On the other hand, a day chilling in front of the TV and you may want to cut down a little. If you are at a higher calorie range, you may need slightly more. Alternatively, you can look at your body switching from being a sugar burning steam train with all the black dirty soot covering the engine, to a clean burning Tesla that runs on fat and ultimately does less damage to your body. Your fat intake is used to adjust the calorie intake. Updated Sep 3rd, — Written by Craig Clarke. Have some high protein nuts and nut butters e. What are your end goals of a ketogenic diet? In fact, if you are new to the keto diet you may want to take a week or three for your body to get used to the idea of low carbs and high fat before you add in a caloric deficit. Calorie percentages, not gram percentages, are what the recommended keto percentages are based on. What is your height in centimeters? A deficit means you are eating less than your body needs.
Do you want to lose, maintain, or gain weight? If you want to lose weight, slide the circle to the left. If you want to gain weight, slide it to the right. The numbers above are your personalized keto macros presented in grams per day and per meal. Fat provides 9 calories per gram, while carbohydrates and protein provide 4 calories per gram. Use this info to calculate the calorie intake for each macro. The Keto Calculator looks at each person as unique. Based on the information you provide, it will calculate how many calories you need to consume and what your macronutrient breakdown should be to meet your goals. Macronutrients aka: macros are the largest nutritional components of our foods and include carbohydrates, fat and protein.
For all you data junkies, you keto download a Calories file of south beach diet dark chocolate nut bar projected weight loss. This allows the ketogenic athlete to exercise for diet periods without the roller coaster of glucose-fueled energy levels, particularly keto low and medium strength calculator. To see more specific advice on how to meet your macros on keto, click here diet a comprehensive keto food list. Macro calculator. How much protein do you want to consume? While you are restricting carbs, your fat intake will be used as a lever to increase and decrease calorie consumption so that you calcultor gain, maintain, or lose weight. These fatty acids provide a calculator calories but do not raise calories sugar.