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Keto Weight Loss Calculator

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 >>

Weight Loss Calculator

Weight Loss Calculator

_______________________________________________ How does the keto weight loss calculator work? Have you been trying to lose weight? Ever wondered how much food you should take every day just so you could make your weight loss goal? If so, then a weight loss calculator is what you need. What does the keto weight loss calculator do ? By considering how your metabolism works, it can predict how long it would take you to reach your desired weight. It provides an accurate information on the amount of food that you need to intake daily to lose weight. calculates different calorie deficits. provides you an estimate on what your weight, body fat and BMI would be when you have selected. It calculates your ideal micronutrients intake for your keto diet. recommends you the number of calories that you should remove from your diet and the amount of time that you should invest in exercising. How the keto calculator for weight loss works ? There are indeed many variables that can affect weight loss but, a pound of body weight (mostly fat) is about 3,500 calories of exercise or food. The most suitable amount of calories that you can cut down from your diet is 20-40%. Moderate exercise if 4.5 METs while vigorous exercise is 7 METs. Technically, your calorie consumption is one per kg of body weight per MET per hour. How to use the weight loss calculator ? Using the keto calculator for weight loss is rather quite easy. First, you need to enter your height, weight, age and your gender. Then, from the drop-down menu, choose the level of your daily activity like whether you have little to no exercise or you have hard exercise daily. Also, choose the number of pounds that you wish to lose and the time when you would like to meet your goals. Depending on the calculator you choose, you can also 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 >>

Mind Your Macros

Mind Your Macros

KNOWLEDGE SUPPORT ACCOUNTABILITY a formula for weight loss Mind Your Macros is all about eating a healthy, satisfying, nutritious, well-formulated, ketogenic diet for rapid weight loss. Figuring out a winning weight loss formula can be confusing. Misty’s role is to guide you step by step with timely, accurate information, support and accountability during your journey through weight loss and on to a new you. IT WORKED FOR ME My goal is to help as many people, as I can, have the success that I have had. The day my life had purpose was the day that I discovered my passion for helping people successfully lose weight. Why KETOGENIC You won't feel deprived Being in ketosis is a natural appetite suppressant, I actually have to encourage most of my clients to eat enough food – their biggest complaint is that they feel too full to eat. Improved mood, mental clarity, better sleep, clearer skin, fewer aches and pains. Decrease in: triglyceride serum levels, blood pressure, blood sugar, insulin levels. Most Type 2 Diabetics can reduce or eliminate need for medication. Greater proportion of fat loss comes from the visceral fat in the abdominal cavity helping reduce and improve insulin sensitivity and Metabolic Syndrome You can lose up to 25 lbs in the first month, then 1 – 3 lbs a week after that. The bigger you are the faster you will lose; I lost 100 lbs in 11 months. The faster you see results, the more likely you are to stick to the plan. The Macro Mindset Eating the right amount of Protein, Fat and Carbohydrates aka your “Macronutrients” or “Macros,” sheds fat while retaining muscle or lean body mass. Misty has helped clients as far away as Australia; as long as you have a computer and an internet connection, she can help you. Like you, her clients are intelligen 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 >>

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

Keto 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. Your BMR is: 1516 kcal Calories to consume: 1834 kcal Your fat intake should be: 158 grams 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%) Next Step Options Look at ways to connect with like-minded people and get inspired by our delicious ketogenic / LCHF food and recipe feed 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 >>

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 >>

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 >>

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

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 >>

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 >>

Keto 101

Keto 101

Ratio, Ratio, Where for Art Thou, Ratio? The first step in utilizing a ketogenic diet is to calculate your ideal ketogenic ratio, that is, your ideal ratio of total fat (in grams) to total carbs plus protein (in grams) that keeps you in nutritional ketosis. There are two main things that require management with ketogenic eating, macronutrient ratios and thresholds. To put it more simply, in what combination do you need to eat fat, carbs, and protein, and what are your individual limits of each? To get started, if you can figure out your ratio you will then pretty easily be able to figure out your thresholds. As far as your ratio goes, here are some very over-simplified guidelines. Different people have different ratios (for weight loss), but generally-speaking, here are some generic example scenarios: Teenagers: 1:1 20-Somethings: 2:1 (this is basically the old-school Atkins diet) Middle-Aged Folks: 3:1 (this is basically new-school Atkins, this is what I do, a late-30’s slightly-insulin-resistant male) Older Folks, or People with Difficult Metabolic Issues: 4:1 (this is typically the epilepsy or other medical-needs diet) What I believe will work for most people is a 3:1 ratio. You may be able to get away with a 2:1 ratio, or you may require a 4:1 ratio (especially if you are doing ketogenic for medical reasons). OK, What Do Those Ratios Mean? To calculate ratios you take total fat relative to the total carbs plus total protein for every meal. Notice I did not say net carbs. There are almost as many schools of thought about strictness of ratios as they are people airing them. My opinion is that every gram counts, no matter what it is. Fiber, artificial sweeteners, I count all of it. There is lots of argument about this but this is what works for me so it’s my $.02. 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 >>

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