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Keto Protein Calculator

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 >>

Finding Your Optimal Protein Intake For A Ketogenic Diet

Finding Your Optimal Protein Intake For A Ketogenic Diet

When embarking on a ketogenic diet for health or fat loss, finding the optimum protein intake can be very confusing for many beginners. For smooth adaptation in the transition to a ketogenic metabolism I typically guide people using a caloric spread of around 70-80% fat, 15-25% protein, and 5% carbohydrate from green fibrous vegetables – but this ratio varies for every individual and using percentages is confusing and misleading in many cases. The best way to look at macronutrients is not in percentage ratios, but in grams. The slew of bloggers and gurus spouting so much conflicting information leads many into a mental stalemate about how much protein they should be eating. This article lays out the metrics I most commonly use to quantify how much protein an individual should intake – there is no magic ratio and the needs, preferences, and goals of the individual determine the amount of protein they will likely require on their ketogenic diet which usually lies within a relatively broad range of 1-2.2g/kg (and in some cases even higher *cringe say the protein-phobic) of bodyweight or .5-1g/lb of lean body mass (Lean Body Mass equals Body Weight minus Body Fat). Myth: “Too much” protein turns immediately into sugar I almost always recommend people increase their intake of fish and seafoods in order to get the vital nutrient DHA into their central nervous system and mitochondrial membranes. We see amazing results when people opt for more fish and less red meat, which I also love, but land mammals are not nearly as nutrient dense as seafoods with their incredible levels of DHA, EPA, selenium, and iodine. Sometimes this means they will be eating more protein than they believe will allow them to be “ketogenic”, this protein-phobia can be counterproductive, which 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 >>

How Much Fat Should I Eat?

How Much Fat Should I Eat?

I’ve been asked by several new Ketovangelists about how they should calculate their fat, protein, and carb intake. This is, by far, one of the most common questions asked and it leads to lots of confusion, so I’m going to try my best to make it as simple as possible. First, let’s talk terms. Sometimes people refer to things called “macros” when asking this question (e.g. What are your macros? or What should my macros be?) What the heck are they talking about? The term “macros” is a shortened way of saying “macronutrients”, which another, sciency, way of saying “fats, proteins, and carbs”. Nutritionist break food down into two main subsets, macronutrients and micronutrients. Micronutrients are vitamins and minerals (among other things). Macronutrients are, as I said, one of three things (four if you count alcohol, which we are not): fats, proteins, and carbs. So when someone asks how much fat they should eat, or how many carbs they should eat, they are asking how about their macros. Okay, so enough of that, let’s get to the actual meat (no pun intended). Determining your macros is really quite simple, especially for Ketovangelists. We start with protein. How much protein should I eat? This is super simple. As a general guideline, this is the amount of protein per day for you: Female: 50g – 75g Male: 100g – 120g Simple. Like I said. Okay, that’s protein. So what about fats? How much fat should I eat? Okay, this is a little more involved. Not much. But a little. You want 65% – 80% of your calories to come from fat. So, if your presumed daily caloric requirement is 2000 calories, you’ll want between 1300 – 1600 calories from fat. Since each gram of fat is 9 calories, that would equate to between 144g – 177g per day of good fat. Of cours 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 >>

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Net Carbs Protein Fat 25 grams 92 grams 171 grams 100 kcal 366 kcal 1534 kcal 5 % 18 % 77 % Net Carbs Protein Fat 25 grams 92 grams 144 grams 100 kcal 366 kcal 1294 kcal 6 % 21 % 73 % Net Carbs Protein Fat 25 grams 92 grams 117 grams 100 kcal 366 kcal 1054 kcal 7 % 24 % 69 % Net Carbs Protein Fat 25 grams 92 grams 91 grams 100 kcal 366 kcal 814 kcal 8 % 29 % 63 % We have open-sourced KetoDiet Buddy, you can now find it on Github. What is the Ketogenic Diet? Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. In most cases, you won’t need to count calories on a ketogenic diet. However, if you find it hard to lose weight or you are relatively fit and trying to lose a small amount of fat, you may also have to count calories. If you just started following a low-carb diet, don't forget to read my free Guide to Keto & Paleo Diet which includes a print-friendly PDF version! You will find all the information you need, including the keto food list and tips on how to follow the diet to achieve your goals. Maintenance Level Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. According to Lyle McDonald: Maintenance Level = BMR + TEA + TEF where: BMR is the Basal Metabolic Rate, TEA is the Thermal Effect of Activity and TEF is the Thermal Effect of Feeding Basal Metabolic Rate is the amount of energy expended daily at rest. BMR 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 >>

Ketogenic Calculator

Ketogenic 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%) Continue reading >>

Keto Diet Macros: How To Calculate Yours

Keto Diet Macros: How To Calculate Yours

The keto diet (ketogenic diet) has been around for quite some time, but recently there has been a surge in popularity for this ultra low carb eating regime. Firstly I want to emphasize that long-term, flexible dieting (eating normal levels of macros) is just as good at helping your reach your weight loss and fitness goals as a keto diet. It could be argued that flexible dieting is better as it is less restrictive and therefore more sustainable. But, a keto diet may be appropriate for someone looking for faster initial results¹. Those training for fitness competitions. Those trying to lose weight for an event but have a shorter time window. Those who have tried flexible dieting but because of metabolic issues are unable to lose weight eating normal levels of carbohydrates. What is a Keto Diet? The keto diet was first developed for use by those with epilepsy. It later became popular among bodybuilders to cut fat before competitions. It will cause your body to burn nothing but fat for energy instead of using glucose (carbohydrates). A person achieves this by greatly limiting carbs and eating more fat. In the absence of carbs, the body will begin converting both dietary fat and body fat into ketones which are then used by the cells of your body for energy. It’s important to understand that a calorie deficit is still required for fat loss to happen. Looking for keto food ideas? Keto Macro Calculation If you wish to calculate your keto diet macros, the first thing to do is to establish your estimated TDEE (total daily energy expenditure). Here’s the formula:² Now factor in your movement, since you probably don’t lie in bed all day. Sedentary Regular daily activity like a little walking, a couple flights of stairs, eating, talking etc. (REE X 1.2) Light activity Any ex Continue reading >>

Macro Tracking Changes, Ketogenic Mode, & Body Snapshots

Macro Tracking Changes, Ketogenic Mode, & Body Snapshots

Today we have a few changes to the dynamic macronutrients feature. These changes are on the web version only, but will be rolled out in the mobile apps as well in their next updates. We’ve had the dynamic macronutrient targets feature for a long time, which lets you set and display preferred macronutrient ratio target. However, the macro targets have always been computed off of a fixed calorie target (the yellow bar). Today, we are changing this to also be dynamically derived from your energy expenditure (calories burned) and your weight goal. This is more in line with what people expect, and the old behaviour has caused a lot of confusion for people. If you stubbornly prefer it the old way, we can help you override it if you email our support. Ketogenic diets are becoming extremely popular. We’ve added some specific improvements for people following a nutritional ketosis diet. In the macronutrient settings, if you select the ‘Ketogenic’ option, now, instead of the previous fixed ratios, we dynamically calculate your maximum ketogenic protein and carbohydrate limits based on your lean body mass and exercise levels. Anything remaining, gets assigned to fats. We offer three ketogenic diet presets: Rigorous, Moderate, and Relaxed, as well as an option to choose custom values. You can now hover your cursor over the macronutrient bars to see the top contributors to that macronutrient in your diary. This is especially helpful on a strict ketogenic diet where it can be critical to figure out what foods might be tipping you over your carbohydrate and protein limits. In ketogenic mode, we also add some buttons next to the targets for easy logging of blood glucose and ketone measurements. Body Snapshots Under the trends tab we have added a new ‘Snapshots’ section wher Continue reading >>

Keto Calculator

Keto Calculator

Step 1 - Enter Your Personal Information Ideal weight is the weight you would like to be. If you only started gaining weight as an adult, your weight at age 18 or 20 might be your "ideal weight". Select your activity level Extremely active: very hard exercise or sports 6-7 days each week and a physical job Step 2 - Select Your Weight Loss Rate You may use one of the above suggestions, or pick one of the suggestions and customize your carb and protein amounts in step 3. Step 3 - Customize Your Macronutrients (optional) For helping with reversing diabetes or pre-diabetes, it is suggested to limit carbs to less than 20g and protein to less than 60g. Your Results TDEE: The amount of calories you burn during a normal day Your daily Protein intake is grams. That is approximately ounces or grams of meat or seafood. One palm size estimate is about 3 ounces. Refer to the image below for a visual estimation. Your daily Fat intake is grams. That is about tablespoons of oil or butter. 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 >>

A Breakdown Of The Fat/protein/carb Ratio For A Ketogenic Diet

A Breakdown Of The Fat/protein/carb Ratio For A Ketogenic Diet

When on the ketogenic diet, one of the most important things you’ll have to pay attention to is your macronutrient breakdown. This means you’ll be getting a certain portion of your calories form carbohydrates (a very small portion) at 5%, a larger portion of calories from protein (35%), and the largest number of calories from fats (65%). There are many online sites that can help you figure out how many calories you need on a daily basis, based on your height, weight, measurements, age, gender and level of activity. From there, you can also use online calculators to help you figure out the proper breakdown, in grams, for each macronutrient percentage you’ll be eating. You’ll multiply your total daily calories by each percentage to get the grams of each macronutrient that you’ll need. For example, if you need 1200 calories per day, and your carbohydrates are 5% of that total, then multiply 1200 by 5% to get the number of grams of carbohydrates you’ll be allowed to eat each day. In this case, 5% of 1200 calories is 60 calories. You then divide the calories by the grams per unit of carb, protein or fat. Carbohydrates and proteins both have 4 calories per gram and fats have 9 calories per gram. Again, in this example, 60 calories divided by 4 grams per carb leaves you with a total of 15 grams of carbs per day. There are several great phone apps that will do the calculations for you. My personal favorite is Carb Counter. This also makes restaurant eating a breeze. One last note on food and nutrient tracking applications—you can typically also use these to plan your meals ahead of time. Just plug in the proposed foods for the day to see where your calorie and macronutrient values will lie, and make adjustments from there. Then, you build your meals around those n 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 >>

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 >>

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