How to Use Keto Diet Calculator For Your Weight Goals

Posted on October 6, 2019
by emmaonugha

How you can use keto diet calculator

A keto diet calculator is used to plan how to achieve ideal weight through diet modification. It helps determine your keto macros ratio. The use of a keto diet calculator involves a 4-step process as follows:

1. Enter personal information in the keto diet calculator to determine your personal needs

The type of foods you eat should be adjusted in line with the needs of your body. For example, a young football player needs a different diet than his mother who does a sedentary 9-to-5 job.
Our keto diet calculator considers the following factors:

Sex

Men typically eat more calories than women.

Age

Younger people require more energy from diet than older people.

Height and weight

A well-built, tall sportsman needs more calories than a short, non-sports person.

Activity level

It is important to note that the more physically active one is, the more energy is needed.

2. Calculate the number of calories you need to sustain your current weight

This keto diet calculator is based on the Mifflin – St. Jeor equation. This calculates your Basal Metabolic Rate (BMR) using two formulae – one for men and another for women. BMR is the amount of energy required to support your body’s vital functions.

Here are the formulae:

For men, BMR = (10* weight/1kg + 6.25* height/1cm – 5* age/1 year + 5) Kcal/day

For women, BMR = (10* weight/1kg + 6.25* height/1cm – 5* age/1 year – 161) Kcal/day

After calculating your BMR, multiply your answer by a factor that matches with your level of physical activity such as:

3. Enter your target weight and keto diet plan on keto diet calculator

Having noted the required calorie intake that maintains your current weight, you can modify your diet to achieve your weight goals.

First of all, choose your target weight which can be higher or lower than your current weight. Secondly, choose the pace at which you want to lose or gain weight.

Normally, a diet plan allows you to lose 1 – 2 Ibs (0.5 – 1kg) per week. It may be dangerous for your health to lose weight faster. On the other hand, it requires a lot of patience to lose weight at a slower pace.

Needless to say you don’t have to lose weight on a ketogenic diet. Many people get started on ketogenic diet for its other health benefits.

It is estimated that a pound of body fat stores about 3500 Kcal of energy. So if for example, you want to lose one pound weight per week, then simply reduce your daily calorie intake by 500 calories per day.

4. Look up the ratio chart of keto macros generated by the keto diet calculator

After filling this keto diet calculator following the above-stated steps, the keto macronutrient chart will be displayed.

The chart shows your recommended, daily calorie intake split into proteins, carbs, and fats. This helps you plan your keto-friendly menu for the week.

Our keto diet calculator also calculates your calorie requirement in grams, thereby saving you the stress of recalculating in grams.

So you can use this calculator to find how many grams of proteins, carbs, and fats you need.

Recommended keto macros ratio

The most common macronutrient ratio during a keto diet is 70% fats, 5% carbs, and 25% protein. Some dietitians recommend reducing protein to 20% and increasing the proportion of fats to 75%.

You can adjust manually the macro split by entering the desired proportions of calories in the keto weight loss calculator.

What is a cyclical keto diet?

A cyclical keto diet is an alternative to the popular standard ketogenic diet, preferred by people who desire reduced body fat and increased muscle mass.

For a cyclical keto diet, take the standard keto diet for 5 – 6 days in a row, and follow up with increased carbs intake for 1 – 2 days. Your goal here is to regulate your nutrition and replenish your blood glucose reserve.