Ketogains > Macro Calculator
I have 3 calories. Workout day, non workout day, and then what’s listed under my macros.
Which do I use? I understand the workout and non workout days. But when do I use the cals under the macros? Or should those be the only cals I worry about?
You need to play with the fat calories to match the workout/non-workout days.
Question. It suggests 2768 calories without exercise, and 3469 with exercise. Now, when it breaks it down, it suggests 166g Protein / 25g Carbs / 223g Fat for a total of 2771 Calories. Now, on days I train, in order to reach my 3469 (which btw is 4 days a week training) I need to increase a macro nutrient. Keeping carbs, under 25 and protein no more than 0.8g/LBW, that would leave me with 300g of fat. Does that sound accurate for training and non training days?
Hello! For my macros I get 101P/25C/121F. For the most part I’ve been able to hit my protein carbs pretty close. But I can’t hit fats worth a damn. Usually come in around 100. Any advice? Thanks!!
To elaborate more, if I eat more fats, my protein and carbs go up? Thanks again!
Eat fattier cuts of meat. Cook in butter. I’m not sure I understand why your carbohydrate consumption would increase if you eat more fat or more protein.
is the an enter button for the calculator because im entering the rquired info but nothing is being calculated
The bottom portion is for you to manipulate as necessary. Set protein and carbs then adjust fat up and down as necessary to meet the calorie goals for workout days and off days separately, it doesn’t automatically fill it in for you.
Ok…Thanks for the help
This calculator has helped me so much! However I have a frustrating issue. I’ve been losing a gradual 2.4 lbs/week, with my macros in proportion and within the recommended caloric restriction. Out of those 2.4 lbs, roughly 1 lb seems to be muscle. (According to repeated tests with body fat calipers.) Great to see the scale moving in the right direction, but since I’m also losing muscle I’m not doing my body any favors.
I’ve tried varying the proportion of fat and protein; 30/65, 25/70. Nothing has slowed my lean mass burned. Could my calories be too low? Or could I benefit from a refeed day? (I’m at the end of my second week on the ketogenic diet.)
Any expert advice would be greatly appreciated. Thanks.
If you’re on your second week and think you’re losing lean mass, you’re not. It’s water, that would be calculated as lean mass.
Thanks for the reply Rick. I hope that’s all it is. If I’m losing water from adipose tissue, shouldn’t that also be reflected in the body-fat caliper measurements? (I understand body-fat caliper tests are not 100% accurate, but I always get consistent results and take the average of 3-4 measurements.) Or do you lose water weight from lean tissue as well?
You mostly lose water weight from lean tissues, digestive tract, etc, that’s where the difference comes in. Your total weight goes down, adipose does not, and gives you an illusion you’ve lost lean mass. One of the conundrums of calculating lean mass as total – fat mass, misses some other internal variables.
So should I be eating back exercise calories? This states without exercise I should be at 1270 and with 1759. But I’ve heard many people say you shouldn’t eat calories back if you’re burning fat
You should not be…if you’re trying to gain or to maintain, yes you should get a good estimate of your calories burned based on your routine and adjust accordingly, but for the purpose of trying to lean out or lose weight in general, that’s too variable a sliding scale and you should NOT eat back calories exercised away. (It’s always much less than you think it is anyhow!!)
Kalispera! I am a keto beginner and I would like to know my needs in calories and macro to lose body fat and gain muscle! I am 43 female 25% body fat. 53 kilos
Use the calculator. If you have questions you can go to the facebook group and ask there: j.mp/ketogains or if you want someone to do the calculations and macros for you we have that as a paid service if you like.
I am a 50 year old female that has always maintained a low BF through genetics. I am 5’7″, 138 lbs. In the last few years I really got into weight lifting . I sit at around 12.5% when working out 4 days per week with mixed cardio and weights – and not really maintaining any strict diet.
I just started training for a figure comp in July , and my BF dropped from 12.5 to 11.25 in 2.5 weeks with lifting 5-6 times per week and on 170 G Protein, 140G C, and 35G Fat. My weight went down 4 lbs. You would think I would be shredded based on my BF%, but I am not, I am just lean when pinched! It is also difficult for me to gain definition as my limbs are long. Can a ketogains plan help me lean out without losing the muscle I am trying to gain? I am not complaining, I am just trying to dial it in! Thank you!
yes, it can. But more over: a good coaching will help you.
Could you implement and option to click between “with exercise” and not for the macro grams/kcal overview?
Hello, could you please adviseme, whether my macros are correct.
I am 5.5″ bf ca25% and I want to lose weight. The KG macro calculator shows P89/NC25/F119 calories for fat loss- total 1437. Is this correct? Isn’t the fat too high…not sure I whether I did it right..thank you!
please ask this question at our ketogains group on Facebook to get a better input.
Ketogains jr Admin
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Hey, I am on a weight loss keto diet since 3 days. My total calorie intake based on lean body weight is 1520. I follow the keto ratio of f=60:p=35:c=5 as suggested by my trainer but I think he is recommending too much protein. I weigh 83kg and my height is 5’11. The current protein intake is 1.1gms per lb(2.3 gms/kg) which is high according to this calculator. I gym everyday. Please tell me how much protein I should be taking to preserve and gain muscles while on keto?
Anywhere between 0.8-1.2g/lb lean mass is fine. More is not necessary, and if you’re cutting weight you’re better off closer to 1.0g/lb lean mass or higher. Ratios don’t really work out since it can make your protein intake vary wildly based on calories. Stick with protein around 1.0g/lb lean mass (1.1 is fine) and manipulate fat grams up or down depending on calorie needs.
Should I not increase other macros when increasing calories? Why?
Hi, the calculator looks good.
Tho I’m wondering why it is only sugesting below 2k calories for me for muscle gain?
I’ve trained before (“normal diet”), and in that period i ate 2800-3000 calories a day for gain.
It’s based on lean mass and Katch Mcardle equation. Many calculators also vastly overestimate calories burned from activity.
What are your stats?
Weight: 61 kg
Height: 1.72 m
Body fat 20-25%
Goal: Build muscle
Yeah, around 2k sounds right unless you were very active. You can always set a larger surplus but you may gain more fat.
What I’d suggest to do is track weight and measures over a few weeks, if you’re not putting on weight (and body fat and measures haven’t budged either) in a month bump calories a little bit.
on exercise days am I adding calories consumed to maintain my 25% deficit, I assume I don’t have to if I am satiated. If I want to eat a bit more should this be fat calories only i.e. fat bombs?
If you’re trying to lose weight, don’t worry about eating the calories back otherwise, rather than fat bombs add a little extra fat to each meal, it’s a lot easier than fat bombs.
Thanks! I meant more so as macro source, if I want to add calories in when I am working out, to say maintain the same deficit I am running without the exercise should I consume those calories as fat or protein or both or does it not matter? From my keto experience over the past year it is usually fat to satiety, at least at maintenance which I have been at for a while. So anyway, if I want to add more calories or am hungry, sounds like I should focus on putting more fat on food throughout the day- otherwise I could do a fat bomb, but the cals should be fat not protein.
Hope this clarifies/makes sense
You could add some protein if you wanted to, it’s just that protein “needs” are fairly static so you’d manipulate fat up and down as needed for calories. A little more protein and fat won’t hurt, do what you need to in order to hit macros but don’t start chugging oil and protein shakes to do it if you can otherwise avoid it.
Do you calculate your protein from green veggies to the total protein amount? I mean when I eat 450 grams of broccoli every day and that has 19,8 grams of protein, do you add that to the total protein amount per day?
Track all the food you eat, any protein counts towards protein, doesn’t matter the source.
why the hell wouldn’t you count food you are eating, irrespective of what it is? I dont understand whats confusing about this
So, n=1 experiment.
I used this calculator based on conservative estimated bodyfat levels and sedentary activity level (I work a desk job). I lift, do yoga, and do a long hike about once a week.
For one month I ate an AVERAGE, NET (due to insane amount of calorie burn from a 6-10 hour hike, I chose to use net calories estimated) daily intake of only 68 kcal below what this calculator says is my maintenance level.
This was a monthly average of daily intakes taken from intake numbers on single days ranging from a 40% deficit all the way to a 100% surplus.
Theoretically I should have barely lost much weight at all.
Instead I lost 3 lbs and gained strength on lifts.
If I backwards engineer this based on my weight lost x3500kcal /30 to find my average deficit per day, then add this figure to my monthly averge, will this (theoretically) produce a more accurate measure of my true maintainence intake?
Obviously if i did not do resistance training, exercise, or follow a low carb diet, my metabolism might slow over time, but I would hope this would at least produce a better estimate for my current metabolic state.
Hey Emma! That’s essentially exactly what you’d do, it’s a little more complicated than that since maintenance will fluctuate slightly as well. The calculator is meant as a gauge and then you can tailor it to fit yourself with a little self experimentation like you’ve done. Keep tracking and adjust as needed going forward.
Thanks! I am close to maintenance and getting lean for a woman, around 19% BF. So I want to ensure that I’m eating enough on lift days to continue to recomp. 🙂 Interestingly based on this past month my maintenance is almost 250 kcal above what was estimated here – I ain’t complaining!
You might also want to look at something like that tools in the Geek Diet to track your weight and also feedback loop your kcals to try to get closer to estimated.
i have a desk job, but i go to the gym5x’s a week, what activity level should i put?
Start with sedentary then figure in the “weights” section for added calories only on workout days.
Hi, i’m confused when filling in the daily exercise section. I train 6 times a week, 3 muscle building and 3 days of HIIT (including muay thai fitness and circuits). How do i enter this information in the exercise section as the calories burned depends on what day of the week it is and what training i’m doing that day…….
Enter them in separately to the weights and cardio sections and make yourself three sets of numbers, one with baseline/rest, one with weights, and one with cardio only. Then figure out macros on each down at the bottom.
I’m doing your Ketogains Novice Strength Training Program (5×5) and I have a question, is it necessary the days 1-5 of workout be consecutive and 2 days off too? Next month I have school, also I’m doing my social service and it’s really difficult to adjust my schedule.
You can always modify to fit scheduling by breaking up rest days, just keep it consistent overall. Don’t skip days completely.
can I set my calorie defivcit at 25%? My macros are aprox 60% fat, 30% protein and 10% Carb
You can set your deficit to whatever you’re comfortable with. The more you have to lose the more feasible it will be to keep a higher deficit without burning out and being low on energy. Re-evaluate in 3-4 weeks, too tired try 3-4 days at maintenance and either reduce deficit or go back to where you were. When talking macros, you’re better off using grams rather than ratios. Protein based on lean mass, carbs as a limit, and adjust fat as needed to meet calories.
Yes you can. But don’t aim for percentages.
Your macros are calculated by grams.
Hi , an particular reason why one counts whole carbs (as compared to NET carbs) for everything but green veggies and avocado?
Its a suggestion so you don’t become complacent and end up overeating on carbs, thus breaking ketosis.
On the contrary, people under eat on green veggies for fear of breaking ketosis. Green veggies won’t impact keto too much. You would have to eat more than a kg to really hinder ketosis.
Thanks! I eat a cup (160-180gms) of cooked spinach a day. I’m enjoying my cruciferous vegetables a lot and counting the entire carb content really ruins it.
Also having real trouble in meeting my protein requirement (140-150gms @.8gm/lb) Any tips on meeting them?
Try to eat whole foods.
200g chicken is about 40g protein. My protein requirements are about the same as yours, and I hit them up pretty easily: 4 eggs, 200g chicken, 200g tuna, 200g beef…. If all else fails, a whey shake. But I prefer whole food.
Just want to make sure my macros are correct, its stating to lose fat calories are at 1276, then I scroll to bottom where it breaks down my protein, fat, carb grams (20 grams carbs, 116 grams fat, 88 grams protein) total calories 1516. Im 33 yrs old female 5’3 145 weight 24% body fat.
You have to “manually” adjust fat grams as so they meet your caloric goals. The calculator does not do this automatically.
About macro calculation, I see there isnt any question of age. Do you have any thoughts as to how much age can effect your metabolism?
Yes, but more so on children, especially protein requirements.
If you are an active person and maintain a good amount of lean mass, this is not so an issue. In most cases, we are talking about 100 to 150 less calories when comparing people of similar build, but one at his 30’s and the other at his 60’s.
Thank you. I believe I have 2 strikes against me, age and female. My only saving grace is more muscle mass than the average woman. I like the idea of keeping protein at a certain point and changing fat intake. Carbs dont seem to be an issue. I do believe everyone is different, but in virtuallly every ‘ diet’ out there, age is in question, even when doing caliper fat tests.
Depending on your age, the best way to “slow” sarcopenia is whit adequate protein intake and strength training.
Use the calculator, and choose 1.0g / lean lb as your starting point. Cheers!
Why would protein grams be higher than fat grams? Is this right and I’m just having a moment not understanding? The percentages look right.
Protein suggestions are in relation to your lean mass. Eat less protein than you need, and you will start losing muscle. The body works like that.
Now: Protein and Carbs are calculated at 4 kcals per gram each. Fat at 9 kcals.
The percentages on diet macros are calculated by the amount of calories each gram adds, not by the grams themselves. So even if your protein is the same as your fat, or even higher, the percentage of fat calories could be higher.
Little confused, I am currently 310 lbs. 5’10” and when i put my numbers in the calc. it shows my micros as 169 p/25 c/116 fat. when i click the recommended box i get a boost of protein to 253p. Also calories jump from 1820 to 2156 but above it is recomended with workouts at 3471? Help, where do i go.
1. What is your body fat %?
2. You need to “manually” adjust protein, for now I suggest between 0.8 to 1.0g / lean lb – do not use the suggested value for now.
3. If your goal is weight loss, do not eat calories from cardio.
4. Strength training: only use the ACTUAL time spent lifting, not resting.
I would say about 32% on the body fat from what my research is.
So log only calories from the weights in the daily exercise info? for calculation?
So now I am getting 1924 calories in Daily macros and 3417 calories in calories limits with exercise? which to i shoot for? 1500 calories is a big difference? Thanks for the help, I need this to work.
Any help? Please………
Rob: if you are 310 at 32% BF, supposing you are “sedentary” then your Baseline TDEE is 2679.
To lose weight, using a 20% deficit, you get 2,143 (without exercise).
Protein at 170g, Carbs 30g NET, Fat at 150
El punto numero 3 no logro entenderlo. Podrias explicarlo porfavor. Muchisimas gracias. Un abrazo
Para que comerte las calorias de cardio si quieres bajar de peso?
Solo come las calorias de cardio si haces cardio por alguna prueba de velocidad o de resistencia.
Ok, I’m an idiot here. Lol. Limits with/without exercise are the lower amount of calories you would take in based on desired goal, correct?
I’m a bit confused/concerned because my job can sometimes be sedentary and it can sometimes be balls to the wall hard work. I sometimes get back to the station super hungry and need food and that’s where peanut butter sandwiches come into view. (That’s just one example). Throw in lack of sleep, add high stress and a workout in on a day like that and I’m left totally lost as to how or what to eat.
Calculate various sets of calories depending on your day.
Use a “baseline” and just add calories from fat in case your activity is greater.
Hello All, i am trying to setup my food tracker correctly as im not seeing results using the formula i was given previously, im thinking its wrong and i need to adjust it some…
The website is telling me the following based on 295lbs estimated 35% bodyfat…
241 grams of protein
30 grams of carbs
116 grams of fats
Ive been following this and in most cases eating slightly under on both fat and protein and im not really loosing, ive dropped about 11lbs and then just keep shuffling around the same number for the past 3 weeks
I started in a similar situation. 5’11,37M, 297-305.
What I did was drop the carbs to 10-15, if you’re not working out much dropped my proteins closer to 120-150, supplement the rest in fat (bulletproof coffee), and include Intermittent Fasting 2 days out of the week. I use the 16/8 method coupled with 2 – 24 hour fasts a week.
After that the fat started falling of like crazy. You may want to test the new ratios for at least a week or so before playing with IF. The increase in fats make the fasting cake too. =) good luck!
I have been using Ketogains excel sheet v.3 for my macro kcals. I noticed today, this calculator and v3. produce different numbers. My stats for the TDEE is off from the activity level. I have chosen the same one on both sheets, yet the v3 is 2,180 vs.1879 on here. Which version is correct, since I’m trying cut. Also, all the other boxes are the same. Any suggestions.
The current excel version for the Ketogains Excel calculator is v3.52
Make sure you are using that one.
As for the boxes, you need to adjust them manually.
I’m calculating for my son, to build muscle, the calculator says 3,600 kcals, however in the macros section it breaks it down showing only 1664 kcals. Am I supposed to change the fat grams and protein grams to equal 3600 kcals?
I read the other comments from other poster’s questions, I’ll adjust the fat to meet calorie needs. And the have him avoid fat post-workout – and how long after a workout should fat be avoided while carbs are being consumed?
After reading Darth Luigis reddit post regarding the TKD experiment, it is suggested to wait at least 2 hours post workout before consuming fat again. 20 to 30 grams of lean protein post workout is suggested.
Im confused about net carbs? Are you saying to only count fiber from avacados and leafy greens? All other fiber in other foods should not be substracted from your total carbs?
It is a “suggestion” – You can use NET carbs for all food items, but this leads to people eating frankenfoods, sugar alcohols, etc, at the expense of vegetables and then, stop losing weight or get kicked out of ketosis due to too much carbs. Eat whole foods.
I’m 5’8 113 and this calculator says I need 1800 calories to gain muscle are you fucking serious? I’m underweight. And I eat 1900-3100 calories and all I do is weighted push ups, calisthenics type stuff with occasional weight lifting. Do I have a thyroid disorder or something like celiac or chrons?
This is so timely, I’ve been needing to adjust my macros. Can someone verify my results…I’m such a techtard :/
5’5, 123 lbs, ~18%bf to maintain 84g P, 20g C, 126g F total calories 1550.
Hi Gina, set to sedentary at 0.8g/lb protein, plugging your stats in I get:
Add whatever workout cals to the fat macro as you need it.
I love this tool, I just wonder if there is an easy way to have the BMR be the choice of a calculated one like you have it, or if you have a tested actual one, you could over ride it ? For me it is a significant difference, the calculator shows 2466 and my tested BMR is 1710.
Thanks for doing this!
This is awesome. I tried using the one for microsoft office but only have open office and it didn’t work so well. Thanks!
Hi, I’m a vegan for a couple of years now. I’m interested in starting the ketogenic diet while remaining vegan. Is it even possible or worth the time? Keep in mind, I don’t eat meat (sometimes I consume eggs, but will eventually stop consuming this too), and do not eat fish. So, how can I possibly do Keto?
Vegan Keto is possible…but VERY VERY difficult. Primarily because of the exclusion of any animal-based protein or fat, and the inferior quality of nearly all plant-based protein sources. I would encourage you to vary your protein sources (and know that they will all come from plant powders) – so mix in hemp protein, pea protein, etc. Don’t go with a single protein source, because they are all incomplete and blending them can offset that. Fat – you’re basically going to have to rely heavily on olive oil and coconut oil as your two primary fats. I would avoid soy protei/tofu for a number of reasons, not the least of which is that for those predisposed to gynecomastia, there are some studies indicating it can cause that fatty tissue build up to increase.
Move to an avocado and mixed nut orchard.
I’m around 15% BF. I’d like to lose more body fat while adding lean muscle mass. How do I adjust my numbers to encourage fat loss and muscle gain?
Essentially, just adjust your fat calories down, leave protein and carbohydrate alone. Any deficit in calories consumed should come from fat and only from fat.
I’m no expert where muscle gain is concerned, but according to some research I’ve seen, I understand that in traditional body building, you’re required to eat massive amounts of calories to gain muscle and this makes it possible to gain as much as 2 or 2.5 pounds of muscle per week. Are gains like this also possible using the keto method or are the gains slower/smaller since you’re not eating an additional 600+ calories per day? I don’t know very much about this so I’m just trying to understand.
I might be confusing myself here. LOL I didn’t notice this before, but there are two places where a suggested calorie intake is listed. If I want to gain muscle, should I be going by the calories listed under the Daily Macros section or those listed in the Daily Calorie Limits section?
Not only are gains of lean mass like that impossible on a ketogenic diet (apart from crazy newb gains or “supplementation”) they are impossible on any diet.
As to the need to eat at a surplus to maximize muscle protein synthesis…that is true, regardless of macronutrient content. Ketogenic diets, however, do have some potential muscle sparing effects during training and fasting periods. That is a debatable point, though.
Tyler, thanks for your input here. I really do appreciate it. Do you have a “public” email address? I have some details that I’d like to ask you about that I think I’d rather do privately. However, I still have questions related to this page and our current conversation so I’ll include those here.
So I assume that I should be going by the calories listed in the Daily Calorie Limits under Calorie Limits with Exercise. Correct? That would give me about 2300 calories per day. But do I drop my calories on off days when I’m not exercising or keep my calories at 2300 every day since I’m trying to gain muscle?
Most you can expect to gain is about 5 pounds every 9 months. I gained 22 pounds in 3 years and 5 months confirmed by a Dexter scan.
so height, and gender doesnt matter – wouldnt a woman need less calories or someone that is 6′ and 180 vs 5’5 and 180 how does this still work out?
That’s why the calculator asks for body fat and goes off of lean mass. If you’re both 180lbs but one of you is at 15% body fat while the other is 35%, you’ll get different TDEE. If you were to both have the same amount of lean mass, you should need the same amount of calories.
Height is generally used to determine an approximation of lean mass. likewise, gender is generally used to determine BMR, but using the Katch-Mcardle formula, gender is not considered. The lean mass calculation based on your current weight and subtracting the portion which is fat mass brings everyone down to a similar playing field – essentially, “how much of what you weigh is bone/muscle/glycogen/guts?” Macronutrient requirements are then based upon those calculations.
When I did my calculations it said that i needed 2121 cal to loose weight. But when i saw the macro breakdown it have me a total of 1572 cal. Which one do i follow?
The sections down at the bottom are meant for you to manipulate the numbers a bit to meet your macros. The default numbers are essentially placeholders, and won’t be accurate. Set your protein ratio, carb threshold, and then adjust fat grams to meet your daily calories separately for each day’s activity level(with and without workout accordingly).
How can the BMR be correct when the age is not entered in the figures? Big difference between a 20 y old and a 55y old guy because of slower metabolism.
The BMR is calculated using the Katch-Mcardle formula, which makes no distinction or consideration for age.
So, please correct me if I am wrong. I am doing lose fat; therefore, on workout days, when calories go up, since leaving protein at 1.2g per LBM to gain some muscle and 30g of carbs, just adjust fats up and down to get to workout calories. Correct? Thanks.
Exactly. Just adjust fat grams up and down to match activity level calories, lower on off days, higher on workout days.
this is a great tool! thank you!
Worked just as well as the excel one I used. This is great!! Softer on the eyes too!
It woudl be great to be able to override the BMRi if you have accurate test data.
You can override the TDEE if you’re looking to adjust it, TEF is a baseline 10% on top of BMR, and then account for activity separately.
The challenge is my BMR is dramatically lesss than the caldulator (2450 vs 1800) so TDEE would not be a positive multiple of a lower number.
Doesn’t exactly make sense to me but I’ll try and help out. If your BMR is 1800, you can add the TEF to it (180) and toss that in as your regular TDEE (1980). You really don’t need to set an activity level multiplier unless you have a very active job/lifestyle. Even then you’re usually better off calculating activity separately (under other using //www.healthstatus.com/calculate/cbc). Does that help?
Not sure how to get a accurate bodyfat%
Hi. If you don’t have access to anyone to perform a caliper/skin fold test, nor access to water weighing or Bodpod/DEXA, then the best option is to google “body fat percent examples” and examine how you look as compared. Does that make sense?
MODS: Please delete the poste before this one, the formatting sucked. Changed it now 😉
For the Folks who have no Idea what their BF% could be, use this neat little table for an estimate.
Only for the inactive though, if you are actively lifting weights, it is not accurate
BMI –> Male BF%
16 -> 5 % 22 -> 14 % 28 -> 23 % 34 -> 32 %
17 -> 6.5 % 23 -> 15.5 % 29 -> 24.5 % 35 -> 33.5 %
18.5 -> 8 % 24 -> 17 % 30 -> 26 % 36 -> 35 %
19 -> 9.5 % 25 -> 18.5 % 31 -> 27.5 % 37 -> 36.5 %
20 -> 11 % 26 -> 20 % 32 -> 29 % 38 -> 38 %
21 -> 12.5 % 27 -> 21.5 % 33 -> 30.5 % 39 -> 39.5 %
Data is from Lyle McDonald, the Rapid Fatloss Handbook.
Weight / (Height * Height), Weight in [Kg], Height in [m].
95 Kg / (1.76 m * 1.76 m) = 30,7 => about 27 BF-%
Thank you !! This is awesome
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