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Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>

A Simple And Accurate Macronutrient Calculator (and How To Use It)

A Simple And Accurate Macronutrient Calculator (and How To Use It)

If you want to calculate your macronutrients for losing, gaining, or maintaining weight, you want to read this article (and use this calculator). When it comes to losing fat and building muscle, you probably know that exercise alone isn’t going to get you there. Your diet is ultimately going to determine your progress. Think of it this way: If your body were a car, exercise is the gas pedal and diet is the brake. You have to exercise to get your physique moving in the right direction… …but how far are you going to get with your foot on the brake? Not very far…and eventually your engine will burn out. The bottom line is this: Get your diet right and you’ll find that burning fat and building muscle is simple and straightforward. Get it wrong, however, and you’ll find it mystifyingly hard…if not impossible. Unfortunately, many more people are getting it wrong than right. They’re lost in the kaleidoscopic funhouse of mainstream diet nonsense, wandering in circles. If you feel the same way, take heart: this is article is going to show you the path out. It’s going to teach you the easiest and most effective way to “diet”: macronutrient-based dieting. (Also known as “flexible dieting.”) Imagine if you could get the body you want with… no food restrictions, no set meal times, no starving yourself, no low-carb misery, and no battling with hunger and cravings. Well, you can make that fantasy a reality, and this article will show you how. Read on. The Macronutrient Calculator I’m going to start this article with the calculator in case you’re already familiar with the most important aspects of dieting (energy balance and macronutrient breakdown) and so you can get back to it easily and quickly in the future. And if you need a bit of help understandin Continue reading >>

Your Macros

Your Macros

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 (versus the Katch-McCardle Formula or the Harris-Benedict Formula) in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume. Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, we’re able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet (or any diet) can lead to dangerous or unwanted results. DEXA scans are proven to be the most accurate measurement of body fat. They’re commonly available at gyms and some doctor offices when requested. If you don’t have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate – this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage. This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate (BMR). We use this number, along with your body fat percentage, to estimate how many calories you’ll need for your goals. The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form what’s known as TDEE, or total daily energy expenditure. This is the keto calculator’s estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calo Continue reading >>

What Are Macros? What They Are & How To Calculate

What Are Macros? What They Are & How To Calculate

What are macros? If you’ve been reading up on the keto diet, you may have stumbled across the term “macros” and wondered what all the fuss is about. It’s thrown around everywhere by well meaning ketoers giving advice to newbies: “If it fits your macros”, “track those macros”, “your macros may be off”, ad nauseum. I’m guilty of it myself. But to someone trying to get started, this can be completely mind-boggling. A quick Google search doesn’t even really help. Is this an advanced function in an Excel worksheet? A fancy camera lense? What in the hell are people talking about? Exactly what are macros? Let me clarify. The term “macros” is short for MACRONUTRIENTS in the context of nutrition and the keto diet. Macronutrients are the energy-giving components of food that fuels our body. They include carbohydrates, protein, and fat; this is where your dietary calories come from. Grasping the concept of macros is important for the keto diet because you need to find the right balance of carbs, protein, and fats to get into ketosis, stay in ketosis, and turn your body into a fat burning machine. Carbohydrates Carbohydrates are the only macronutrient that is not essential for survival. There are essential fatty acids and amino acids (the building blocks of fats and proteins), but there is no such thing as “essential carbohydrates”. Carbs are made up of sugars and starches. In order to successfully reach ketosis, you will need to limit your carbohydrate intake. Fiber is also considered a carb, but it doesn’t count towards your total carb tally. The reason for this is that we can’t really digest fiber so it has a minimal impact on your blood sugar. So, what does this mean for you? When you are looking at a nutrition label, look at the line that sa Continue reading >>

Free Fat Loss Calorie Calculator

Free Fat Loss Calorie Calculator

Step 2: Enter Your Weight Step 3: Enter Your Height Centimeters: Step 4: Enter Your Age Step 5: Enter Activity Level Desk job with little exercise Step 6: Select Your Goal Clean bulk Step 7: Enter Meals Per Day 3 meals/day Step 8: Choose Macro nutrient Ratios 15% protein 15% carb 10% fat auto-set Protein Consumption (normal range 0.5 – 1.0 g per pound bodyweight) g/lb bodyweight Your Projected Weight Loss and Metabolic Rate You Daily Calorie Requirements Your Projected Weight Loss* Imperial Metric Basal Metabolic Rate (BMR) lbs kg per week Daily calories to maintain weight (TDEE) lbs kg per month Daily calories based on goal in step 6 lbs kg per year *This is scale weight. You might be losing fat at a rate faster than is indicated if you are adding muscle mass at the same time by doing a weight lifting program in conjunction with your fat loss program. For example, if you have set your goal to be "gain muscle, lose fat" then although your scale weight remains the same you can be gaining muscle and losing fat at the same rate. The only way to know your true progress is to use a skin fold caliper to measure your bodyfat percentage accurately. Your Custom Meal Nutrient values in each meal Sample Meal Based On Your Nutritional Requirements Number Meals meals/day Food Imperial Metric Calories Per Meal calories Grilled chicken breast oz g Protein grams Steamed broccoli cups g calories Steamed brown rice oz g Carbohydrates grams Flax oil tsp g calories Quantities adjusted to meet your nutritional requirements! Fat grams calories Dont like this chicken/broccoli/rice meal? Use the free custom meal planner to design an entire days meals which will achieve your fitness goals AND take your taste preference into account. Your Bodyfat Chart Want to find out exactly when you will ha Continue reading >>

Keto Diet Calculator, Which One Is Best?

Keto Diet Calculator, Which One Is Best?

I decided to check out two of the keto diet calculator sites that are available today. I have not really tried out any keto diet calculators before and was not sure how they could really help me or what kind of data I would get. The two keto diet calculators I decided to try out are the keto calculator and another calculator from phlaunt. In order to do a fair comparison of the results I put in the same amount of data in both of the calculators and in cases where I was missing some data I put in the suggested data by the program. Input data for keto diet calculators Weight: 92kg Height: 180cm Gender: Male Age: 33 Activity level: Heavy exercise 3-5 times a week Current daily carbohydrate intake: 20grams Desired weekly weight loss: 1kg I started out with the keto diet calculator over at phlaunt first and here are my results: Phlaunt keto diet calculator results To maintain your body weight eat 2,922 calories. You have decided to eat 20 grams of carbohydrate a day. This is 2.7% of your total caloric intake. Required Protein Intake: 83 grams of high quality protein. This would be supplied by: 13.8 ounces or 386 grams of a high quality protein food like meat, fish, eggs, or cheese, which typically contain 6 grams of protein. These recommendations are based on the fact that you are eating a ketogenic diet with an intake of 20 grams of carbohydrate a day. Maximum Fat Intake: 279 grams. For every 1 gram of protein you eat over 83 grams of protein, reduce your fat intake by .5 grams to stay within calorie limits. To lose 1 kg a week safely decrease your daily intake to 1,822 calories. You have decided to eat 20 grams of carbohydrate a day. This is 4.4% of your total diet caloric intake. Required Protein Intake: 83 grams of high quality protein. This would be supplied by: 13.8 ou Continue reading >>

Keto Calculator For Ketogenic Diet Macronutrients

Keto Calculator For Ketogenic Diet Macronutrients

This simple Keto Calculator is an easy way to give you a foundation on the Macronutrient Ratios, in grams and percentages, to base your Ketogenic Diet around. Your focus (for the first month at least) should be on your Macronutrients, not your “Daily Calories Consumed”, as you enter into a new and better way of eating. Calculating Body Measurements Enter your current weight in pounds or kilograms into the Keto Calculator then add your body fat percentage. The most important thing for those beginning the Ketogenic Diet is not total calories consumed ( to start with ) it is your elimination of carbohydrates. By sticking with the Macro portions of 70% Fat, 25% Protein and 5% (no more than 30gram) Carbohydrates, it has been proven that your appetite will become suppressed naturally. A high-fat diet is very satisfying. Do this, and you will see a dramatic loss in weight. For more info on Keto Dieting and the psychology of it, all read our article here. Measuring Body Fat You can measure body fat ” at home” with skin fold measurements this is explained on page 129 in The Art and Science of Low Carb Living by Dr Jeff S. Volek and Dr Stephen D. Phinney. We highly recommend it, read it if you want to really educate yourself about Ketogenic Dieting. There are also expensive scans such as DXA or DEXA scans which will give you the most accurate and visual summation of your body composition. If you want to measure your skin folds you will need some inexpensive skin fold calipers that you can get here. If you are well overweight and for simplicity just put 45 into the Keto Calculator for your Body Fat measurement. The resulting macros will be perfect for you. Don’t get caught up in the technicalities however as they often just become another excuse. Just get started! Bodyfa Continue reading >>

Exactly How To Eat For Simultaneous Fat Loss And Muscle Gain

Exactly How To Eat For Simultaneous Fat Loss And Muscle Gain

One of the questions I’m asked most frequently is, “Roman, how do you get your hair to sweep off to that side like that, making it appear concurrently meticulous and effortless? On a side note, how do you determine caloric intake (especially for body recompositioning)?” I have no idea why that question is so prevalent in my email, or exactly what those two things have to do with one another. But I have come to expect these things. And I’m here to help. I have good news and I have bad news. The bad news is, I can’t share my hair styling secrets; the world is simply not ready for that truth bomb. The good news is that I can tell you aaaalll about determining calorie needs. First, we need to establish one very important fact: ALL Calorie formulas—no matter who gives them to you, or how great they look on paper— are ultimately a crapshoot. That is, while such formulas will be generally applicable, anyone who tries to tell you they know exactly how many calories you need to eat at any time, ever, is either lying or simply doesn’t realize how misinformed they are. Of course, some formulas are better than others—but even the best ones (and for body recompositioning, this is the best) should pimarily serve as a jumping off point from which you can make changes. Got it? Great. Of course, that begs the question: why bother writing about it, then? Well, because like I said, I am not telling you my hair secrets, no matter how nicely you ask. On top of that, giving you the best jumping off point is my job. Calorie formulas come in all shapes and sizes for different goals, and my covering all of them is a bit beyond our purposes here. Instead, I’ll just focus on one of the more esoteric goals: body re-comping. You see, I have calorie formulas for fat loss and musc Continue reading >>

Keto Calculator – Keto Diet Calories & Macros Calculator

Keto Calculator – Keto Diet Calories & Macros Calculator

Keto Calculator for Keto Diet Macros calculation Keto calculator helps you to lose weight on a ketogenic diet. Based on your personal data Keto calculator will make it easy to calculate amount of carbs, fats & Proteins in your diet easily… To know more about Keto diet watch our following Videos: “What is Keto Diet? How Keto Diet works? “Keto Diet Plan for Vegetarian, Non-vegetarians & Vegans? Also read these articles Keto Calculator Units: English Metric Sex: Female Male Age: Weight: Kg Height: Centimeter inches Activity level: Sedentary Some Activity Moderate Activity Very Active Athlete or Bodybuilder Very little physical activity during the day. Most people with office jobs, little exercise (only a little light walking, etc). BMI: Body Mass Index (BMI) is a measure of body fat based on height and weight that is a good gauge of your body fat amount. It is not 100% accurate in all cases, but for this tool it is a good measure. Maintenance - Maintain your weight and heal your body. Calories: 883.4 kcal gr…05101520FatProteinCarb Element grams Fat 8.94 Protein 10.49 Carb 19.3 gra… 20%75% Element grams Fat 0.75 Protein 0.2 Carb 0.05 5% Slow Weight Loss - Lose weight at a gradual pace. Calories: 783.4 calories gr…05101520FatProteinCarb Element grams Fat 8.94 Protein 10.49 Carb 19.3 gr… 20%75% Element grams Fat 0.75 Protein 0.2 Carb 0.05 5% Accelerated Weight Loss - More aggressive weight loss. Calories: 633.4 calories gr…05101520FatProteinCarb Element grams Fat 8.94 Protein 10.49 Carb 19.3 gr… 17%80% Element grams Fat 0.8 Protein 0.17 Carb 0.03 3% Advanced Weight Loss - Lose weight as quickly as possible. Calories: 383.4 calories gr…05101520FatProteinCarb Element grams Fat 8.94 Protein 10.49 Carb 19.3 gr… 15%83% Element grams Fat 0.83 Protein 0.15 Carb Continue reading >>

Check Out This Calories Per Day Calculator

Check Out This Calories Per Day Calculator

The subject of weight loss invariably comes down to a discussion of calories. It’s a matter of how many calories you are taking in with the foods you consume versus the number of calories you are burning off with exercise (although the “calories in, calories out” message is not what people think). Most people have no idea how many calories they need to be consuming to maintain or even lose weight. That’s why it is helpful to have a Calories Per Day Calculator to customize your caloric needs. This calculator appears on Nicki Anderson’s ShapeFit web site and is a handy-dandy little tool for you to use if you are trying to lose weight. Of course, it is only a tool and not an exact science, but it should give you a good guide to go by if you are counting calories. Nicki recommends people eat 500 calories LESS than what the calculator states they need to consume to maintain. For example, here is what I put in for my statistics: MALE 6’3″ 219 pounds 34 years old Very Active activity level For me to maintain my current weight, I should consume 3657 calories. So, using Nicki’s formula for weight loss, I need to drop that down to 3157 calories to begin burning excess body fat. That may sound like a lot, but with my workout routine and calorie needs, it’s not unheard of. If you’ve seen any of my recent menus, then you know I am eating close to 3,000 calories per day. She warns people NOT to go below 1200 calories daily (because low-calorie diets can be unhealthy) unless instructed to do so by a doctor or on a supervised weight loss plan. To be honest, I DON’T count calories and haven’t since I started livin’ la vida low-carb. That’s not to say calories aren’t important, but I don’t have to bother with it since low-carb foods tend to regulate calori Continue reading >>

Bodybuilding Calorie Calculator

Bodybuilding Calorie Calculator

In order to lose weight (burn fat), you need The gist is that you should do waves to restore your metabolism—like bodybuilders do. Copyright © Arnold Nutrition 2016. Free fat loss calorie calculator! Answer 8 easy questions and this calculator gives daily caloric requirement for your goal and a nutritious sample meal. 7 Feb 2017 Obviously tracking calories to some degree is generally a smart approach since the body can only assimilate so much muscle tissue in any given time span, with the additional being added as fat, but this does not need to be calculated quite For calculation purposes, we're going to use a 170 pound male. 10 Years of excellence. 500 then ? I don't want my cut to take for ever. Learn why and let's get back to the basics. 8 grams/kg of body weight), as a percentage of total caloric intake (10-35%), or based on age alone Nov 9, 2015 Why have bodybuilders dating back just as far…from Sandow to Reeves and all the way up the line…been using this knowledge to systematically and routinely reduce and increase body fat levels? And why do new brands of “calorie denying ” come and go every year, failing to gain acceptance in the . Also includes number of carbs, protein, and fats for every meal. If your nutrition plan isn't on par with that, you're not going to get the best results. 9 Mar 2017 1st-your calories:Calorie levels vary depending on your height, weight, age and activity level. Without a good diet, your dreams of achieving your ideal body will never be reached. Before I get to that, I want to 12 May 2014 The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. Your needs are highly individual and determined by much more than your workouts. If you dont understand my nutrition section th Continue reading >>

How To Use The Keto Calculator

How To Use The Keto Calculator

I am a member of three on-line “keto communities”, as well as blogging about ketogenic diets myself: The Ketogenic Diet Facebook group (closed group, but you can ask to join) Ketogenic Dieters Facebook Group (Open Group) Mark Maunder’s Basic Ketogenic Diet blog post A frequent question in these communities is “what should I eat?” This question might mean “what proportion of carbs, proteins, and fats should I eat?” It might mean “what actual foods can I eat, and in what quantities?” In every case the answer is always “it depends …” which is highly frustrating for the person asking the question. There are some calculators out there, but quite a few people, especially those less confident as computer users, or less confident with math (or both) have had trouble using them. This blog post intends to help! At the moment it is only talking about one calculator, Martin Ankerl‘s Keto Calculator: This video should explain all. Below are some links that you might find helpful. Some notes appear as the video runs: you will find them easier to read if you make the video full screen (click the icon in the bottom right of the video). httpv://www.youtube.com/watch?v=vyRnunLjDvI kcal or kilo-calories. It’s all very confusing, but a calorie is the amount of heat that it takes to warm up one cc of water by one degree centigrade. A Calorie (with a capital “C”), also known as a kilo-calorie (kcal) is what nutritionists use, and most people just lose the “k” and don’t bother with the capital “C”. So, if you see kcal or kilo-calorie, just know that that is what dieters call a “calorie”. Summary: don’t worry: ignore the “k”! Basic Metabolic Rate: The energy it takes to stay alive without losing or gaining weight. Lean Body Mass: How heavy yo Continue reading >>

How Many Calories Should You Eat Per Day To Lose Weight?

How Many Calories Should You Eat Per Day To Lose Weight?

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others. A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. In order to lose weight, you need to eat fewer calories than your body burns each day. Here is a list of free sites where you can insert the foods you are eating to keep track of your calorie intake: 5 Best Calorie Counter Websites and Apps. All of them are available online and include apps for iPhone/iPad and Android devices. It is highly recommended to use a calorie counter for at least a few days, to see how many calories, carbs, protein, fat, fiber, vitamins and minerals you are truly eating. Seeing the numbers like this can often be an eye opener. Calories are simply a measure of energy. It is known that in order to gain weight, more calories need to be entering your body than leaving it. Conversely, if more calories leave your body than enter it, then you lose weight. That being said, just cutting calories without regards to the foods you eat is usually not a sustainable way to lose weight. Although it works for some people, the majority of people end up hungry and eventually give up on their diet. For this reason, it is highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved. Here are 5 evidence-based diet/lifestyle changes that have been shown to help people lose weight in numerous studies. When it comes to Continue reading >>

Keto Calculator

Keto Calculator

You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !! The Right Macros I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday. The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. How To Use This Calculator 1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week. Continue reading >>

Perfect Keto Macronutrient Calculator

Perfect Keto Macronutrient Calculator

Your Keto Macronutrients Explained Using a macronutrient calculator is a great way to estimate how to eat in order to, Let’s recall that for the classical ketogenic diet, our food intake will be, With this distribution, a person eating 2,500 calories per day will eat: Carbohydrate Intake For most people, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person’s metabolism is different. Protein Intake Protein should be kept to adequate proportions. Eating too much protein is undesirable because our bodies have a metabolic process named gluconeogenesis which converts excess protein into glycogen and keeps you in glucose burning-mode (i.e. not in ketosis). The word gluconeogenesis has three parts to it, To prevent gluconeogenesis, avoid eating more than 1.5 to 2g of protein per kg of lean body mass (0.68 – 1g of protein per lb. of lean body mass). Fat Intake The remaining 70-80% of your calories come from fats. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats. Using Your Results Now that we know how to eat for ketosis, it’s time to put the information to good use and help us towards our goals. Many people use keto for one or more of the following benefits: Using Ketosis for Medical Conditions Preparing For Success As the saying goes, “failing to prepare is preparing to fail.” The way to set ourselves up for success is to source great foods to nourish our body and get into ketosis. This means our grocery list and pantries will look quite different. Common foods on the ketogenic diet include, Meats: fatty cuts of grass-fed beef Continue reading >>

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