A healthy weight is very important to ensure the quality of health, so the body has to consume enough macronutrients. Whether you want to gain or lose weight or consume the right amount of nutrients, a keto diet can help you achieve many of your healthy goals. We have designed a simple and fast keto calculator that estimates an accurate intake of macronutrients and calories through a keto diet. If you have struggled in the past with a keto diet, a keto diet calculator can help you optimize your keto diet and is best suited for everyone.
Keto Diet Calculator
Every person has different weight goals based on height and activity level. While a ketogenic diet helps you achieve your weight goals easily, you need to input some data into the calculator so it produces results based on your individual traits. Our keto calculator is based on the Mifflin-St. Joer Formula, and to produce results, you must follow simple steps.
- Enter your age.
- Enter your weight.
- Enter your height.
- Select gender.
- Choose activity level among sedentary, bicycling, gym workout, running, and walking.
- Set the calorie goal.
Based on your input, the keto calculator will provide you a breakdown of macronutrients, i.e., how much fats, proteins, and carbs you should consume to meet your goals. We have designed our free keto diet calculator by considering several research findings that accurately break down macronutrients. The keto diet calculator thoroughly monitors your keto diet based on the number of calories you consume daily or the grams of proteins or fats you intake based on the input data. Keeping track of macronutrients helps keep you in ketosis and makes you much more aware of what you take and how it affects your organ system.
Understanding the Macronutrients to Consume from a Keto Diet
After inputting the results, the next thing after the results are extracted is to understand them. Staying within the limit specified by the calculator is important to keep you in ketosis. Since carbohydrates are important to provide your body with the right amount of glucose, it is important to keep the intake of carbs high. Ensuring less than 50 grams of carbs daily is important for a healthy body. A ketogenic diet ensures that your carbs intake does not exceed a healthy limit.
The human body also needs sufficient protein to build muscles; any deficiency may lead to muscle loss. A ketogenic diet ensures that your body intakes a balanced amount of protein that is not too high to disturb the ketosis and not too low to lose the muscle. The keto calculator provides the protein intake based on your height, weight, and activity level, and it is better to keep your protein consumption from the suggested grams. Since your body is getting enough protein and carbs from a ketogenic diet, it does not keep you away from fats as well and ensures that your body gets enough fat for proper functioning.
What is a Keto Diet
A ketogenic diet or keto diet comprises high fat and low carbohydrate consumption and allows your body to burn fats to gain energy. Since the body fat is burned during the process of ketosis, a significant amount of weight is lost. When the body consumes lower carbs, it gets into a metabolic state known as ketosis. Not only for weight loss, but a keto diet is also beneficial against various diseases such as diabetes, epilepsy, Alzheimer’s disease, and various cancers.
During ketosis, your body burns more fat, and the fats are converted into ketones, which transfer energy to the brain. With increased ketones, the insulin and blood sugar levels are controlled, which is beneficial for the body in multiple ways.
Health Benefits of a Keto Diet
Following a keto diet, we already know how fast the weight is lost. However, it’s not just the weight reduction associated with the ketogenic diet; there are some other exceptional health benefits that you may leverage after following a keto diet.
- A keto diet helps improve heart health by increasing good HDL cholesterol, blood sugar, and blood pressure levels.
- A keto diet is also considered effective in slowing down the growth of tumors, so this diet may be consumed to treat certain cancers.
- A keto diet is also beneficial for epileptic patients who often experience seizures.
- A significant reduction in the symptoms of PCOS can also be achieved by consistently following a keto diet.
- A keto diet comprises healthy macros, which are extremely important to recover the brain from any injuries or trauma.
- Since a keto diet increases insulin sensitivity, it helps with quick weight loss.
A keto weight loss calculator helps in keeping track of the macros consumed through a ketogenic diet only by entering some data. Everybody has a different physique and health objective. Sadly, no one strategy works for everyone. Our keto diet calculator precisely calculates the appropriate macros to support you in achieving your health objectives. Your age, height, weight, and sex are needed in this calculation to determine the ideal calorie intake for your specific body type so your body produces the required energy for proper functioning.
Frequently Asked Questions (FAQs)
How much is 50g of carbs?
A half cup of oats equals 50g of carbs. 2 to 3 slices of whole wheat bread contain almost 50g of carbohydrates. Three medium apples or two bananas contain 50g of carbohydrates in fruits. You may choose the desired food to intake the required 50g of carbohydrates.
Are 70 grams of carbs considered low-carb levels?
A diet containing less than 100 grams of carbs is considered low carb. Our standard diet usually does not contain a lower amount of carbohydrates, which is why those who are looking to reduce their carbs intake are suggested to opt for a ketogenic diet that reduces the total carbs intake.
Is 70 carbs keto?
A diet that contains 70 grams of carbs is usually not considered keto, as the ketogenic diet comprises dietary options that contain less than 50 grams of carbohydrates per day.
What breaks ketosis?
If you start consuming a diet that contains a large amount of carbohydrates or beverages with high calories, it breaks the ketosis fast. These dietary resources also increase the blood sugar levels and result in weight gain.
How do you measure ketone levels at home?
A blood glucose meter can be used to measure ketone levels at home. You only need to prick the finger and collect a blood drop on a strip. The ketone test strip is put inside the glucose meter, showing the results.
Why is there no weight loss on keto?
The majority of people do not lose weight even on a keto diet, and this is because they consume too many calories, which results in weight gain. Anyone who switches to the keto diet should also reduce the calorie intake for weight loss.
What are the effects of the keto diet?
If the keto diet does not suit a person, it may lead to constipation, low blood pressure, deficiency of certain nutrients, and risk of developing cardiovascular diseases. Anyone with certain health conditions related to the liver or pancreas should not go on a keto diet or talk to a healthcare provider about the diet.
What are keto-friendly vegetables?
Cauliflower, broccoli, tomatoes, spinach, bell peppers, mushrooms, and asparagus are some of the keto-friendly vegetables.
Can I have popcorn or ice cream on keto?
Yes, you can enjoy a serving of popcorn on a keto diet and have a regular serving of ice cream. Restricting yourself to excessive intake of your favorite snacks can help prevent weight gain and get maximum keto benefits.
How accurate is the keto diet calculator?
A keto diet calculator is designed to provide you with a precise breakdown of consumed macronutrients based on the input data. This calculator’s results are more personalized since it requires you to input individual height and weight. The advanced technology and formulation used to design the calculator provide the exact amount of macronutrients achieved from a keto diet, which are used for your daily activities.
How does keto ensure enough consumption of macronutrients?
Macros or macronutrients are essential for the development of the body. A diet ensures that your body has the right amount of macros, such as low carbs, moderate protein, and high fats.
What are macronutrients?
Macronutrients or macros comprise protein, fat, and carbohydrates, which are essential for the growth of the human body. Macro intake is essential to boost cell repair and maintenance so the body can fulfill its basic energy requirements.
How much weight can I lose with a keto diet?
The weight loss with the keto diet depends upon various factors such as your activity level, calorie intake, and the food choices you make to lose weight. An individual who follows a keto diet and a high activity level is likelier to lose considerable weight in a shorter time.
What is the macronutrient percentage followed in a ketogenic diet?
A ketogenic diet comprises 70 to 80% of fats, 20 to 25% of proteins, and 5 to 10% of carbs.
If a person consumes 2,000 calories per day for weight loss, what will be the macronutrient breakdown?
For 2,000 calories, the suggested macronutrient intake is 25 grams of carbs, 150 to 180 grams of fats, and 100 to 150 grams of protein.
What is ketosis?
Ketosis is a metabolic state in which the body burns fat to produce energy instead of carbohydrates. A ketogenic diet helps to make your body enter into ketosis by lowering the carbs consumption and increasing the fat intake.
What are the recommended foods for enough protein intake?
The protein sources that ensure enough protein intake include whole eggs, shellfish, nut butter, poultry, pork, bacon & sausage, fatty fish, organ meat, and low-carb protein powder.
How do I find out if I am in ketosis?
Some indicators of ketosis include improved mood, decreased stress, lesser cravings for carbs, feeling of fullness, high energy level, and improved ability to concentrate. You may also take a ketone test, but if the test is not accessible, these indications will let you know if your body is in ketosis.
Who can benefit from a ketogenic diet the most?
Although a keto diet is beneficial for everyone, those who are obese, have diabetes or any metabolic disorder can get maximum benefits from their ketogenic diet. A keto diet might not suit those who are active athletes or want to gain more muscles.
A fervent champion for holistic well-being, graces this community with her expertise in health and fitness. With a solid educational foundation in physical fitness and a commitment to empowering others, Sara distills her extensive knowledge and experience into actionable insights. Her writing, firmly grounded in evidence-based practices, aims to demystify health complexities and inspire readers to cultivate sustainable habits for a balanced life. As a certified fitness trainer, Sara offers a well-rounded perspective on wellness. Join Sara on this transformative journey towards a happier, healthier, and more vibrant you.