Why Do You Need My Gender/age/height/weight
Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone.
Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume.
Dont Know Where To Start
- You can get started in 60 minutes with the right app and plan.
- Keto cycle has personalized meal plans and step-by-step instructions.
- Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. . A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. A randomized, controlled trial. Annals of internal medicine, 140, 769-777. Ref
- Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. . A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 , 241-247. URL
- Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., & Westman, E. C. . A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism, 2, 34. Study link
Calorie Restriction/ Ketosis Diet
When it comes to eating healthy, there are many ways to achieve it. If you arent sure where to start, there is one diet that has been shown to be incredibly beneficial for the body: a keto diet. A keto diet is one in which the body is forced into a metabolic state called ketosis. What is ketosis? To put it simply, ketosis is when your body is burning fat as the primary fuel instead of sugar. In order to achieve ketosis, you need to drastically reduce your intake of carbohydrates, or even better, go on a calorie-restricted diet. By not giving your body the glucose it is used to getting from carbohydrates, your body is forced to get its energy from fat. This can have several positive effects on your body. For one, it can help you lose weight. When you go into ketosis, your body produces ketones in your body, which act as a fuel reserve. When the body is in ketosis, these ketones are used as an energy source. By reducing your overall intake of carbohydrates, your body is forced to tap into this fuel and will use the ketones as a primary source of energy. It is important to note that calorie restriction can lead to a state of ketosis in its own right. When you severely restrict carbohydrates, your body is forced to burn fat as the primary fuel instead of sugar. The ketones from this process can act as a fuel reserve
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Youre Eating Too Much Saturated Fat
One of the common keto diet mistakes that people make is eating too much saturated and trans fats. Yes, the keto diet is a high-fat diet, but there is still a difference between the types of fats that you should eat.
Healthy fats are the ones that should make the up the most of your fat intake.
The American Heart Association recommends that you limit your saturated fat intake. Too much saturated fat can increase your bad cholesterol, and, therefore, your risk of heart disease and Type 2 diabetes.
While it is impossible to completely eliminate saturated fat from your diet, dont let it make up the majority of your diet.
On the other hand, healthy fats, which are monounsaturated fat and polyunsaturated fats, are the ones that raise your good cholesterol. So, stock up on your nuts, avocado, and fatty fish intake. Your body will thank you for it.
Weve been trained to be afraid of fat, but that doesnt need to be the case, especially on the keto diet. Again, the key is consuming the right types of fats.
According to doctors and nutritionists, including Kelly Kennedy, RD, some of the best fat sources you should be consuming on this diet include:
- Wild-caught salmon
The fats that you should avoid at all costs are:
If you are going to consume the majority of your calories from fats and proteins, make sure they are unprocessed and clean. By clean, we mean eating meats that are grass-fed and pasture-raised, avoiding dairy, and staying away from processed junk foods.
A Final Word On How To Pick The Right Type Of Keto Diet For You
Its a good idea to meet with your doctor or a registered dietitian any time you switch up your diet whether youre on keto or another eating plan. And above all, Torchia says to listen to your body and assess your energy level and how youre feeling on the diet. You will be your best teacher, she says.
Additional reporting by Elizabeth Millard.
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I’m Eating Fewer Processed And ‘keto
Not everyone on keto falls into this trap, but some of us end up eating a lot of processed foods to make up for what’s missing in our diet.
For instance, when I was on keto, I ate sausage, bacon, and other processed meats on a daily basis. It wrecked my cholesterol levels. Because I couldn’t enjoy regular ice cream or cookies, I’d also load up on protein bars or other keto-friendly versions of treats that were typically high in calories and fat but not very nutritious.
Now that I’m counting macros, I make lean protein my priority and fill my plate with plant-based foods like sweet potatoes, beans, leafy greens, and squash. If I want a cookie, I eat a real one. I still occasionally eat sausage and bacon, too.
Should I Count Net Carbs Or Total Carbs
If you want the best possible chance of maintaining ketosis and reaching your weight loss goals, we recommend counting total carbs. Heres why: Some foods, mainly processed ones, tend to be low in net carbs but can easily exceed your overall carb limit at the end of the day.
Sugar alcohols in some processed keto-friendly foods may also raise blood glucose if consumed in large amounts. Even though sugar alcohols are subtracted from the total carbs on the food label to get net carbs, theyre still carbohydrates.
Another concern with focusing on grams of net carbs is that it may lead you to consume an excessive amount of calories. Of course, calories are not everything on keto, but they still matter if youre looking to lose weight.
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Why Do Calories Matter Isnt A Keto Macronutrient Calculator Useless If I Am Already Limiting Carbs
After hearing about the keto diet and how it helps you burn fat, you may be wondering why we even have a keto calculator. According to many low carb diet proponents, all that really matters when it comes to losing fat is cutting the carbs Isnt this true?
High-quality research studies have been published on this specific topic, and the data clearly shows that regardless if you are on a high carb or low carb diet you will lose weight if you are in a calorie deficit and gain weight if you are in a calorie surplus. For a closer look at the research and why calories matter, check out this article.
Due to the irrefutable importance of calorie consumption for weight loss and weight gain, a keto macro calculator is one of the most valuable tools that you can use to increase your chances of diet success.
Just Getting Started On A Low
There’s no skirting counting calories when you’re trying to lose weight, but if you choose to go low-carb, you’ll need to calculate your macros, too. If you’re unfamiliar, macronutrients are the carbs, fats, and proteins that make up the calorie content of your food. For obvious reasons, they become more important when you’re following a plan that requires you to limit one of those pillars.
While everyone is different, and you should consider working with a dietitian to establish some goals, most low-carb diets limit carbohydrates to roughly 25 percent of your calories, explained Annie Reed, a registered dietitian in Greenville, SC. You’ll get the rest of your calories from fat and protein: 40 percent and 35 percent, respectively.
Once you’ve determined how many calories you’ll need to eat to lose weight , you can simply use these percentages to calculate the breakdown for each nutrient, where 1 gram of carbs or protein is equal to four calories and 1 gram of fat is equal to nine calories. So, if you’re eating 1,500 calories per day, 375 should come from carbs, 600 from fat, and 525 from protein. That translates to 94 grams of carbs, 67 grams of fat, and 131 grams of protein.
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Low Carb For Weight Loss
Why might a low-carb diet be more effective than low-fat for weight loss? With low carb, people limit hyper-palatable, high-carb foods, thereby lowering their insulin levels. They also tend to spontaneously reduce their calorie intake. But one often overlooked feature of these diets is that they also have higher protein percentages than do low-fat diets.
What Is The Difference Between Low Carb And Keto
The main difference between low carb and keto is that the primary goal of keto is to get into a state of ketosis. This happens when the body switches from burning glucose for fuel to burning fat for fuel, and ketones are the byproduct of this metabolism.
From the perspective of what you eat, the difference between low carb and keto is the distribution of macronutrients and how they are calculated. You can read a bit more about that in the next question below.
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Lazy Keto Vs Dirty Keto
But theres a big difference between lazy and dirty keto, notes Dr. Wolver, who absolutely recommends the whole-food approach. Which is why all the keto-friendly packaged items hitting store shelves, while convenient in a pinch, are not necessarily a good thing, she says.
I have increased concern over all the good-for-keto products in my supermarket, says Dr. Wolver. Its starting to feel a lot like the low-fat craze, where we came up with all these fat-free products and people thought they could eat all that they wanted.
While Santos-Prowse doesnt typically recommend a lazy plan, he says it can be a useful option for situations like travel where you cant always make the best food choices or have access to a kitchen.
In that case, when it comes to lazy keto recipes, he advises a few convenience foods that arent processed: hard-boiled eggs, single-serve packages of cheese, and avocados, which can all be easily found at a supermarket when youre on the road.
The bottom line? Just dont let the word lazy carry over into how you approach the entire diet. The method of tracking is easier, yes, but following lazy keto still requires a commitment to changing your overall approach to foodand that goes beyond just ordering your burger without a bun.
Which Diet Is Better For You
After years of being told dietary fat is bad, an ever-increasing number of people are now aware it isnt harmful.
Growing research now show sources of carbohydratesother than low-starch vegetables and low-sugar fruitare responsible for many preventable chronic disease. This explains the surging popularity of the ketogenic diet.
The practice of eating ketogenic foods is approximately 100 years old. But, the original purpose of the diet was to treat neurological disorders such as epilepsy rather than losing body fat.
Over the years, it was discovered that the keto diet has many other benefits too. Losing weight is just one of the advantages of strict carbohydrate restriction.
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The Lazy Keto Diet Could Be The Easiest Version
How It Works The purpose of the so-called lazy keto diet is to make keto easier to follow. Counting calories, fat, and protein intake for some people, thats all too complicated. All you track is carbs in lazy keto, Kizer says.
You should still see results that are similar to regular keto, so long as you keep your carb intake low enough and dont go overboard in the protein department, Kizer says. As long as carbs stay low enough, which will vary by person but is usually below 50 g a day, one will stay in ketosis, Kizer says. As a result, youll be able to see the effects associated with being in the metabolic state.
Who Its Best ForThis is meant for those who are interested in ketosis but dont want to be bothered with tracking calories, protein, and fat.
Risks to Note The same people who experts say should stay away from keto in general should also avoid this approach, such as pregnant women, people with diabetes who are using insulin or taking hypoglycemic medication, and people with type 1 diabetes who are at risk for ketoacidosis, Kizer says.
I Started Off Simple With My Exercise Routine Committing To Two Days A Week
I was obsessed with The Fitness Marshall on YouTube! I made a playlist of his videos and primarily used them as my main source of exercise.
After a couple months of home workouts, I decided I was ready to go to the gym. I had gone fewer than a handful of times before COVID-19 struck our country. But now, since gyms in my area have reopened, I find myself at my Planet Fitness three to four times a week for cardio and weights.
These three small changes have made a huge impact on my overall weight loss.
- I bought a food scale and weighed all my food. This alone was a game changer. You really dont realize how much the serving size measurements on nutrition labels differ when being weighed in grams compared to measuring out cups or tablespoons. Using a scale definitely allows you to be more precise when tracking food.
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Other Reasons Why Protein May Be Beneficial For Weight Loss
- Protein leverage means that our bodies will seek out food and nutrition until we have reached our innate set point for protein intake.10Based on the protein leverage hypothesis, eating low-protein foods means youll overeat calories to get enough protein. Eating high-protein foods will do the opposite.
- Studies show that eating protein increases thermogenesis the amount of energy required to digest and metabolize food. The energy required can be as high as 15% of total daily energy expenditure and is consistently higher with high-protein meals.11
- Eating high-protein foods helps you avoid the energy-dense, nutrient-poor food that is so easy to overeat. Take a look at our guide to the top protein foods. You arent going to find many processed, hyper-palatable foods. Thats a win for protein!
What Is The Keto Diet
Ketogenic diet is a low-carb, high-fat diet. Its different than the Atkins diet because it limits carbohydrates and makes up the calories through the consumption of fats and protein. Low carb diets are effective in weight loss because they help people cut back on the amount of food they eat, which leads to a reduction in overall calorie intake. One pound of fat contains approximately 3,500 calories, so when youre losing weight youre simply consuming less calories than usual. The end result is that youre burning more calories than you normally would. Here are some health benefits of keto diet. Lower risk of type 2 diabetes. Several studies suggest that the ketogenic diet may help reduce the risk of type 2 diabetes. Reduced risk of metabolic syndrome. The ketogenic diet has been found to reduce the risk of metabolic syndrome. Metabolic syndrome occurs when there are a number of health risks that occur simultaneously, such as high blood pressure, high cholesterol, and obesity. Studies have shown that people who follow the ketogenic diet have improved heart health. Additionally, the diet reduces the risk of cardiovascular disease, including stroke. Possible reduction in depression. In a recent study, researchers in the U.S. found that participants who followed the ketogenic diet for 12 weeks showed improvements in depression symptoms. More energy. One study in people with type 2 diabetes found that ketogenic diet participants reported feeling more
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Is It Better To Count Macros Or Calories
It depends on what you want to accomplish. If your goal is to reach ketosis, counting macros, especially tracking carbs, would be most appropriate. On the other hand, calorie counting would be the better approach if youre looking to reduce your current weight on a diet thats not necessarily keto.
Either approach works for numbers-oriented people who want to increase their food awareness and improve their body composition.
What Is The Dirty Lazy Keto Diet
The dirty lazy keto diet or dirty keto, as commonly called, is a keto version that allows for processed foods like cured meats, pork rinds, refined vegetable oils, diet soda, and restaurant foods. It doesnt matter where food comes from, as long as it fits your keto macros.
Some people do dirty keto for convenience and to satisfy their craving for pre-packaged foods . Dirty keto may benefit you in these ways, but it can lack nutrients and contain added sugars.
Those who choose dirty keto over clean keto should strive to eat processed foods free of sugars and harmful additives. Good options would be keto bars sweetened with stevia and nut butters without vegetable oils.
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