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Keto Calories Calculator

Keto Calculator

Keto Calculator

Our Ketogenic Calculator is based on the Ketogenic Ratio Formula (K/AK, Ketogenic/Anti-Ketogenic), which was originally used for epilepsy patients. The formula gives you the potential ketone ratio of any meal, depending on the macronutrients of the meal. To keep yourself in a state of ketosis, you need to have a ketogenic ratio value of more than 1.5. How To Use The Keto Calculator Almost all other keto calculators are nothing more than low carb calculators. They don’t meet the K/AK equation, as these calculators are not designed for the anti- ketogenic nature of proteins. Keto Ratio Description Less than 1.5 – not a healthy balance. The body will not register ketones 1.5 To 1.6 – Mildly ketogenic where ketones will likely be registered 1.6 To 2.0 – A good state of ketosis where most people will register ketones More than 2.0 - Very ketogenic! Almost everyone will see ketones Why Do We Say This is the BEST and Most ACCURATE Calculator? As we mentioned above, other calculators do not take into account the anti-ketosis ratio of protein. They simply list the entire protein amount as being ketosis friendly, which isn’t true. Our calculator will help you set up an appropriate and safe calorie deficit. By setting a safe amount of protein intake, you will keep your lean muscle and lose only unwanted fat. Our calculator determines your macro NEEDS based on your unique specifications, not simply some generic percentages. When you keep carbs low you will lose weight. Eating enough protein will ensure that you lose only fat, while eating plenty of fat prevents you from feeling hungry and keeps you feeling satisfied with your food. Ketogenic/Anti-Ketogenic Nature Of Macronutrients In case you are new to the keto diet plan, some foods are rather ketogenic, others are not. Continue reading >>

Ketogenic Diet Calculator: Calculate Protein And Calories For Your Diet

Ketogenic Diet Calculator: Calculate Protein And Calories For Your Diet

Diet is the only energy source of human body. Human body gets all the essential nutrients from diet only, which provides energy to body. Human body runs on two sources: glucose or fat. When the body consumes fat to obtain energy, fat is converted into ‘ketones’ and burns it to release energy. Nowadays, most of the people consume such a diet that just stores fat, instead of burning them. In normal diet, the proportion of the carbohydrate is more, from which some get used as energy and surplus get accumulated in the body as fat. By reducing the consumption of carbohydrates, body will compulsory have to utilize ‘stored fat’ as energy source, by converting fat to ketones. Such a diet is called a ‘Ketogenic Diet’. In Ketogenic diet, fats are in higher proportion than carbohydrates and proteins and calories are restricted. In simple words, Ketogenic diet means ‘eat fat to lose fat’. Ketogenic Diet A Ketogenic diet is high in fat, low in carbohydrate and lower in protein. A Ketogenic Diet can include: Whole meats, poultry and seafood (for example: beef, pork, quail, chicken, turkey, duck, goose, pheasant, shellfish and fish) Eggs (Quiche, scrambled eggs, omelets, poached eggs, soft boiled eggs, deviled, hard boiled eggs) Natural Fats (butter, peanut butter, cream, cheese, tofu, coconut oil, commercial mayonnaise, vegetable oils, olive oil, almond oil, walnut oil, etc.) Nuts and Seeds (Pecans, Hazelnuts, Walnuts, Cashews, Chia Seeds, Flax Seeds, Hemp Seeds, Pumpkin Seeds, Safflower Seeds, Sesame Seeds, Sunflower Seeds, etc.) Green leafy vegetables (lettuce, spinach, kale, collards, cucumbers, broccoli, cauliflower and cabbage) What is Ketogenic Calculator? ‘Ketogenic Calculator’ or ‘Keto Calculator’ is an online calculator for Keto Dieter, which calculat Continue reading >>

Ketogenic Macros Calculator

Ketogenic Macros Calculator

Ageyears 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%) What is the Ketogenic Diet The ketogenic diet (often termed keto) is a high-fat, moderate (adequate) protein, and low-carbohydrate intake diet. By adapting to this diet, essentially you turn your body into a fat burning machine. Above are the calculated macronutrient values to help you achieve your goals. Please keep in mind that these calculations are estimates and small differences won’t impair your progress. You likely have different energy requirements every day, so what really matters is the long-term average, e.g. over a week, not your exact daily values. Join the FloKeto Kitchen for support, meal ideas, and community. 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 >>

Calorie Counting: Helpful Or Not?

Calorie Counting: Helpful Or Not?

Calorie counting is not really necessary on a ketogenic diet. It would seem that as long as you keep your carbohydrate intake super low, and your protein intake moderate, you shouldn't have to worry about calories. It is true that a ketogenic diet is very satisfying, and after you adapt to ketosis, you'll find you just aren't as hungry as you were when you ate lots of carbohydrates. Ketones have a damping affect on the appetite, and most people spontaneously reduce their food intake when they eat a high fat diet. However, for some people, myself included, it may be necessary to track calorie intake to take off excess weight. There are two ways to do figure out how much of each macronutrient (fat, protein, carb) as a percentage of calories : Use ketogenic percentage ratios Setting gram amounts of protein, carbs and fats on a reference weight and then multiplying to get calories. I think the second way is the better way and I'll explain why, but let's explore the first way. Using Percentage Ratios You can set calories on the ketogenic percentage ratios of about 70% of calories from fat, about 20% from protein, and under 10% from carbohydrate. Here's an example on how to do it. Let's say you set your total calorie intake for the day to be 1500. Here's one way to calculate how many grams of fat, carb and protein to eat: 1500 x .70 = 1050 calories from fat. Fat has 9 calories per gram = 1050/9 = 116.5 grams of fat. (Reference: 1 tablespoon of butter has 12 grams of fat. 1500 x .20 = 300 calories from protein. Protein has 4 calories per gram, = 300/4 = 75 grams of protein. (Reference: an ounce of meat has 7 grams of protein). 1500 x .10 = 150 calories from carbs. Carbs have 4 calories per gram, = 150/4 = 38 grams of carb. (Reference: 1 slice bread has 25 grams of carb.) While Continue reading >>

Why Counting Calories For Weight Loss Isn’t The Answer + What I’m Doing Instead

Why Counting Calories For Weight Loss Isn’t The Answer + What I’m Doing Instead

Introduction to the new keto eating style I’ve been following for the last 14 days that has resulted in an 8 pound weight loss and a reduction in my body fat by 3%. I went on hormone replacement therapy (HRT) in an effort to get my period back (more on this here, here + here). I got my period for the first time in 5 years, stayed on HRT for 8 months, gained 20 lbs and got up to a whopping 32% body fat. I accepted that if the weight gain was getting me back to health, it was worth it. Went off HRT. Got 1 period in 4 months (the endocrinologist chalked it up to “breakthrough bleeding”) and haven’t gotten one since. What I know: gaining weight didn’t help heal my hormones. Based on the results from this test, we know that my lack of periods is due to an estrogen imbalance. More on this later. Today, we talk weight loss. So here I am. No periods + 20 extra pounds at my waistline and recovering from a state of excess progesterone (brought on by HRT). Why the extra poundage? Progesterone increases fat cell COUNT – the same action that happens when women transition into puberty, pregnancy and menopause. Once you have new fat cells, they stick with you for life. They can only grow or get smaller but not disappear. And when you gain more fat cells as a result of hormone irregularities, they’re a bitch to shrink, I’m learning. I want to be clear here — I’m not saying that gaining 20 pounds is bad or that 32% body fat is a horrible place to be. It’s just not MY place to be. Last month when my hips wouldn’t fit into a pair of last summers’ shorts, I didn’t call myself “fat” or “disgusting”, I just looked in the mirror and said, firmly, “My current state is no longer a reflection of the commitment I’ve made to take care of myself. From that da Continue reading >>

Personal Keto Macro Calculator

Personal Keto Macro Calculator

If you are trying to lose weight or struggling to maintain your weight, chances are good you have considered a Ketogenic Diet. While we have believed for years that fats are bad and grains are good, some of us are finally starting to face the facts that the government may have led us astray with the famous food pyramid (gasp…can you believe it). Changing the way you eat can be a scary thing, especially when you have feared certain foods (like fat) for so many years. My suggestion is to take baby steps and learn all you can about how the body processes foods. If you’re interested in learning how many macronutrients you need in your diet, I’m going to share a tutorial you can use the keto macro calculator to find your personal ketogenic diet recommendations. You can modify these results based on your weight loss goals, and as you lose weight, you can go back and edit your results to start maintaining and stop losing weight. I like the Keto Calculator found here, so today we are going to learn how to use it. How To Use The Personal Keto Macro Calculator: 1) The first thing you need to do is weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally. You need to know these stats: Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your exact weight before eating and without clothing. Height: Hopefully you know this, but who knows, maybe you’ve grown! Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips. Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle. Thigh: Stand with your feet about 12 in Continue reading >>

Myketo - Low Carb Keto Tracker

Myketo - Low Carb Keto Tracker

Description What is the Ketogenic Diet? The Ketogenic diet is a fast-growing low carbohydrate, high fat (lchf) diet similar to the Paleo diet, Atkins or any other meal plan that aims to limit carb intake. The main difference between a regular low carb diet plan and a keto diet plan is the amount of carbohydrates and proteins allowed on a daily basis. Keep in mind, the Keto diet is not a 'fad' and has been medically researched for hundreds of years.It is one of the only LCHF diets that has significant scientific evidence backing it. Why Keto? Compared to the western diet which consists largely of highly-refined carbohydrates, Ketosis, the utilization of fat ketones instead of glucose, can offer a lot of health advantages. Most people start a ketogenic diet because they want to lose weight fast and consistently. However, scientific research suggests that ketosis goes further than that, such as lowering your blood pressure, risk for heart disease, diabetes, cancer, stroke, improving skin conditions and dental health, mood stabilization, and increasing energy levels.t. How MyKeto Helps You 1. We quickly help you learn and become an expert in the LCHF Ketogenic diet. 2. Our built-in macro nutrient calculator will help you determine how many calories, fats, carbs (netcarbs), and protein you should be consuming daily based on your body height, weight, activity level and gender. 3. Quickly refer to the allowed/disallowed foods reference guide any time you need to see what you can eat in order to stay in a state of ketosis. Searchable and filterable with serving amounts per netcarb. 4. Easily find low-carb, high fat recipes and meal prep ideas using our recipe feed and links. 5. Use the MyKeto Calorie and Carb daily tracker* to completely manage your diet and stay on track to lo Continue reading >>

Ketogenic Macro Calculator For Weight Loss

Ketogenic Macro Calculator For Weight Loss

This keto calculator is for general weight loss and has a 20% deficit pre-calculated. If you are an athlete or have less than 20lbs to lose, please use the KetoFit Calculator set for a 10% deficit. If you have more than 60lbs to lose, and especially if its more than 100, please join the IK facebook group. The IK model does not use macros and is focused on using keto in an optimal way for rapid and healthy weight loss Instructions for how to load this into MFP/Chronometer after the jump. Make sure you check out the Essential Keto Supplements Overwhelmed by all this, and want to Instructions on what to do with these macros in logging tools. MFP / Chronometer 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 >>

How Many Calories Should I Eat On Keto?

How Many Calories Should I Eat On Keto?

One of the most common questions I see about keto is “how many carbs should I eat in a day?” The next thing people usually want to know is, “how many calories should I eat in a day?” Totally reasonable. There seem to be two schools of thought on this: those who ignore calories, and those who eat at a huge deficit. But, what should you do? So, how many calories should I eat on keto? Well, the answer lies somewhere in between not counting calories at all and going crazy, and being obsessive and eating very few calories. You’ve probably figured that much out, but it’s worth stating anyway. There are many bro science-y keto advocates that preach the fallibility of the calories-in-calories-out model. And they’re not totally wrong – saying 100 calories of corn chips is the same to your body as 100 calories of broccoli isn’t really correct. Your body will get far more out of the broccoli, and it will actually decrease inflammation, whereas the corn chips will create inflammation. As a quick reminder, inflammation is basically excess water in the body, which can cause swelling and weight gain. It also puts pressure on your various organ systems. So, the general idea with foods is that we want to reduce inflammation throughout the body. What are your goals on keto? Not everyone follows a ketogenic diet to lose weight. In fact, there are many medical conditions which studies have shown to be greatly improved by the individual remaining in ketosis. So, if your goal has nothing to do with weight loss, you can pretty much stop reading this article now, and just eat however much you want. ;) For the small minority of you who are trying to actually gain weight, I’d advise a similar protocol as above, but just keep eating. For many people, weight loss is the goal, a Continue reading >>

Customizing The Calories In Keto Chow To Your Requirements

Customizing The Calories In Keto Chow To Your Requirements

On the Keto Chow page I have this: This recipe has the added benefit of being customizable for people with different caloric requirements. Without any oil or cream it’s right around 500 calories/day and still hits all the right nutrients except protein, and the different fatty acids. Following the directions you’ll get 1269 calories/day (woohoo, deficit!) but you can raise that up to whatever level you want by increasing the heavy cream and/or the oil. It’s super flexible. So how exactly do you do this? Well, there are two ways: Use the simple calculator (green button below) to determine how much heavy cream to use. Customize the Keto Chow recipe (rather involved). And here are the instructions for customizing the recipe. It’s pretty involved but can give you fine control over the nutrients. First you’re going to need a nutrient profile. Head over to the DIY profile calculator page: If you don’t have an account on the DIY site you’ll need to make one; either log in or create an account, then co back to the calculator page if necessary. Enter in all your information. You’re going to need to set the sliders to 5% 20% and 75% (maybe a bit more protein if you lift weights a lot). I use “chris.bair’s Keto New” as the DRI profile, I found it last time by typing “chr” three times in the dropdown menu but women might want to check out another profile. There’s a full list at Here’s what I put in last time I made one: You can play around with the requirements a bit if you like. Click on the “Copy” button. Once you have that saved you can start customizing. You’ll need to switch over to the “Recipe Editor” tab At the bottom it will show you the percentages you’re hitting. You may get red flags on Sodium, Potassium and a few other minerals Continue reading >>

The Classic Ketogenic Diet: Evidence, Diet Calculation And Case Reports

The Classic Ketogenic Diet: Evidence, Diet Calculation And Case Reports

Lindsey Thompson, MS, RD, CSP, LDN Zahava Turner, RD, CSP, LDN About our Keto Ambassadors Disclosures Lindsey Thompson - Consultant - Nutricia North America as Keto Ambassador Zahava Turner - Consultant - Nutricia North America as Keto Ambassador Objectives • Review research on the classical ketogenic diet • Describe the basic components of a classical ketogenic diet and ratio • Calculate a classical ketogenic diet including calories, protein, fat and carbohydrate goals • Review the classical ketogenic diet induction process • Recognize a sample meal plan or formula components on the classical ketogenic diet Ketogenic Diet Basics • High fat, adequate protein and low carbohydrate • Mimics the metabolic state of fasting • Produces ketones Ketogenic Diet 4:1 Fat Protein Carbohydrate American Diet Fat Protein Carbohydrate Who Gets Placed On The Diet? • Patients who fail the traditional anti-convulsant therapy • Utilized by a wide variety of ages • All seizure types o Doose epilepsy o Infantile spasms • Minimum time on the diet: 3 months • Average time on the diet: 1-2 years Ketogenic Ratio • Grams of fat: protein and carbohydrate combined • Example: 4:1 ratio is 4 grams of fat to 1 gram of protein and carbohydrate combined • Higher the ratio the lower the amount of allowed protein and carbohydrates Vitamins and Supplements • Supplementation almost always needed for the diet • Typically supplement: • Complete Pediatric multivitamin/multimineral supplement • Calcium • Vitamin D • May need supplements of: • Bicarbonate • Carnitine • Selenium • Salt • Supplements will be discussed later in the workshop Seizure Tracking Continue reading >>

Keto Bmr Calculator

Keto Bmr Calculator

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. Net Carbs Protein Fat 25 grams 78 grams 158 grams 100 kcal 312 kcal 1422 kcal 5 % 17 % 78 % 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%) Net Carbs Protein Fat 25 grams 78 grams 136 grams 100 kcal 312 kcal 1221 kcal 6 % 19 % 75 % Moderate calorie deficit (22%) Net Carbs Protein Fat 25 grams 78 grams 113 grams 100 kcal 312 kcal 1019 kcal 7 % 22 % 71 % Large calorie deficit (33%) Net Carbs Protein Fat 25 grams 78 grams 91 grams 100 kcal 312 kcal 817 kcal 8 % 25 % 67 % Continue reading >>

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