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Keto Protein Calculator

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 >>

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 >>

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 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 Macro Calculator (low Carb / Lchf)

Keto Macro Calculator (low Carb / Lchf)

Are you starting out on a low carb diet (keto, LCHF or similar) or recently started and are wondering if you’re eating the correct amounts of protein, fat and carbs? If so, I’d like to point you in the direction of the Keto calculator. My readers have asked me numerous times how they can figure out what % of protein they need, what their carb % should be etc. and I always direct them to the calculator. It’s relatively easy to use, you just put in your numbers for height, weight etc, then enter your goals. The calculator shows you the exact amount of protein, fat and carbs that’s desirable for YOUR body and even predicts how much weight you´ll lose over time if you follow the directions. That’s not all! You can take the information from the calculator and put into something like Online Food Diary or similar so you can easily track your food, calories and macros. But I hate the idea of tracking my food If you think it’s too overwhelming to track everything you eat, just do what I did. Track everything you eat for 2 weeks. You´ll learn a LOT about what you’re eating and how much food should be on your plate. When the 2 weeks are up you can try to eyeball it for a month or so and then track again for a couple of days to see if you’re still doing it right. Keep doing this until you’re an expert. Tracking every day for months and months was just too much of a commitment for me, but this method worked really well. Continue reading >>

Keto Food Calculator

Keto Food Calculator

They have a built in database of almost every food, you can use the Keto Calculator to find your macros Track to find your wiggle room with a keto calculator and printable list of 200 keto foods. Use the Keto Calculator to calculate your macros to follow each day for optimal ketogenic results. If you want to be precise about things (which you should!), you can use the Keto Calculator to find your macros – and follow up by having them match in MyFitnessPal. Eat This Much creates personalized Are you starting out and curious if your macros are ok? If so, I'd like to point you in the direction of the Keto calculator. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. With Fat, Protein and Low Carbohydrate ratios. This calculator will help you figure out how much fat, carbs, and protein you should eat every day. You're going keto. 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. ) The KG macro calculator shows sounds like I should focus on putting more fat on food The Easiest Way to Track Carbs on a Keto Diet. The ketogenic diet is a Helpful, trusted answers from doctors: Dr. Create your meal plan right here in seconds. Units: English Metric. This is a weight loss calculator for the ketogenic diet. Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. It might mean “what actual foods can I is the best exercise for people on a ketogenic diet. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more. This calculator incorporates all the knowledge and experience of years of helping clients reach their goals Continue reading >>

Calculating Protein Needs For Your Ideal Body Weight

Calculating Protein Needs For Your Ideal Body Weight

Ideal Body Weight (IBW) is based on your height: Males: Protein in g/day of IBW = 50 g (for the first 5 feet of height) + 2.3 g for each inch over 5 feet. (This lets you calculate the average male needs that are approximately 1.2 g per kg of ideal body weight per day.) Females: Protein in kg/day of IBW = 45.5 g (for the first 5 feet of height) + 2.3 g for each inch over 5 feet. (This lets you calculate the average female needs 1.0 g per kg of ideal body weight per day.) Example: A 6 foot male’s protein calculation for IBW would be 50 g of protein (for the first 5 feet )+ 27.6 g (2.3 g x 12 inches) = 77.6 g A 5 foot 4 inch females protein calculation for IBW would be 45.5 g (for the first 5 feet) + 9.2 g (2.3 g x 4 inches) = 54.7 g. If you are exercising more than 60 minutes 5 days per week then the values above should be multiplied by 1.4 grams per kg for females and 1.6 grams per kg for males. Heavy Exerciser Protein Calculation Example: 6 foot male’s base protein needs: 77.6 g per day. 77.6 g x 1.6 = 124.5 g max 5′ 4″ female’s base protein needs: 54.7. g per day 54.7 g x 1.4 = 76.6 grams per day max If you eat three times per day, then simply divide your protein needed for you IBW by 3 to get the maximum protein you need per meal. I hope that helps. 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 >>

Keto Calculator

Keto Calculator

Let’s set up your macros! We will be launching more advanced features in the near future, but for now this simplistic and straightforward keto calculator is everything you need to get started! If your heart is set on having your carbs set to a specific value (for example 20 g net carbs), feel free to make your own adjustments when planning or tracking your daily intake. As a reminder, carbs are viewed as a max, protein is a goal to reach, and fat is to satisfy. The macro calculation below is meant to be a good starting place. Your optimal macros will likely vary based on your own trial and error. Keto isn’t one size fits all, so take the time to dial in your personal macros in a way that benefits you the most! If you need more help after calculating your macros or tips for success, check out my post on how to get started here. Or, click the image below and pre-order my new book, Simply Keto Ketokarma.com provides general information and discussion about the ketogenic diet and various other subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with a licensed physician or other health care worker. I am not a doctor or licensed health care worker, therefore information on this blog is simply my shared approach. Calculate your personal macros below, and best wishes on your journey ahead! Age Height Weight (lb) Activity Level Sedentary - Little or no exercise/desk job Caloric Reduction (Adjust to desired deficit) : -20% Optimal for weight loss 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 >>

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 >>

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 >>

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 >>

Keto Calculator

Keto Calculator

This calculator will help you figure out how much fat, carbs, and protein you should eat every day. All you need to do is answer 6 easy questions... All recommendations are tailored 100% to you and the information that you enter into the calculator. And all recommendations are designed to keep you in ketosis and to help you reach your goals (whether you want to lose fat, gain muscle, or stay put). Continue reading >>

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