The keto diet is a low-carbohydrate, high-fat diet that has grown in popularity in recent years. It is based on the idea that limiting carbohydrates, particularly sweets and starches, can help you lose weight and improve your health. So, how many calories should you take on the keto diet? And, more precisely, how many grammes of carbohydrates do you consume every day? The keto diet consists of eating moderate quantities of healthy fats and proteins with low carbohydrates. As a result, it’s critical to understand how many calories you consume each day in order to avoid going over your carb limit. Use a simple online calculator like this one to calculate your calorie consumption on the keto diet. Simply enter your weight and height to get an estimate of how many calories you should consume every day.
How to calculate your calorie intake on a ketogenic diet
To calculate your daily calorie intake on a ketogenic diet, you’ll need to know:
- Your weight in kilogrammes
- Your activity level
- The number of calories in a gramme
- In addition, the basal metabolic rate (BMR)
According to The BMR is determined by age, gender, muscle mass, and body composition. Women are thought to have a slightly greater BMR than males, which is about 2300 kcal/day. So, if you weigh 60 kg and are fairly active (30 minutes at the gym every day), you should aim for 1400 kcal per day. Adjust your calorie intake appropriately if you wish to lose weight or maintain your present weight.
There are also various keto calculators available to assist in this procedure. Once you’ve determined your daily calorie intake, it’s important to determine what kind of food will fit within that number. To properly follow a ketogenic diet, you must be rigorous with your carbohydrate intake. Use The Keto Diet Academy’s Carbohydrates Under Restriction calculator to see how many carbohydrates you can consume per day on a ketogenic diet. These limitations may vary based on your exercise level and genetic carbohydrate preference.
What to Eat and Avoid on a Keto Diet
When starting a ketogenic diet, it is critical to understand how many calories you should consume. There are various online calculators that may assist you in determining your daily calorie requirements. In general, most individuals on a keto diet should take 1,500–2,000 calories per day. The number of calories you eat will vary based on your degree of exercise and general health. Processed foods, dairy products, and grains are some examples of high-calorie foods. It’s vital to remember that the quantity of calories you eat on keto isn’t what determines whether you gain or lose weight; it’s the fat-to-carb ratio that does. You should also avoid eating too many harmful fats and sweets, which may contribute to weight gain and other health issues in the long run.
How to adjust your calorie intake if you’re starting a keto diet
When you start a keto diet, you must modify your calorie intake to account for the variation in energy production. Use a keto diet calculator like the one below to determine your calorie requirements.
Once you’ve determined your target weight, add or remove calories from your daily total as required to maintain it. You may also use a keto tracker, such as the ones listed below, to keep track of your weight and ketone levels.
Remember to alter your calories if you notice any unfavourable side effects from being on a keto diet (such as muscle loss). Remember that the more active you are, the more calories you will need, so put that into your calculations as well.
How to track your progress on a keto diet
On a keto diet, you’ll want to track your progress so you can stay on track and make sure you’re eating enough calories. To track your calorie intake, use a keto diet calculator like the ones below.
To figure out your macros, use the following equation:
MACRONUTRIENTS = Total Calories, Protein, and Fat
How to make adjustments to your keto diet if you’re struggling
If you’re having trouble sticking to the keto diet, there are a few things you may try. First, determine how many calories you consume each day. To find out, use a keto diet calculator or monitoring software like MyFitnessPal to check what you’re consuming and how many calories it contains. If you’re consuming more than your daily calorie allowance, try some little changes to your diet to reduce carbohydrates and boost protein. If you routinely consume too many calories, it may be wise to try a different sort of keto diet with greater calorie flexibility.
Tips for sticking to a keto diet
There are a few tips for sticking to a keto diet that can help make your transition to this eating style smoother:
- Plan ahead. Make sure you have enough food stocked in your kitchen so you don’t have to resort to unhealthy or sugary snacks. Having an ample supply of high-quality, low-calorie foods will make it easier to stick to the keto diet plan.
- Track your progress. Keeping track of your weight, body composition, and nutritional intake can help you stay on track and avoid overindulging in unhealthy foods. With consistent tracking, you will be able to see the positive changes your keto diet is making in your body!
- Avoid extreme diets. While it’s important to maintain strict adherence to a ketogenic diet as much as possible, there are also some general guidelines that should be followed while on this type of eating plan. For example, abiding by portion size guidelines and avoiding excessive fasting or exercise can help keep things moderate and safe for everyone involved.