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Ketosis Calculator

Find Your Keto Macros

Find Your Keto Macros

Fine tune your fat-burning with the perfect keto ratio. Learn the special concerns for protein and fat ratios, how to track your keto macros and where to find the wiggle room. Best keto ratio for rapid fat-burning Printable keto food pyramid Online keto calculator Printable list of keto macros: calories, fat, net carbs, protein Keto macro is short for ketosis macro-nutrient. The three keto macro-nutrients are fats, proteins and carbs. Sometimes, calories are also considered part of the equation. What’s the best keto ratio? “Best” depends on your goals. A typical keto ratio has 75% of calories from fat, 20% of calories from protein and 5% of calories from fiber-rich carbs. A Typical Keto Ratio Keto Tip: A perfect ketogenic ratio happens when the amount of protein grams are equal to or slightly great than the grams of fat. Keto Food Pyramid Keto foods center around healthy fats, with moderate amounts of protein and scant carbs. During ketosis, think of fat as a food group. The Atkins Keto Food Pyramid illustrates which of the 200 ketosis foods to enjoy liberally and which ones to limit. Click the image to view, print or save. Tracking Keto Macros Track keto macros helps identify diet stalls and plateau. Macro tracking pinpoints troublesome keto ratios in your diet. For example: Are you eating enough fat? Are you eating too much protein? Track your keto foods and find out. Keto Wiggle Room If your keto ratio is off a bit, it’s not a big deal. You have wiggle room. If some days are over and some days are under your ideal goals, it’s fine. Keep your calories in check and track your keto macros by averaging several days at a time. A single day won’t make or break your plan. Testing for Ketosis Special test strips called keto sticks (or ketostix, keto strips) are u Continue reading >>

The Ketogenic Calculator

The Ketogenic Calculator

Starting on a ketogenic diet? Then a great way to start is to calculate how much you should eat. You can use the information you put in to create an accurate keto nutrition profile for your self. The folks over at ruled.me have a great online Keto Calculator which you can use to do this. Check it out here Continue reading >>

Calculators

Calculators

Often, after a weight loss program, there is nothing in place to help you maintain your weight loss. Nutritional ketosis is a tool that you can implement in your daily life well beyond your ABLE 40 weight loss journey. Use the calculators below to determine your daily macros (ratio of carbohydrates to proteins to healthy fats). INSTRUCTIONS FOR PHASE 4: Start by using the BMI calculator. Use the results from this calculator and input them into the Keto BMR calculator under the “Input BMI” field. During Phase 4 please use the “Maintenance” results as your daily target. You can easily track your food using an app like “Lose It” or “My Fitness Pal”. For those ABLErs who are following a Full Keto or Functional Keto lifestyle, you may choose to follow the calorie deficit calculations depending on your personal goal. Good Luck! #iamABLE 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 >>

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 >>

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 >>

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

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 >>

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

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 >>

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 >>

Perfect Ketosis Macro Calculator

Perfect Ketosis Macro Calculator

If you need a ketosis macro calculator I love these guys at Perfect Keto because they care about their customers and they make really good products for ketosis. They just unveiled their new Ketosis Macro calculator, so I figured I would link top it so all my clients could use this great tool in their health and Body Composition goals. It’s super easy! Just enter your height and weight, how active you are, and whether you want a calorie surplus or calorie def. Try it out now! Click below to use this free tool!!! Click here >Keto Macro Caculator Questions about your macro’s? Email me at [email protected] -Online Ketogenic Diet Coaching Quick start Program Get into Ketosis Fast with the help of a Keto Expert! This includes 2 hours of Consulting and Meal plan. Learn how to figure out your protein threshold, how to test blood sugar and blood ketones, what supplements to take, and what precautions you should be aware of. Text me today at 479-876-9649 $79.99 (includes tax on pay pal). E-mail *Name *FirstLastComment or Message *PhoneSubmit Continue reading >>

Quick Start Keto

Quick Start Keto

Low carbers know ketosis is the superhero of fat-burning. But what is ketosis? And how do you get into ketosis quickly? Keto FAQs and why it makes a difference in fat loss. 6 techniques to get into ketosis fast 3-Day rapid reach ketosis technique Try a few rapid keto techniques and eat specific low carb keto foods. Our quick start guide covers everything you need to reach ketosis fast. If carbs are limited to small amounts in your diet, your body relies on fat for energy. When you reach ketosis, fat burns rapidly and muscle tissue is spared. Why Does Keto Burn Fat Faster? To get into ketosis you’ll avoid sugar, leading to low insulin levels. Low insulin curbs hunger and accelerates fat-burning. Metabolizing fat and producing ketones burns more energy than metabolizing carbs. The result is a much higher calorie burn. How Do I Reach Ketosis? Ketosis happens when carbs are very low – usually when eating 20 to 50 grams of net carbs or less per day. (Carb grams from fiber are NOT counted in daily totals.) Everyone is different. Some low carbers must eat very low carb to reach ketosis. Typical Keto Ratio Getting into ketosis requires eating meals that are high in healthy fats and low in carbs. Protein grams should not exceed 20 % of total daily calories. Keto Calculator This free online keto calculator determines your ideal nutrient ratio for weight loss or maintenance during ketosis. The keto calculator recommends the optimum daily calories, fat, carb and protein amounts to help you get into ketosis – and meet your weight loss goal. How to Know You’re in Ketosis Keto Symptoms During keto, low carbers experience bursts of energy and heightened mood – just two of the big benefits of ketosis. Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet b 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 >>

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 >>

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