What Is A Keto Calculator?
- 25 Jul, 2020
Cheers on taking up the Keto diet. This diet is one of the most trending low carb and high fat diets across the world. Men and women of all ages follow this unique diet to get rid of obesity, to burn body fat, improve metabolism etc.
It also cures and prevents many diseases such as epilepsy, type 2 diabetes, autism, Parkinson's etc. The Keto diet has a lot of health benefits, it is known to reduce the risk factors related to the old age side effects and make the body more immune to diseases.
Now that you have finally decided to take up the Keto diet, do you know all the do's and don'ts of the diet ? Deciding to follow a diet is the first step, the next step is to understand how to follow the diet. Here we are to explain to you the process.
Keto is a very restrictive diet, if you happen to consume more than the prescribed amount of carbs in a day, it might cause a hindrance in the process of Ketosis which would gradually not result in success.Here is the Keto Calculator to your rescue to help you with the diet.
WHAT IS A KETO CALCULATOR?
A Keto Calculator is a great device which helps the person on a ketogenic diet to find their nutrition needs. It determines how much fat, protein, and carbs they need to consume in order to stay healthy and fit during the tenure of the diet.
A Keto Calculator not only determines the ideal quantity of diet needed but also checks how much diet is already consumed by the dieter. When it comes to the nutritional composition of our diet on Keto, macronutrients are the most important energy producers for the body.
The keto calculator helps us to determine the keto macronutrients to target our body composition and energy needs according to our different body structures and metabolisms.
STEP BY STEP: HOW TO USE THE KETO CALCULATOR
1. Select preferred measurement system.
2. Enter AGE.
3. Enter HEIGHT and WEIGHT.
4. Enter BODY FAT PERCENTAGE.
5. Enter WAIST, HIP, and NECK CIRCUMFERENCE
6. Select ACTIVITY LEVELS.
- NOT ACTIVE
- LIGHTLY ACTIVE
- MODERATELY ACTIVE
- VERY ACTIVE
- INACTIVE: Sedentary
- AEROBIC: Walking/Jogging, Running, Swimming.
- ANAEROBIC: Weight Training, Sprints, HIIT
8. Select WEIGHT GOALS
WEIGHT LOSS- CALORIE DEFICIT (Adjust according to your body goals, default is set at 20%)
WEIGHT MAINTENANCE- Check box for Targeted Keto Diet (TKD) to include Pre-Workout Carbs if desired. Defaults to 5 grams (Adjust according to body goals).
9. VIEW RESULTS
The Keto Calculators are gender specific due to the different body needs of males and females however any Keto Calculator can be tailored according to use.
THINGS TO KNOW BEFORE USING THE KETO CALCULATOR
One might be wondering why does the Keto Calculator ask for so many details of the dieters. Here is the answer:
Many Keto Calculators are gender specific and have different formulas for different genders and age groups of people according to their weight and height. By asking for the gender, age, height and weight of the dieter, the Keto Calculator ensures that the results shown are accurate.
Most keto calculators use the body fat percentage to calculate the dieter's lean body mass. From this number, the calculator is able to determine the specific amount of protein the body needs to burn extra body fat without losing excess muscle.The basic use is to determine the protein intake so that the diet can go smoothly because inadequate amounts of protein can lead to adverse effects.
The Body Metabolic Rate is the number of calories the dieter burns while his/her body is at rest and from eating and digesting food. The Keto Calculator asks for the activity level of the person to determine the BMR or Body Metabolic Rate.
This gives an idea of the amount of calories the body will burn in a day and the amount of calories the body needs to reach its goal for the day.If the dieter uses a third party software such as a heart rate monitor to determine the Body Metabolic Rate or calories, it can give more accurate details.
HOW MUCH CARBS AND PROTEIN CONTENT TO BE IDEALLY CONSUMED?
The Ketogenic Diet is all about avoiding carb intake so that the body eventually runs short on a carb diet which it used to produce energy from. Consumption of too much carb content in the Keto diet will lead to hindrance in the process of Ketosis which is the production of ketones by breaking down fatty acids and amino acids by the fats and protein intake of the body so that the body can start producing energy from Ketones instead of carbohydrates.
On an ideal Ketogenic diet, it is suggested to include only 5% gram of net carbs content to the diet which is basically less than 50 grams of carbs and ideally not more than 20 grams of carbs a day.
Studies show that even though protein intake on a Keto diet needs to be adequate, a little too much or a little less of the protein intake can lead to severe health problems like deficiency of proteins, loss of body muscles, affect their cholesterol levels etc.
If the dieter is on a sedentary activity level, experts recommend consuming between 0.6g and 0.8g protein per pound of lean body mass.If the dieter is active in terms of physical activity, experts recommend him to have between 0.8g and 1.0g protein per pound of lean body mass. You can even go for protein powder.
If the dieter wants to gain body muscle mass, experts recommend him to have between 1.0g and 1.2g protein per pound of lean body mass. Following the specific protein intake will help to achieve better results in the long term. It will help to gain weight and in losing weight and fat burn according to the body needs.
THE BOTTOM LINE
The people who are used to a Ketogenic diet know how they can maintain the process of ketosis in their body by simply cutting off on the things which are high in carbs and are not Keto friendly in their meal plans, by adding the mandatory olive oil, nuts and seeds etc.This way they themselves consume less calories and eventually reach the perfect satiety point of the amount of calories their body needs.
However to be sure about the body's needs according to the body structure, it is highly recommended to use a good Keto Calculator which will give best results so that the dieter can resume his/her Keto diet since it will keep you tension free about the macro, carbs, proteins and overall calorie content you need. Here you go with your best buddy which will take care of your overall health- The Keto Calculator.