Keto Calculator – The BEST Ketogenic Calculator For Your Macros – Fitness Volt

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Starting on a Keto diet? Get accurate personalized recommendations for you! Our Keto Calculator can help you to calculate your keto macronutrients in order to effectively implement a ketogenic lifestyle…

Let’s calculate your keto macro and how much you should eat. 

Keto Calculator Imperial Metric Please fill out the form correctly Male Female age weight height 4ft 7in 4ft 8in 4ft 9in 4ft 10in 4ft 11in 5ft 0in 5ft 1in 5ft 2in 5ft 3in 5ft 4in 5ft 5in 5ft 6in 5ft 7in 5ft 8in 5ft 9in 5ft 10in 5ft 11in 6ft 0in 6ft 1in 6ft 2in 6ft 3in 6ft 4in 6ft 5in 6ft 6in 6ft 7in 6ft 8in 6ft 9in 6ft 10in 6ft 11in 7ft 0in Goal Weight Loss Weight Gain Start Date (dd/mm/yyyy) Goal Weight ERROR: Goal Weight cannot be lesser than Current Weight. ERROR: Goal Weight cannot be greater than Current Weight. Calorie Deficit 20% Suggested 25% Aggressive 30% Reckless Custom Calorie Surplus 10% Suggested 15% Aggressive 20% Reckless Custom Custom Calories Input In Calories In Percentage Please enter the amount of Surplus you wish to be at (in calories). E.g. 500 Please enter the amount of Surplus you wish to be at (in percentage). E.g. 15 Formula (optional) ?

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.

Total Body Weight Formula Lean Mass Formula Body Fat Activity Factor ?

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.

Sedentary – Desk job Lightly Active – Climbing stairs Moderately Active – Salesman Very Active – Carpenter Extremely Active – Soldier Exercise Factor ?

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.

None – Couch potato Light – Goofing around Moderate – gossip Difficult – Zero gossip Intense – Rocky Balboa Input your Carb intake ?

Note: By default, your carb intake is set to the recommended value of 5%. Please feel free to adjust it to your liking.

0% 10% Your Input: 5% Input your Protein intake ?

Note: By default, your protein intake is set to the recommended value of 20%. Please feel free to adjust it to your liking.

0% 25% Your Input: 20% Calculate Your Stats:

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.

calculated

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.

calculated

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.

calculated

Deficit Calories

?

This is the amount of calories that is deducted from your TDEE to arrive at your Daily Calories.

calculated

Maximum Fat Metabolism Warning: This field is only for advanced dieters. Please feel free to ignore if you don’t understand this.

calculated

Surplus Calories

?

This is the amount of calories that is added to your TDEE to arrive at your Daily Calories.

calculated Note: You have entered % as your Custom Surplus Calories.

Daily Calories

calculated

Days to reach your goal

calculated

Target date (dd/mm/yyyy)

calculated

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.

calculated at 5% Body Fat 10% Body Fat 15% Body Fat 20% Body Fat

YOUR Keto Macro Calculator

For your daily calories (calculated Calories) CARBS calculated PROTEIN calculated FAT calculated

Looking for Best Keto Shake Products? Check out our top 10 picks! 

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”. 

Keto Macro Calculator: 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. 

  • 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)
  • Avocado
  • 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”…

  • Headache
  • Nausea
  • Dizziness
  • Insomnia
  • Fatigue
  • Constipation
  • 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
  • Hypoproteinemia
  • Dehydration
  • Electrolyte imbalance
  • Hypoglycemia

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.

Takeaway

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!

Other similar calculators:

  • Macronutrient Calculator
  • Carb Cycling Calculator
  • Intermittent Fasting Calculator
  • Weight Gain Calculator
  • TDEE Calculator
  • Body Fat Calculator
  • Ideal Body Weight Calculator
  • Body Surface Area Calculator

Frequently Asked Questions (FAQs)

What is keto?

Keto or ketogenic refers to a specific diet consisting of very low carbs, high fat, and moderate-high protein.

This diet causes the body to go into a state of ketosis due to low carbohydrate intake and the body creates ketones in the bloodstream to allow fat to be burned as energy rather than glycogen.

What are the benefits of going keto?

Keto has been shown to accelerate weight loss, improve insulin resistance, have neuroprotective benefits, and potentially prevent heart disease and cancers.

There are several studies that support the positive effects of the ketogenic diet both short and long term.

How long until I lose weight with keto?

It’s not uncommon to experience a 10-pound loss in body weight from mostly water during the first few weeks on keto. Although, fat loss typically occurs following this period.

What should I eat 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)
  • Avocado
  • 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

What foods am I not allowed to eat on keto?

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)

 

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