Hi, Kelly!

Your Daily Macro Goals:

Total kcals: 1490 kcals - 1566 kcals
Total g fat: 130g - 134g
Total g protein: 62g - 68g
Total g net carbs: 22g (how to track net carbs)
% Calories from fat: 77%-79.4%

Your Profile:

Starting Weight: 185 lbs
Goal Weight: 135 lbs
Insulin Response Level: Low (learn more!)
Risk of Keto Flu: Moderate-High (learn more!)

Fill out the form below every day and watch your progress in the logging sheet found here: KELLY'S DAILY KI LOGGING.

We monitor your progress, too, so that we can make sure your custom macros are balanced correctly. We'll keep an eye on your weight loss and ketone levels and make adjustments as necessary. We'll also send you guidance along the way so you can feel confident that you're implementing keto in a way that maximizes healthy weight loss.

Date *

Date

What date is this information for? We all forget to enter our tracking info some days. If you need to catch up on tracking, you can just submit this form twice or more on the same day, making sure to include the correct date below.

MM

DD

YYYY

Weight

Ketone Levels

I only ate food and drank beverages from the Keto Intelligence-approved food and drink list.

Yes, I stayed on plan. Owned it!

I deviated from my plan today, but I'm looking forward to getting back on track tomorrow.

I ate foods that aren't on the list, but I planned to eat those non-keto foods. I'll return to the list of approved foods tomorrow.

I ate within my recommended calorie range.

Yes! Did it!

I struggled--I wasn't able to eat enough calories.

I ate too many calories today. After all, I'm only human!

I ate this many calories:

I stayed under my daily carb limit.

Yes! I stayed under my daily carb limit. :D

I ate more carbs than my recommended range. Tomorrow is a new day!

I ate this many grams of carbs:

I ate within my recommended range for grams of fat.

Yes! I ate all of my recommended fat.

I ate too few grams of fat. I didn't quite make it to my goal.

I ate more fat than recommended.

I ate this many grams of fat:

I ate within my recommended range for grams of protein.

Yes, I stayed within range!

I didn't eat quite enough protein today.

I ate more protein than recommended.

I ate this many grams of protein:

I tracked the calories, fat, protein, and net carbs for the food and drink I ate today, including unplanned eating like snacking, nibbling, and tasting as I cooked.

Yes, I tracked every last morsel and drop!

I didn't track at all today.

I tracked most of the food I ate, but some of it didn't get counted.

I did NOT eat any food or drink prepared by someone else that I could not track because I didn't have access to reliable nutritional analysis.

Correct, I did not!

I did eat food that I couldn't track because it was prepared by someone else. (Don't worry, we've alllll been there.)

I carefully weighed or measured all the food I ate on a digital scale or with measuring cups and spoons.

Yes, I weighed, measured, and counted it all!

I eyeballed some or most of my measurements today.

I didn't make any attempt to measure the quantities I ate. One of those days.

I did NOT eat any food with artificial sweeteners today.

Correct! I avoided all artificial sweeteners today.

I did consume some artificial sweeteners today.

Are you suffering from keto flu? If so, please describe your symptoms.

If you are suffering from keto flu, are the symptoms manageable?

Yes, I'm hanging in there and am ready to stay the course.

No, please make this STOP.

(Optional) Do you have any upcoming events or challenges that might make it hard for you to stick to your plan?

We can help you strategize about how to stay on track during vacations (all-you-can-eat cruises!), stressful events (in-laws in town!), or even when you're on your period (x_x). Give us 1-2 business days to get back to you.

(Optional) Is there anything else you'd like to share with us?

We are here to help! Let us know if there's an aspect of the program that you're struggling with.

Your Metabolic Profile

Insulin Response

Your data and family history indicate that you have a low-to-normal insulin response to glucose. This means that you can include more carbs in your diet while sustaining weight loss than a person with a high insulin response.

No family history of diabetes, metabolic syndrome, or polycystic ovarian syndrome
Rapid entry into ketosis when on a ketogenic diet (2 days)

Risk of Keto Flu

While your data does not indicate that you are at high risk for keto flu, we've marked you as at moderate-to-high risk because you've experienced it in the past. Many factors can contribute to the severity of a bout of keto flu, including calorie intake, food choice, and percentage of calories from fat. We've taken these factors into account when recommending your starting macros and will keep a close eye on your daily logging to nip any keto flu symptoms in the bud.