Are you excited about all of the benefits that come with a ketogenic diet, but not sure where to begin? Ditch the guessing games and hit your goals with a little help from our proprietary Keto Calculator! We understand the struggle that comes with learning exactly how many macros to eat for your body type, so we created a tool that will spell out your optimal food intake for your fitness and weight loss goals! In order to get the best results out of this keto calculator, there are a few guidelines that may help:
Choose the Right Activity Level
When deciding which activity level is right for you, consider the comparisons below: Sedentary: You very rarely exercise, and aren’t required to move much during the day, such as at a desk job. Lightly Active: You get moderate exercise (1-3 hours a week), and typically walk during the day, such as working in retail or food service. Moderately Active: You are fairly active (3-5 hours a week), and work out 3 or 4 times a week, incorporating cardio and heavy lifting. Very Active: You experience hard exercise 4 to 5 times a week or work in conditions that are physically strenuous, such as construction. Athlete/Bodybuilder: Extreme amounts of exercise – you spend the majority of your day working out, doing cardio, and lifting weights.
Estimate the Correct Body Fat Percentage
There are many different ways to go about measuring your body fat percentage, some of which require more effort, time and money than others. For simplicity’s sake, here a few tools that can help you to find a fairly accurate estimate without taking up too much time:
Body Fat Calculator – You will need to know your body measurements, or have a tape measure handy. Visual Estimate – refer to these images to visually estimate what body fat percentage you are at. Use a Body Fat Caliper – If you want more accurate results, you may consider buying your own body fat caliper and measuring yourself. You can also get an analysis done with a trusted personal trainer or health practitioner.
Understand Your Results
Once you’ve entered all of the correct information, it is important to understand how to best use the data to achieve your goals! The first section you will see is a Maintenance chart, which details exactly what you can consume to maintain your current weight. Some helpful stats include your basal metabolic rate (BMR), which is the rate that your body uses energy while at rest to keep vital functions going, such as breathing and keeping warm. Also, the calories that you can consume and the amount of fat you should be eating to maintain your weight. The chart to the right is a great visualization tool that demonstrates your carbs vs protein vs fat ratios. For deeper analysis, check out each section in the red, yellow and orange boxes, which break down exactly how many grams of each you should be eating. If you are looking to lose weight, gain weight, or customize your keto goals, continue scrolling down the page to the Goal section! Here you can personalize your tables to reflect the results you would like to see from your keto diet. The layout is the same as the maintenance section, but the percentages and grams allowed will vary depending on your choices. Use this as your springboard for how you set up your plate day by day. See the resources below for more ideas on how to continue dominating your keto journey: How to Start a Keto Diet Eating Out on a Keto Diet Vegetables to Avoid on a Keto Diet