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Best Keto Calculator Ever Calories

Keto Calculator: Calculate Your Macronutrient Goals

Keto Calculator: Calculate Your Macronutrient Goals

Use this Keto calculator to determine your macronutrient levels. This will be your best method for reaching and maintaining nutritional ketosis. I highly suggest using the Keto Gains calculator. Before starting, please make sure that you understand that: Carbs are a limit. Do not eat above your carb allowance daily. This will ensure ketosis. Protein is a goal. Your main priority. Always strive to hit your protein macro goal each day. You can eat more protein if desired. Fat is a lever. Eat as much as you need to feel satisfied and energized. Not a goal. Eat less to lose more. Eat more to gain. If you’ve ever heard somebody tell you to “track your macros,” this is the first step. Please start by entering your information below. Tracking Your Macros It’s important that you track your macros — at least temporarily — until you can get a feel for the amount of food you can eat. My favorite way to do this is with an app on my phone called My Fitness Pal. You can look up millions of different foods, create recipes, scan barcodes and more. I highly encourage you to check it out. Others prefer to use plain old pen and paper, and that’s completely fine. Remember to re-check your macros with the Keto Calculator as you lose weight. This is integral as your dietary needs will change over time. How to Find Body Fat Percentage There are a number different ways that you can calculate or estimate your body fat that include: Skinfold calipers Body measurements DEXA scans Comparison photos Chances are that you’ll likely opt for the last option — comparison photos. This method is fine despite not being as accurate. You can see some comparison photos of men and women below: Continue reading >>

Keto Calculator

Keto Calculator

Calculate Your Macros on a Keto Diet This keto calculator can help you learn your ideal food intake and macros for the keto diet and other forms of a low-carb diet. Enter your stats below: Please estimate your daily activity level, this allows us to get a more realistic calculation of the number of calories your metabolism burns on an average day. It is important to not over-estimate, people usually burn much fewer calories than they think. I would estimate down, just to be on the safe side. That way you don't go above your actual allowed calories for your body to see progress. Sedentary = minimal daily activity, desk job, very little to no exercise. Lightly Active = daily walking, light exercise 1 – 3 hours a week. Moderately Active = increased daily activity, retail job, exercise 3 – 5 hours a week. Very Active = increased manual labor, construction jobs, intense workouts 4 - 5 days a week. Extremely Active = athlete or bodybuilder, very intense long training, 5 - 6 days a week. Please enter your body fat percentage. If you are not sure, then just try to give your best estimate using the visual examples Here Please enter the amount of daily net carbs you would like to eat on a daily basis. It's best to start low, around 20-30 grams and adjust it from there. This way you learn your personal carb tolerance. You can find the net carbs on food labels by subtracting the fiber out of the total carbs. Results We have calculated the marcronutrient percentages below. This should help guide you along your body transformation. Tracking can be helpful at the start of your transformation but eventually to make healthy living into a lifestyle, you want to be able to just eat mindfully. You do this by listing to your body and using these macros as a general guide.. I already los Continue reading >>

Keto Calculator

Keto Calculator

Body fat% Net carbsgrams Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with. Results Maintenance Maintenance level is the level at which your weight remains stable. Goal Weight loss Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%. Small calorie deficit (11%) Moderate calorie deficit (22%) Large calorie deficit (33%) Your email address will not be published. Continue reading >>

Ketohybrid Diet Macros

Ketohybrid Diet Macros

KetoHybrid Diet Macros While this page and the calculations may feel like a lot of new terminology, sometimes you just have to "put your nose to the grindstone" and learn it. We've tried to explain each step along the way so it will still make sense to those who haven't read the book (Low Carb High Fat No Hunger Diet by Veronica Childs We do hope you enjoy looking at your food intake this way! While we teach "look after the macros and let the calories look after themselves", we also explain why calorie intake is worthy of note. 1. Your Personal Data Female Male Weight: lbs kg Height: ft in cm Birth Year: Body Fat Percentage Based on the information above, your body fat percentage might be around %. If you think that's about right, enter the number in the box below. Be aware that this is a gross estimation that is only required to determine how much essential fat your body needs. % With % body fat you have lbs ( kg) of lean body mass, and lbs ( kg) of body fat. This includes about lbs ( kg) of essential body fat (required for basic functions). Total Daily Energy Expenditure - TDEE Based on your height, weight and age we've determined that your BMR (Base Metabolic Rate) is Please choose your average daily activity level to determine your TDEE (the number of calories you need to function during an average day). Sedentary. Moderately active. Somewhat active. Very active. Extremely active. Your TDEE: kcal 2. Let's Balance Your Macros In KetoHybrid our primary goal is to keep carbohydrate levels low; secondary is to "balance the macros". Together these two steps ensure your body remains in a state of ketosis. Once again we will need to estimate. Bodies are unique, metabolic states differ, the rate at which we lose weight varies, etc. The results that you find below are provid Continue reading >>

Iifym Calculator

Iifym Calculator

The IIFYM macro calculator is the first diet calculator of its kind. We developed the IIFYM macro calculator to become the most comprehensive and easy to use weight loss calculator for people following the IIFYM diet and flexible dieting for fat loss with IIFYM. Our IIFYM Macro Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. 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 >>

The Basic Ketogenic Diet

The Basic Ketogenic Diet

Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. [wp_ad_camp_3] Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing. After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport Continue reading >>

How Much Fat Should You Eat On A Ketogenic Diet?

How Much Fat Should You Eat On A Ketogenic Diet?

How much fat should you eat on a ketogenic diet? That depends. Are you following a ketogenic diet for weight maintenance or weight loss? Depending on the reason, you might want to formulate it slightly differently, as Dr. Ted Naiman illustrates with an example above. If you want to lose weight, then you should be a bit careful about how much fat you’re adding. Do eat enough to feel satisfied – that’s important to make it sustainable. But more than that will slow down your weight loss. You want your body to burn off body fat rather than added dietary fat. Once you reach a normal weight, you will need to add more fat to maintain it. You’ll know when that time comes as your hunger will increase. Just follow your hunger, there’s normally no need to ever count calories. For more details watch the first interview with Dr. Naiman, below. More A Quick Guide to Ketogenic Diets Low Carb for Beginners How to Lose Weight Videos More with Dr. Ted Naiman Here’s What Happened as Obesity Doubled Massive Type 2 Diabetes Improvement in 3 Months, No Meds 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 >>

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 >>

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 >>

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 >>

Keto Calculator – Low Carb Macro Calculator

Keto Calculator – Low Carb Macro Calculator

Are you eating a low carb or ketogenic diet or want to start? Perfect! We’re going to guide you through the steps you need to take to figure out how much you should be eating depending on your goals! This is a highly individualized macro calculator and will be tailored to you and only you! Using this Macro Calculator Knowing how many calories you need to eat as well as your macronutrient numbers is important for your success in weight loss or weight gain goals! Generally, you want to keep below 50 grams of carbs to stay in ketosis, but how about your fat and protein? Use our macro calculator to find out exactly what your daily macronutrients and calorie intake should look like. After all, calories are not created equal! You can read more about Calories vs. Macros if you’re interested! Know your Body Fat Percentage To use this calculator you’ll need a rough estimate of your body fat percentage. This is important because the macro calculator uses your lean weight (total weight minus body fat) to calculate the macronutrients you need on a daily basis. Use our body fat percentage guide to understand how to get this number. Recommend to a friend: Continue reading >>

Macro Calculator

Macro Calculator

Body Composition Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %) Activity Level (not counting exercise): Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually. Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition" Daily Calories Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain. Daily Exercise Info If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't. Activity Minutes Kcal burned / min Total Kcal burned Weights Cardio Other Daily Macros Adjust your protein ratio: To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur. To gain muscle, the protein ratio should be between 0.8 to 1.2. There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee. Source. Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g: It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET. Protein Ratio Macronutrients Macro Grams Kcal per gra 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 >>

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