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Keto Calculator: How to Calculate Your Daily Requirements

Sep 1

Have you been starting to think about your nutrition for the ketogenic diet?

Let’s face it, going keto is not always easy. You might be wondering how much of each macronutrient you should eat. Keto Macros created a simple formula and macro calculator that will tell you exactly how many grams of fat, protein, and carbs to eat based on your height, weight, and goals.


What is a Keto Diet?


The ketogenic diet, also known as the “keto diet" is a low-carb, high fat, moderate protein diet. The goal of the keto diet is to force your body into a metabolic state called “ketosis” where you start burning fats for energy instead of carbohydrates like sugar and grains because there's not enough glucose being eaten to sustain a carb-fueled metabolism.


To achieve this goal, one must make sure that net carbohydrate consumption stays below 20-25 grams per day; they may also eat an unlimited amount of healthy proteins and fatty foods with no limit on calories or weight loss goals. Keto Macros created an easy healthy formula and diet macro calculator.


How to Calculate Your Daily Requirements


Determining your daily needs is an important step in losing weight. The first step to getting the most out of your weight loss is calculating a few numbers, such as beginning weight and body fat percentage. This gives a more accurate overview of where you're at right now.

Next, you'll need to input your typical Activity Level and Weight Loss Goal.


The Keto Macros Calculator helps by giving you Total Calories To Eat and a breakdown of your macros Protein Goal, Fat Allowance, and Net Carb Limit to achieve ketosis. You will also see included information about estimated Lean Body Mass and Daily Calories Burned.


The Benefits of the Keto Diet


The Keto Diet is a high fat, moderate protein, and low carb diet. When your body enters ketosis it starts to burn fats instead of carbohydrates for energy. Contrary to popular belief that eating too much fat will make you unhealthy or obese, the keto diet has many benefits including weight loss, improved mental clarity, and reduced inflammation because when your body burns carbs as fuel rather than dietary fat stores - these are rapidly converted into sugar which causes blood glucose spikes followed by insulin production (which regulates glucose) eventually leading to overeating/deprivation cycles causing a hormone imbalance in both men & women with symptoms like fatigue & irritability.


The Ketogenic Diet is also used successfully in the treatment of several neurological disorders including Diabetes, Epilepsy, Alzheimer’s disease, Parkinson’s Disease, and Depression.

A keto diet has been shown to help with weight loss by improving metabolic efficiency through fat oxidation which promotes a more favorable body composition where 80% of your calories come from healthy fats (think avocado, coconut oil), 15-20% of your calories come from protein sources like meat & fish and up to 20% comes from carbs coming primarily as green vegetables rather than grains or sugar.


The benefits range in terms of improved insulin sensitivity, reduced inflammation levels, and increased energy expenditure since you're burning off those stored carbohydrates for fuel instead!


Tips to Achieve Successful Ketosis


To get the most out of your keto macronutrients, taking into account both quantity and quality are important. 

  • Consume a healthy amount of saturated fats and monounsaturated fats.
  • Make sure you get enough fiber from fruits, vegetables, nuts, or seeds.
  • Add in as much protein as you need to feel satisfied.
  • Take advantage of keto friendly low carb vegetables and fruits like spinach, avocado, cucumbers, and kale which are high in potassium and vitamins A & C!
  • Keto electrolytes are essential for a low-carb diet. It's important to add salt to your food for sodium. Consciously eat potassium-rich foods. It is recommended to take a magnesium supplement.
  • Most people find their sweet spot by figuring out how many calories they can eat while staying under 20-25g net carbohydrate intake each day


Calculating Macros in Low Carb Avocados



Why You Should Try This Diet Now! 


Ketones help regulate healthy blood sugar levels for better brain function, weight loss, and increased mental clarity. Your risk factors for heart disease may even be reduced!

In a ketogenic diet, your body is now burning fat as its primary fuel source which will result in quick pounds lost while retaining lean muscle mass - no deprivation whatsoever! All you have to do calculate then follow your keto diet macros.

There is no denying that this diet has become very popular because it works... and there are so many incredible recipes to try!


What are the Side Effects of the Ketogenic Diet and How to Minimize Them


Many new followers will experience what has been dubbed the “keto flu” which means they may feel tired, have some headaches, nausea, and stomach aches. These side effects are only temporary!


Common mistakes that cause these symptoms include low electrolytes (sodium, potassium, magnesium), a new way of eating will have effects on your body as the metabolic fuel changes (there is no longer any sugar for fuel being consumed and it will take time to adjust to fat fuel), not drinking enough water (dehydration), and overdoing exercise when starting out (the body's energy output will be effective as the metabolic fuel changes).

Through this time, it is most important to continue to follow your calculated keto macros to minimize the side effects of the keto diet. This way we can maintain healthy intake levels while still fulfilling our nutritional needs. Try eating smaller meals more often to keep your macros intake up and so you don't get hungry quickly - keto friendly snacks include nuts, avocado slices with salt & pepper on top!


Drink plenty of water. For accountability, keep a habit track of it or make goal marks on the container.


Keto electrolytes are essential for a low-carb diet to maintain high energy levels and prevent mood swings. Increase your salt intake while on this kind of eating plan. Consciously eat nutrients rich products such as avocado, spinach, and mushrooms to combat muscle cramps caused by excessive fluid loss during ketosis because these vegetables have an abundance of minerals like potassium plus Vitamin A & Vitamin C. It is also recommended to take 400-500mg/day magnesium supplement while on the keto journey. All important nutrients for maintaining proper mental health while going through any type of dietary changes and should be practices the entire time you follow a keto lifestyle.