Ketogenic Calculator

Keto diet becomes very popular and helps in weight loss if properly planned. The ketogenic calculator is the most efficient and easy tool to check how much protein, fat, and carbohydrates should be taken to achieve weight loss goals.

Gender

System

Enter your height

Enter your height

Results

TotalFatCarbohydratesProteins

(kcal)

(kcal/day)

(kcal/day)

(kcal/day)

(Gram)

(Gram/day)

(Gram/day)

(Gram/day)

What is a Ketogenic Calculator?

The ketogenic calculator helps to determine the ratio between fats, carbohydrates, and proteins. This calculator helps to set your weight goals based on your lifestyle and activities.

How You Should Calculate Your Ketogenic Macronutrient Ratios?

To determine macronutrient ratios in a ketogenic calculator one should enter his gender, age, height, weight, and activity level. All these parameters are extremely important to find out exact values.

Mifflin-St Jeor formula is used to determine calorie requirement which varies based on gender, age, height and weight.

For Men:

Calorie requirement (BMR): 10W+ 6.25 H- 5A+5

For Women:

Calorie Requirement (BMR): 10W+ 6.25 H- 5A- 161

W= Body weight in Kg

H= Height in cm

A= age

Why do you need my gender/age/height/weight?

The total calorie requirement depends on gender/age/height and weight. Based on your calorie requirement macronutrient ratios are determined which is important to manage your weight.

Why Do You Need My Body Fat percentage?

Body fat percentage helps to determine your lean body mass. Based on this parameter ketogenic calculator helps to calculate how much protein exactly do we need to maintain muscle mass and reduce fat mass. Too low or too much protein in a ketogenic diet is dangerous leading to serious health issues.

Why do you need to know my activity level to measure the keto calculator?

The activity level helps to determine how much the minimum amount of calories your body needs to burn in a day. Based on activity level total calorie requirements as well as macronutrient ratios vary.

How Does the Keto Calculator Work?

The keto calculator facilitates you find out your precise needs, so you can easily reach your weight loss or weight benefit goals. This calculator helps to determine perfect ratios of macros that you can distribute throughout the day.

Why Do I Have to Limit Carbs and How Much Carbohydrates Should I Take?

The basic principle of the ketogenic diet is to reduce carbohydrate intake and putting your body under a certain metabolic state to utilize more fat for energy.

Studies showed that people who tend to eat fewer carbs tend to control their hunger and satiety levels (1).

Generally, in the ketogenic diet, 5-10% of total calories should come from carbs. For eg, in a 2000 calorie, ketogenic diet plan carbohydrate intake should be 50 g only per day.

How Much Protein Should I Take?

Protein intake should be sufficient to prevent muscle loss. 30-35% of the total calorie should come from protein. For eg, in 2000 calorie ketogenic diet plan protein intake should be 175 g.

You can include combination of vegetarian and animal protein to fulfil your goals and satiety.

Why Do I Have to Eat So Much Fat?

Eating more fat put your body under ketosis, a metabolic condition where the body utilises more fat to provide energy.

If carbohydrate intake is lowered less than 50g/day then fat is the main source of energy. Ketogenesis is the process which accelerates ketone bodies formation, a process of a constant supply of energy (2).

Does the calculator have a fibre intake option?

Yes, you can eat fibre from low carb sources. Reducing carbs does not necessarily mean to reduce fibre intake. You can get enough fibre from low carb vegetables like green leafy vegetables, seasonal greens etc.

Your fibre intake should be dependent on total calorie intake.

How much weight can I lose in a month on keto?

Weight loss varies based on your activity level and body type. You can able to reduce somewhere between 10-20 pounds in a month.

How long is a keto cycle?

Keto diet can be followed more than a month based on how in a balanced way your diet is made. Talk to your dietitian on preparing a balanced ketogenic diet.

Sources

1. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms, Randomized Controlled Trial, US National Library of Medicine, National center for Biotechnology Information, National Institutes of Health.

2. Ketogenic Diet, US National Library of Medicine, National Institutes of Health.

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