Starting on a Keto diet? Get the accurate personalized recommendations for you! Our Keto calculator can help you to calculate your macronutrients in order to effectively implement a ketogenic lifestyle…
Let’s calculate how much you should eat.
Note: Choose Lean Mass Formula only if you have a fairly accurate estimation of your current body fat. Choosing this formula will give you access to a new metric called "Maximum Fat Metabolism" in the results section which will give you a starting point for the maximum sustainable deficit that can come from calorie restriction.
Sedentary lifestyle is self-explanatory. This is where you sit all day, and have zero activity (e.g. bank teller, desk job).
Choose Lightly Active if you walk a bit, such as gardening, climbing the stairs few times a day, taking out the trash, walking the dog, etc.
Choose Moderately Active if you are spending a good part of the day doing some physical activity (e.g. waitress, mailman) or play any intermittent type activity like a sport once or twice a week.
Choose Very Active if you spend good part of the day doing some fairly heavy physical activity (e.g. bike messenger, carpenter).
Extremely Active is reserved for someone who's involved in intense physical activity. This person can be a professional athlete, boxer or a soldier.
Note: If you find yourself struggling between two activity factors, always choose the lower one to be on the safer side.
None - Exercise is a dirty word. Every time I hear it, I wash my mouth out with chocolate.
Light - Feels like you can maintain for hours. Easy to breathe and carry a conversation (e.g. Body weight exercises, simple isolation workouts, aerobics, steady state cardio, etc).
Moderate - On the verge of becoming uncomfortable. Shortness of breath, can hold short conversations (e.g. Weight Training using moderate weights).
Difficult - Very difficult to maintain exercise intensity. Can brealy breathe and speak a sentence (e.g. Weight Training using fairly heavy weights along with HIIT sessions).
Intense - Watch our for my sweat, you might drown! Feels almost impossible to keep going (e.g. Intense training twice a day (close to 3 hours or more).
Note: If you find yourself struggling between two exercise factors, always choose the lower one to be on the safer side.
Note: By default, your carb intake is set to the recommended value of 5%. Please feel free to adjust it to your liking.
Note: By default, your protein intake is set to the recommended value of 20%. Please feel free to adjust it to your liking.
Your BMI score
BMI stands for “body mass index,” and it’s a measurement of the relationship between your height and weight. BMI isn’t always a perfect measure of your health, but it provides a good snapshot of whether or not you should lose weight. If your BMI Category is “obese”, then chances are good that you should lose weight. But if you lift weights regularly and maintain a healthy lifestyle, feel free to ignore this.
Your BMR is
Your Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, also known as your metabolism.
Your TDEE is
Your TDEE is the amount of calories you need to consume a day in-order to maintain your current weight while performing your daily and exercise activities.
This is the amount of calories that is deducted from your TDEE to arrive at your Daily Calories.
This is the amount of calories that is added to your TDEE to arrive at your Daily Calories.
Days to reach your goal
Target date (dd/mm/yyyy)
Maximum Genetic Muscular Potential Please click the Calculate button again
Maximum Genetic Muscular Potential is an estimate of the maximum amount of muscle you can gain without steroids. This is based on the findings made by Martin Berkhan.
YOUR KETO MACROS
The ketogenic diet involves a very low-carb, moderate to high protein, and high-fat nutritional regime. (1)
It’s a very popular diet for weight/fat loss and there are many studies that support the benefits of going keto, not only regarding the physical changes but for overall better health in many cases.
But let’s talk a little more about the diet so that you can have a better understanding if you weren’t aware of how it worked…
How Does Keto Work?
Carbohydrates are usually the main source of energy for most of the population but keto utilizes dietary fats for energy instead.
And when carb intake is reduced to less than 50g per day for 3-4 days, the body enters a state of ketosis. This results in ketones being formed in the blood which replace glucose as the main energy source.
But ketones also produce more adenosine triphosphate (transports and supplies energy to the cells) than glucose, therefore, it’s an excellent fuel source and even sometimes referred to as a “super fuel”.
Now, the typical keto diet macronutrient ratio consists of 55% to 60% fat, 30% to 35% protein and 5% to 10% carbohydrates.
But this can vary based on your goals. Some people need to up the fat intake and lower the carb consumption, and for optimal muscle-building purposes, protein intake may need to be higher as well.
But the reason for a typically moderate protein intake during a keto diet is because too much protein can potentially interfere with optimal ketosis. However, intense weight training will require sufficient protein intake and that’s the bottom line.
So, if you’re busting your butt in the gym, then you can increase protein intake to 1.5 grams per pound of bodyweight rather than less than 1 gram which is typical during keto, in order to reap maximum hypertrophy benefits. Then, adjust the other macros accordingly.
And this is perfectly ok because there are a few different ways to implement the ketogenic diet. But since everyone is different, you’ll have to find what works best for you.
What Research Says About Keto
Numerous studies on the keto diet have concluded several benefits for weight loss and health.
The keto diet was originally used to treat epilepsy in the early 1900s and it’s still prescribed for this purpose. But keto has also shown neuroprotective and disease-modifying benefits as well; which means it’s promising for cancers, diabetes, heart disease, etc. (2, 3, 4)
But due to the evident weight loss benefits, keto has seen a huge explosion in popularity around the world.
Although, there’s more evidence for the efficacy of keto dieting for the short-term than the long-term. But some research has, in fact, supported effectiveness and safety for more long-term implementation.
Even though research is extremely limited for the potential health implications from prolonged keto dieting.
One 2004 study involved prescribing a 24-week ketogenic diet to 83 obese patients (39 men and 44 women) who also had high glucose and cholesterol levels. (5)
Bodyweight, body mass index, blood sugar, cholesterol, and triglycerides were all significantly lower/improved. And even better, there were no significant side effects noted during the 24 weeks.
It was concluded that based on the lack of significant side effects, a keto diet for a prolonged duration is safe.
And according to recent scientific literature, low-carb diets are much more effective for weight loss than low-fat diets.
But low-carb was also found to be superior to low-fat for maintaining basal metabolic rate (BMR), which represents the number of calories required for the body to function normally while in a resting state. (6)
This implies that nutritional quality is correlated with the number of calories burned overall. And keto also usually involves lower caloric intake in general, which is necessary for weight/fat loss.
Not too mention, heart disease, type 2 diabetes, and stroke are associated with low-quality, high-carb diets when fewer vegetables, fruit, nuts, and unprocessed meats are consumed; due to the vital nutrients contained in these foods.
Now, regarding weight/fat loss, you can expect a quick 10-pound loss of water weight within a matter of weeks on a keto diet. And then, you’ll start to shed the fat mass subsequently.
But if you’re trying to improve your body composition with resistance training, then you’re in luck because keto is effective for preserving muscle tissue during a restricted-calorie diet.
But, just because keto is a high-fat diet, it doesn’t mean you can, or should munch on too much or any of less-healthy fats (saturated and trans) as quality nutrition is still completely necessary if you expect to reap the health benefits as with any diet. (7)
So, stick with more of monounsaturated and polyunsaturated/ omega-3 fats instead. It’s better for your heart and the essential functions which fat is necessary for.
Here’s a list of recommended foods while on a keto diet:
- Pastured meats (beef, turkey, chicken, pork)
- Collagen peptides
- Omega-3 rich fish/seafood (salmon, anchovies, tuna, mackerel, herring, oysters, etc)
- Healthy oils (MCT, cod liver, olive, coconut, sunflower lecithin)
- Nuts (coconut, raw almonds, walnuts)
- Eggs (pastured)
- Low-carb vegetables (dark leafy greens, spinach, celery, squash, etc)
- Grass-fed butter and ghee
- Herbs and spices in a natural state (no added ingredients)
- Keto shakes and snacks
- Bone broth
- Quality coffee and green tea
- Monk fruit, Stevia erythritol, sorbitol, maltitol
Here’s a list of foods to avoid on keto (although, some may consume very small amounts):
- Processed foods
- Roots (potatoes and variations, carrots, etc)
- High-sugar food
- Unhealthy fat sources (trans fats, processed oils, etc)
- Grains (rice, pasta, oats, etc)
- Fruits (Most fruits except limited amount of berries)
- Beans and legumes (green peas, chickpeas, lentils, etc)
- Certain sauces and dressings containing sugars
- Alcohol (sugar content)
- Artificial sweeteners
- Nutritional yeast
- Common soy products (some exceptions)
Potential Side Effects/Health Concerns
As with any diet, there’s a transition period that may cause unwanted side effects. And “keto flu” is a commonly used term for the initial symptoms which may occur.
Keto flu should last a few days and it may even last a few weeks.
The following symptoms are common with “keto flu”…
- Exercise difficulty
Now, symptoms are one thing, but there are a few health concerns that have been associated with the ketogenic diet. And you need to be aware of how your body is reacting.
If keto flu symptoms last for longer than a few weeks and/or if you experience any of the following issues, then you’ve either implemented the diet for too long, or you’re neglecting to implement it correctly.
Therefore, it’s highly advised to keep up with a medical professional to ensure you’re not compromising your health.
Potential long-term side effects that may occur include…
- Vitamin and mineral deficiencies
- Kidney stones
- Hepatic steatosis
- Electrolyte imbalance
How Long Can I Do The Keto Diet?
While keto can be extremely beneficial in many ways, the current recommendation leans toward following this nutritional regime for a minimum of 2-3 weeks and up to 6-12 months. (1)
And always consult with a physician if you suffer from health issues prior to implementing the ketogenic diet.
The keto diet is a great way to shed the pounds and fight off disease-causing free radicals and we have the perfect keto calculator to make the process that much easier for you!
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