Keto Diet Calculator – Calculate Your Keto Diet Here

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What is the ketogenic diet?

The ketogenic diet is a high-fat, low-carb diet that puts your body into a metabolic state called ketosis. When you’re in ketosis, your body runs on fat (which is converted into ketones) instead of carbohydrates (which are converted into glucose). Keto allows you to utilize stored body fat for energy, making weight loss easier, giving you more energy between meals, and lowering cravings.

(The keto diet reduces blood sugar and insulin levels, breaks down fat for energy. It is best for losing weight, improves heart health, protect brain function, Increases Levels of ‘Good’ HDL Cholesterol, Lowers Blood Pressure, Effective Against Metabolic Syndrome, etc. Get Keto Diet Plan here now)

Foods to avoid on keto:

• • Grains (bread, pasta, cereal, crackers, biscuits, pancakes, rice, oatmeal)
• • Starchy vegetables (potatoes, sweet potatoes, corn)
• • Fruit (with some exceptions for berries)
• • Breaded or deep-fried foods (fried chicken, chips, fries)
• • Sugar (honey, brown sugar, juice, soda, candy, syrup)
• • Alcohol

Foods to consume on keto:

• • Non-starchy vegetables (broccoli, cauliflower, kale, lettuce)
• • Healthy fats (olive oil, coconut oil, avocado, nuts)
• • Full-fat meats (fatty fish, bacon, eggs, beef)
• • Full-fat dairy products (cheese, cream, unsweetened yogurt, kefir)
• • Certain berries in small amounts (blackberries, raspberries, strawberries)

Get a complete list of keto-approved foods here.

What are macros?

Macros—or macronutrients—are the three primary types of nutrients: fat, protein, and carbohydrates. Oil, avocados, and butter are high-fat foods. Starchy and sweet foods like bread, pasta, cereal, candy, and potatoes are high in carbohydrates. Foods like chicken, beef, and eggs are rich in protein.

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What are the differences between keto and Healthy Keto?

Both keto and Healthy Keto involve being in a state of ketosis. However, Healthy Keto places importance on consuming healthy, nutritious foods. You can get into ketosis while eating unhealthy, greasy, and heavily-processed foods, like fast-food and microwavable dinners. However, these foods contain little to no micronutrients (vitamins and minerals) and may compromise your health with toxins and carcinogens. This can potentially lead to nutrient deficiencies, fatigue, and many other health issues.

The Healthy Keto diet focuses on consuming plenty of healthy foods—like organic vegetables—that are essential to replenish vital nutrients and support a healthy body.

(The keto diet reduces blood sugar and insulin levels, breaks down fat for energy. It is best for losing weight, improves heart health, protect brain function, Increases Levels of ‘Good’ HDL Cholesterol, Lowers Blood Pressure, Effective Against Metabolic Syndrome, etc. Get Keto Diet Plan here now)

Healthy Keto avoids:

• • Heavily processed foods
• • Genetically modified (GMO) foods
• • Gluten products
• • Unhealthy trans fats
• • Synthetic vitamins
• • Pesticides, herbicides, and antibiotics

Healthy Keto includes more:

• • Nutrient-rich vegetables
• • Organic, GMO-free foods
• • Wild-caught, grass-fed, pasture-raised meat, fish, fowl, and eggs
• • Full-fat organic dairy
• • Nature-made vitamins and minerals

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What is the recommended macros ratio while on Healthy Keto?

The Healthy Keto diet is made up of 70% fat, 20% protein, 5% non-starchy vegetable carbs, and 5% other carbs. This allows for more non-starchy vegetable carbs than the standard keto diet to help support healthy vitamin and mineral levels.

Do I really need carbohydrates?

Carbohydrates convert to sugar in the body, and when your net carb intake is high, you are prone to weight gain and insulin resistance. You don’t need high-carbohydrate foods to maintain a healthy diet. In fact, consuming high-carb foods can make it virtually impossible for the average person to stay at a healthy weight.

You do need the vitamins and minerals, which are abundant in vegetables. Non-starchy vegetables do contain some carbohydrates—but not enough carbs to kick your body out of ketosis. This is why we recommend 7 to 10 cups of non-starchy vegetables each day.

In summary, most carbs are unnecessary and only result in weight gain. However, non-starchy vegetables—which do contain small amounts of carbs—are crucial to a healthy diet.

How do I use this free keto calculator to get my macros?

Using our free keto calculator is easy. Start by selecting imperial or metric units and your gender. Next, fill in your age, height, weight, and activity level. Then, enter in your preferred amount of net carbs and protein. Finally, fill in your target weight to see your results.

Your results will show how many calories from fat, carbs, and protein you should have each day to achieve your target weight.

Why do you need my age, gender, weight, and height?

Everyone has a unique health goal and physique. Unfortunately, there’s no one-size-fits-all plan. Our calculator uses the Mifflin-St. Jeor equation to accurately determine the ideal macros to help you reach your health goals. This equation requires your age, gender, weight, and height to calculate the correct calorie intake for your particular physique.

Why do you need to know my activity level?

The more active you are, the more calories your body burns. Knowing this helps our keto calculator determine how many calories you need to consume each day to maintain or lose weight.

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Why do you need my body fat percentage?

Your body fat percentage helps us calculate how much protein you should have in your diet to lose weight without lowering your muscle mass. Too much or too little protein can slow your progress or cause undesirable results.

You can accurately determine your body fat percentage with a DEXA scan, which is often available at your local gym or physician’s office. Other options include calipers, visual estimations, or online calculators—though these options may be less accurate.

How can I tell if I’m in ketosis?

There are several tests you can take to see if you’re in ketosis. Taking a blood ketone test is the most accurate. Urine and breath ketone tests can help you determine if you’re in ketosis if you’re new to the keto diet. However, they are less effective when you become keto-adapted. As your body utilizes ketones more efficiently, they won’t show up in urine or breath ketone tests.

If you don’t have access to ketone tests, look for the following indications of ketosis:

• • Low hunger between meals
• • Fewer cravings for high-carb foods
• • Improved cognitive function and focus
• • Higher energy levels between meals
• • Improved mood and stress levels

How can I get started on the Healthy Keto diet?

The easiest way to get started on Healthy Keto is to Get Keto Diet Plan here now