate, but then again...we can always find excuses not to do what needs to be done? Am I right?⁣
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What tips do you have for challenging times?⁣
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PS more about the podcast at ketoforlifepodcast.com...sign up for the newsletter to be the first to know about the launch!⁣
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#podcaster #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating  #ketoeats #ketofriendly #healthycooking #podcasting #podcasts #ketoforlifepodcast #podcastersofinstagram #podcastshow #podcastsofinstagram #podcastaddict
This was a dish I definitely need to copycat. Shri This was a dish I definitely need to copycat. Shrimp crusted with hazelnuts, tasted great and loved the exes color with the microgreens and cherry tomatoes.⁣
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Are you a 🍤🍤🍤🍤 fan?⁣
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#cherrytomatoes #shrimps #seafoodaddict #appetizer  #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood  #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #flexibledieting
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