Trying to lose some weight? Feeling low and craving more energy? Trying to get those sugar levels in check? All these are perfect reasons to try out a ketogenic diet. This free keto calculator works as a personalized keto diet companion that allows you to plan out your calorie intake on a weekly basis. Pick your optimal keto macros ratio, choose your goals, and stock up on those fat bombs!
Before embarking on your keto weight loss journey, please remember to consult a professional dietitian to pick the optimal diet plan! This ketogenic calculator should be used as a guideline only.
What is a ketogenic diet?
The main idea behind a keto diet is to shift your body''re not providing enough carbohydrates to allow it to generate energy from glucose, your body will start burning fats. When the fat stored in your cells is broken down to produce energy, ketones (a particular type of acid) will be produced as a side effect of this process.
Am I in ketosis?
Once you start a keto diet, you might wonder whether you have already entered ketosis. You can quickly check it using keto sticks. They can be typically purchased over-the-counter in your local pharmacy, and are used like urine testing strips.
We recommend checking the level of ketosis in the morning, just after waking up. If you drink the 1 last update 2020/07/03 a lot of water over the course of the day, the keto sticks will understate the amount of ketones in your urine.We recommend checking the level of ketosis in the morning, just after waking up. If you drink a lot of water over the course of the day, the keto sticks will understate the amount of ketones in your urine.
If you want a more reliable way to check the ketone levels (without the risk of diluting ketones in urine), you should conduct a blood test. You can use a dedicated ketone meter that analyzes a drop of your blood for the presence of BHB (beta-hydroxybutyrate), the main ketone produced by your body. An optimal concentration ranges from 1.5 to 3 mmol/L (millimoles per liter).
How to use this free keto calculator?
You can use this keto macro calculator to plan your diet and achieve your ideal weight. The process of finding your personalized keto macros ratio is divided into four steps.
Step 1: provide information about yourself.
Your diet should be adjusted to your body''re petite, you''t have to be losing weight on the ketogenic diet; a lot of people decide to start this diet because of other health benefits (you can find them in the section health benefits of the keto diet).
It is typically assumed that each pound of body fat stores approximately 3500 kcal of energy. It means that if you want to lose one pound a week, you need to cut 500 calories per day from your daily calorie expenditure.
As a rule of thumb, you should never go below 1200 calories a day if you''re a man. Also, make sure to check your BMI to ensure you won''re done with your keto diet!
Step 4: check out the keto macros ratio chart.
Was that a lot of work? We hope you had a blast filling out our free keto calculator! Now, you can enjoy the results, displayed as a for 1 last update 2020/07/03 helpful keto macronutrient chart.Was that a lot of work? We hope you had a blast filling out our free keto calculator! Now, you can enjoy the results, displayed as a helpful keto macronutrient chart.
The chart presents you with your recommended calorie intake, splits into fats, carbs, and protein, on a weekly basis. You can use it as a guideline when you''ve already mentioned that the most common ratio for macronutrients during a ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats even higher, to 75%, and cutting protein down to 20%. You can modify the macro split by manually for 1 last update 2020/07/03 inputting the desired percentage in our keto weight loss calculator.The chart presents you with your recommended calorie intake, splits into fats, carbs, and protein, on a weekly basis. You can use it as a guideline when you''ve already mentioned that the most common ratio for macronutrients during a ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats even higher, to 75%, and cutting protein down to 20%. You can modify the macro split by manually inputting the desired percentage in our keto weight loss calculator.
You could also try an alternative to the standard ketogenic diet: a cyclical keto diet, favored by those trying to reduce their body fat and build their muscle mass. In this diet, you regulate your nutrition by adhering to the standard keto diet for 5-6 days in a row, followed by 1-2 days of increased carbs intake. The goal of such a diet is to regularly replenish the glucose reserve in your blood.
What foods should I be eating?
You might be worried that reaching 70% or even 75% of fats in your macro intake is short of impossible. Indeed, if you want to enter ketosis, you''re craving a keto-friendly snack, you can also try nuts, handfuls of berries (such as strawberries or blueberries), or cheese bites. You should avoid typical fast food snacks such as chips or burgers, though - not only do they contain a lot of carbs, but they''s a natural process, so make sure you''s a big no-no unless you find one based on almond flour or coconut flour;
While you shouldn''s easier for you to feel full. You don''ll probably watch closer your fat intake. As a consequence, you''ll be picking unsaturated fats over trans or saturated fats.
What is more, this diet is recommended if you have type 2 diabetes, as it lowers blood sugar and insulin levels. In this case, though, make sure to consult your dietitian before you start a keto diet!
How do you start a keto diet?
- Learn what foods you can and cannot eat.
- Learn how much of each type of food you should eat.
- Plan some keto meals and get your ingredients in.
- Start! Doesn’t matter where or when, as long as you stick to it.
- Prepare for the keto flu, but don’t worry, it’ll pass soon.
Is keto healthy?
The verdict is still out on the long term benefits of a keto diet. If you are suffering from type 2 diabetes, you will almost certainly be better off, and some research has shown that it helps against tumours. You have to be careful to get all the right vitamins and nutrients, as well. Check with your doctor before making any major lifestyle changes.
best beers for keto 🔥how to best beers for keto for Does the keto diet work?
best beers for keto 🔴how to best beers for keto for Yes, if done correctly the keto diet will cause you to lose body fat. This is because being in a state of ketosis means that your body uses fats to fuel it, not carbohydrates. Consequently, you’ll start burning your fatty tissues.
How many carbs should I eat on keto?
best beers for keto 👍how to best beers for keto for The number of carbohydrates you should consume on a keto diet depends on your current calorie consumption. Carbohydrates should make up about 5% of your daily calorie intake, ranging from around 20 g to up to around 40 g.