Keto Calculator

How to Use the Keto Calculator

Our Keto Calculator is designed to help you determine the right amount of macronutrients to stay in ketosis and achieve your health goals. Follow these steps:

1. Enter your age.
2. Select your gender.
3. Enter your weight in pounds (lbs).
4. Enter your height in feet and inches.
5. Select your activity level from the dropdown menu.
6. Choose your goal (lose weight, maintain weight, or gain weight).
7. Click the "Calculate Macros" button to see your results.

The calculator will display your daily caloric needs along with the recommended intake of proteins, fats, and carbohydrates based on a ketogenic diet.

Understanding the Ketogenic Diet

The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. When carbohydrate intake is extremely low, the body enters a state called ketosis, where fat is converted into ketones, which can be used as energy.

Benefits of the Ketogenic Diet

• Weight Loss: The ketogenic diet can help you lose weight by making your body more efficient at burning fat for energy.
• Improved Mental Focus: Ketones are an excellent fuel source for the brain, which can improve mental clarity and focus.
• Increased Energy: Without the ups and downs of blood sugar spikes, you can experience more consistent energy levels.
• Better Appetite Control: Fat and protein are more satiating than carbohydrates, which can help you feel fuller for longer and reduce cravings.

Common Questions About the Keto Diet

What foods can I eat on a ketogenic diet?

On a ketogenic diet, you can eat foods that are high in fat and low in carbs. This includes meats, fatty fish, eggs, butter, nuts, seeds, healthy oils, avocados, and low-carb vegetables. Avoid foods high in carbs such as grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits.

How many carbs should I eat to stay in ketosis?

To stay in ketosis, it's generally recommended to consume fewer than 50 grams of total carbs per day, or ideally around 20-30 grams of net carbs (total carbs minus fiber).

How long does it take to get into ketosis?

It typically takes 2-4 days of eating fewer than 50 grams of carbs per day to enter ketosis, but it can vary based on individual metabolism and activity levels.

Why Use Our Keto Calculator?

Our Keto Calculator takes into account your personal details and activity level to provide an accurate estimate of your daily macronutrient needs. This ensures that you get the right balance of fats, proteins, and carbs to stay in ketosis and reach your goals. Whether you are aiming to lose weight, maintain your current weight, or gain weight, our calculator can help you plan your ketogenic diet effectively.

References

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• Castellana, M., Conte, E., Cignarelli, A., Perrini, S., Giustina, A., Giovanella, L., et al., Efficacy and safety of very low calorie ketogenic diet (VLCKD) in patients with overweight and obesity: A systematic review and meta-analysis, Reviews in Endocrine and Metabolic Disorders, 2020, 21(1), 5-16. https://link.springer.com/article/10.1007/s11154-019-09514-y
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• Casanueva, F.F., Castellana, M., Bellido, D., et al., Ketogenic diets as treatment of obesity and type 2 diabetes mellitus, Reviews in Endocrine and Metabolic Disorders, 2020, 21(3), 381-397. https://link.springer.com/article/10.1007/s11154-020-09580-7
• Bueno, N. B., de Melo, I. S. V., de Oliveira, S. L., & da Rocha Ataide, T., Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials, British Journal of Nutrition, 2013, 110(7), 1178-1187. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/verylowcarbohydrate-ketogenic-diet-v-lowfat-diet-for-longterm-weight-loss-a-metaanalysis-of-randomised-controlled-trials/6FD9F975BAFF1D46F84C8BA9CE860783
• McSwiney, F. T., Wardrop, B., Hyde, P. N., Lafountain, R. A., Volek, J. S., & Doyle, L., Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes, Metabolism, 2018, 81, 25-34. http://ketogevitysa.co.za/wp-content/uploads/2020/12/Journay-of-metabolism-Keto-adaption-enhances-performance-in-athletes-.pdf
• Bailey, C. P., & Hennessy, E., A review of the ketogenic diet for endurance athletes: performance enhancer or placebo effect?, Journal of the International Society of Sports Nutrition, 2020, 17(1), 1-11. https://link.springer.com/article/10.1186/s12970-020-00362-9
• Bostock, E. C. S., Kirkby, K. C., Taylor, B. V., & Hawrelak, J. A., Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet, Frontiers in Nutrition, 2020, 7, https://doi.org/10.3389/fnut.2020.00020
• Xia, P. F., Pan, X. F., Chen, C., Wang, Y., Ye, Y., & Pan, A., Dietary Intakes of Eggs and Cholesterol in Relation to All‐Cause and Heart Disease Mortality: A Prospective Cohort Study, Journal of the American Heart Association, 2020, 9(10), e015743. https://www.ahajournals.org/doi/full/10.1161/JAHA.119.015743
• Westman, E. C., Yancy, W. S., Mavropoulos, J. C., Marquart, M., & McDuffie, J. R., The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus, Nutrition & Metabolism, 2008, 5(1), 1-9. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-36
• Alarim, R. A., Alasmre, F. A., Alotaibi, H. A., Alshehri, M. A., & Hussain, S. A., Effects of the Ketogenic Diet on Glycemic Control in Diabetic Patients: Meta-Analysis of Clinical Trials, Cureus, 2020, 12(10), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7641470/