Keto Calculator - Learn Your Macros On The Ketogenic Diet
Payal Karnik MSc (Biotechnology), University of Mumbai, Mumbai, Maharashtra 
Specialty: Ingredients & Nutrition Experience: 2 yearsPayal Karnik is a health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for sc... more
, MSc (Biotechnology), University of Mumbai, Mumbai, Maharashtra •A properly planned keto diet helps in weight loss, and the ketogenic calculator is the most efficient and easy tool to check the right amount of proteins, fats, and carbohydrates required to achieve weight loss goals.
Results
| Total | Fat | Carbohydrates | Proteins |
|---|---|---|---|
| (kcal) | (kcal/day) | (kcal/day) | (kcal/day) |
| (Gram) | (Gram/day) | (Gram/day) | (Gram/day) |
What is a Ketogenic Calculator?
The ketogenic calculator helps determine the ratio between fats, carbohydrates, and proteins to help set your weight goals based on your lifestyle and activities.
How Should You Calculate Your Ketogenic Macronutrient Ratios?
Enter your gender, age, height, weight, and activity level to determine macronutrient ratios in a ketogenic calculator. All these parameters are extremely important to find out exact values.
The Mifflin-St Jeor formula determines calorie requirements based on gender, age, height, and weight.
For Men:
Calorie requirement (BMR): 10W+ 6.25 H- 5A+5
For Women:
Calorie Requirement (BMR): 10W+ 6.25 H- 5A- 161
W= Body weight in Kg
H= Height in cm
A= age
Why Do You Need My Gender/Age/Height/Weight?
The total calorie requirement depends on all these factors, which helps determine the macronutrient ratio for proper weight management.
Why Do You Need My Body Fat Percentage?
The body fat percentage helps determine your lean body mass. Based on this parameter, the ketogenic calculator helps calculate how much protein you need to maintain muscle mass and reduce fat mass. Moreover, protein imbalance in a ketogenic diet may cause serious health issues.
Why Do You Need To Know My Activity Level?
The activity level helps determine the minimum amount of calories your body needs to burn in a day. Total calorie and macronutrient requirements may vary, depending on your activity levels.
How Does The Keto Calculator Work?
The keto calculator helps determine perfect ratios of macronutrients that you can distribute throughout the day, thus, helping you reach your weight loss goals.
Why Do I Have to Limit Carbs And How Much Carbohydrates Should I Take?
The basic principle of the ketogenic diet is to reduce carbohydrate intake and put your body under a certain metabolic state to utilize more fat for energy.
Studies showed that people who eat fewer carbs tend to control their hunger and satiety levels.(1).
Generally, in the ketogenic diet, 5-10% of total calories should come from carbs. For instance, in a 2000-calorie ketogenic diet plan, the carbohydrate intake should be 50 g per day.
How Much Protein Should I Take?
Protein intake should be sufficient to prevent muscle loss, and 30-35% of the total calories should come from protein. For instance, in a 2000-calorie ketogenic diet plan, the protein intake should be 175 g.
You can include a combination of vegetarian and animal protein to fulfill your goals and satiety.
Why Do I Have to Eat So Much Fat?
Eating more fat puts your body under ketosis, a metabolic condition where the body utilizes more fat to provide energy.
If carbohydrate intake is lowered by less than 50g/day, then fat is the main energy source for the body. Ketogenesis is the process that accelerates the formation of ketone bodies to provide a constant supply of energy(2).
Does The Calculator Have A Fiber Intake Option?
Yes, you can eat fiber from low-carb sources. Reducing carbs does not necessarily mean reducing fiber intake. You can get enough fiber from low-carb vegetables like green leafy vegetables, seasonal greens, etc.
Your fiber intake should depend on your total calorie intake.
How Much Weight Can I Lose In A Month On Keto?
Weight loss depends on your activity level and body type. With a ketogenic diet, you can reduce somewhere between 10-20 pounds in a month.
How Long Is A Keto Cycle?
The keto cycle depends on the diet plan. You may follow it for over a month. However, it is better to consult a dietitian to plan a balanced ketogenic diet, depending on your body needs and weight loss goals.
Frequently Asked Questions
Are bananas keto?
No bananas are ideal for a keto diet due to their high carbohydrate content.
Are 1200 calories enough on keto?
Yes, 1200 calories are considered ideal for weight loss in keto. This diet promotes calorie restriction and accelerates weight loss.
Should I exercise on keto?
Yes, one can exercise on keto. Exercises like biking, rowing, and jogging can be a good fit for those who are on keto.
Can I skip breakfast on keto?
Yes, skipping breakfast is a regular practice in a keto diet. However, one can have breakfast that is high in fats.
Is peanut butter keto?
Yes, peanut butter is considered keto as it is low in carbs and high in fat.
Are cucumbers keto?
Cucumbers may not be typically classified as keto but they can be a part of the keto diet as they are low in carbs.
Can I eat yogurt on keto?
Yes, yogurt can be had in the keto diet.
Does walking help with ketosis?
Yes, walking can help in accelerating ketosis.
Is it better to eat before or after a workout on keto?
It is better to eat before the workout as the glucose produced can be burnt during the workout, which may help start ketosis.
Sources
1. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. “https://pubmed.ncbi.nlm.nih.gov/17228046/
2. Ketogenic Diet. https://www.ncbi.nlm.nih.gov/books/NBK499830/
