Keto Diet Calculator

What is a Keto Diet?

A Keto (Ketogenic) Diet is a high-fat, moderate-protein, and low-carbohydrate diet aimed at inducing ketosis. Ketosis is a metabolic state where your body burns fat for energy instead of carbohydrates, leading to improved energy levels, better focus, and weight loss.

How Does the Keto Diet Work?

By significantly reducing carbohydrate intake, your body is forced to use stored fats and dietary fats as its primary energy source. This shift in metabolism helps promote fat loss and regulates blood sugar levels.

Macronutrient Composition of a Keto Diet

How is Keto Diet Intake Calculated?

A Keto Diet Calculator evaluates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and macronutrient needs based on your physical attributes and activity level. Here's how:

• Lean Body Mass (LBM): Weight × (1 − Body Fat % as a decimal).
• Protein: ~2g per kg of Lean Body Mass.
• Fats: Remaining calories after subtracting calories from carbs and protein.
• Carbs: Fixed intake (e.g., 25g net carbs).

Example Calculation

Inputs:
  Gender: Male
  Age: 24 years
  Height: 170 cm
  Weight: 65 kg
  Body Fat: 25%
  Activity: Moderate
  Net Carbs: 25g/day

Step 1: Lean Body Mass
  LBM = 65 × (1 − 0.25)
      = 48.75 kg

Step 2: Protein Intake
  Protein = 48.75 × 2
          = 97.5 g/day

Step 3: Calories from Carbs
  Carbs = 25 × 4
        = 100 kcal/day

Step 4: Total Calories from Protein
  Protein = 97.5 × 4
          = 390 kcal/day

Step 5: Calories from Fat
  Fat Calories = TDEE − (Protein + Carbs)
               = 2480 − (390 + 100)
               = 1990 kcal/day
  Fat Intake = 1990 ÷ 9
             = 221 g/day

Benefits of a Keto Diet

• Weight Loss: Promotes fat burning by inducing ketosis.
• Improved Focus: Stable blood sugar levels lead to better mental clarity.
• Increased Energy: Utilizes fat as a consistent energy source.
• Blood Sugar Regulation: Reduces spikes in blood glucose levels.

FAQs

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