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How Many Calories to Eat on a Keto Diet

The keto diet eschews carbs for fat and high-protein fish and meat and doesn’t require counting calories.

Image Credit: belchonock/iStock/GettyImages

Keto has taken the diet and weight-loss world by storm: It seems like everyone knows someone who’s on the ketogenic diet or has at least experimented with some keto-friendly recipes. One reason the diet is so popular is that, according to keto lore, counting calories isn’t necessary.

Instead, people on ketogenic diets are told to keep track of their carbohydrate intake, and limit net carbs (a measure of total carbs minus fiber and sugar alcohols) to 5 to 10 percent of their daily calorie intake. In general, that translates to 20 to 50 grams of net carbs per day.

But do calories really not matter on a ketogenic diet? Not completely, says Amy Goss, PhD, a registered dietitian and assistant professor of nutrition sciences at the University of Alabama at Birmingham. If you’re trying to lose weight, you’ll still need to make sure you’re burning more energy than you’re consuming every day.

So how much energy is that, exactly? It varies from person to person, based on physical activity level, age, height, weight and metabolism. And metabolism can be affected by many things, including a person’s diet.

Read more: How Many Calories Does the Body Naturally Burn Per Day?

Some research suggests that going keto can boost your rate of calorie burning, but there’s not a scientific consensus. “It’s still up in the air whether or not your metabolic rate is higher on a ketogenic diet versus any other type of diet,” Goss says. “Some studies have found that people burn around 250 more calories a day while in ketosis, while others say there’s not much of a difference.”

Since the jury is still out, Goss doesn’t recommend counting on a hyper-revved metabolism to burn off excess calories you wouldn’t have eaten otherwise. Instead, she recommends aiming for a daily calorie count in a normal, healthy range.

According to U.S. Dietary Guidelines, moderately active men should consume between 2,200 and 2,800 calories a day in order to maintain calorie balance (in other words, not gain or lose weight), while moderately active women should consume between 1,800 and 2,200. Sedentary men and women should aim for fewer calories, while very active people can allow themselves more.

If you want to lose weight, you’ll have to consume less than you’re already eating. For healthy, sustainable weight loss, experts generally recommend cutting out 500 calories a day from your current diet to lose about a pound a week.

Do You Have to Count Calories?

Ketogenic diets generally don’t give rules for calories, although they might give suggestions. For example, the Atkins 20 Diet — one of the most well-known ketogenic diets — recommends that women aim for 1,500 to 1,800 calories a day, while men aim for 1,800 to 2,200. It also advises dieters to limit empty calories and to stick to a list of approved foods for each phase of the diet.

Read more: Should You Count Carbs or Calories to Lose Weight?

One good thing about a ketogenic diet, says Franziska Spritzler, RD, author of The Low-Carb Dietitian’s Guide to Health and Beauty, is that most people will naturally stay within this calorie range while on the plan. While it’s easy to fill up on empty carbs like crackers and cookies, she says, those foods are off limits on a keto diet. It’s more difficult to eat large portions of keto-approved foods that are higher in fat, protein and fiber.

“You’re going to be eating veggies, which are high in fiber and can fill you up on very few calories,” she says. “And you’re also going to be eating things like nuts and meat and cheese and oil — which, yes, are high in calories, but they’re also very satiating, so you really only have to eat small portions to get your fill.”

Read more: 7 Things Nutritionists Want You to Know About the Keto Diet

That being said, if you find you do have a tendency to overeat or get carried away with calorie-dense foods like cheese — or you’re following a ketogenic diet and you’re not losing weight — it may be smart to start paying closer attention to your daily calorie consumption, Goss says. It’s also important to remember that keto is not a license to eat unlimited quantities of low-carb foods or to forget about calories entirely.

Best Free Keto Diet Calculator (TDEE) – HighKey


01 Choose a unit of measure and input your data under “Calculate Your TDEE”. 02 Define your goal: do you want to lose, maintain, or gain weight? 03 Check your results and try to plan your diet around the provided personalized macros.

Do you want to lose, maintain, or gain weight? Depending on your goals, you’ll need to adjust the slider below. The circle on the slider is currently set at 0 so if you don’t change it, we’ll tell you the correct percentage of each macronutrient to consume in order to maintain your body weight. If you want to lose weight, slide the circle to the left. If you want to gain weight, slide it to the right. The higher the percentage (positive or negative) the sooner you’ll see results, but the most important thing is choosing an option that isn’t too difficult and that you feel like you can realistically maintain.

TIP: We recommend no more than a 30% caloric deficit for weight loss and 15% caloric surplus for weight gain.



This is a balanced calorie intake.







The numbers above are your personalized keto macros presented in grams per day and per meal. There’s also a formula to help you calculate your daily calories. Fat provides 9 calories per gram, while carbohydrates and protein provide 4 calories per gram. Use this info to calculate the calorie intake for each macro.

FOR EXAMPLE: If your recommended daily carb intake is 30 grams, multiply that by 4 (calories per gram) and you get a daily limit of 120 calories for carbs (30 X 4 = 120).



The Keto Weight Loss Calculator looks at each person as unique. Based on the information you provide, it will calculate how many calories you need to consume and what your macronutrient breakdown should be to meet your goals.

Macronutrients (aka: macros) are the largest nutritional components of our foods and include carbohydrates, fat and protein. The proportion of macros in your daily diet can make – or break – a diet plan for many people.

The standard macronutrient recommendation for a typical American diet is approximately 50-55% carbohydrates, 15-20% protein and around 30% fat. This typical diet prompts the body to burn carbohydrates for energy. However, for the keto diet, the standard macro intake is 5-10% carbohydrates, 15-30% protein and 60-75% fat, By minimizing your carbohydrate intake, the keto diet basically flips a switch on your metabolism, instead prompting your body to burn fat for energy (called ketosis), which uses calories at a faster rate and spurs on more rapid weight loss.

However, everybody is different and some people find greater success with slight variations of this breakdown. This is why it’s great to consult with a dietitian or keto calculator to make sure your particular macro-nutrient breakdown will fit your lifestyle and help you reach your goals.

In order to provide you with the most accurate recommendation, our keto calculator will ask you to tell us the following information about yourself: AGE

Each of these factors contribute to an algorithm that considers how everyone is biologically different, leads different lifestyles and has different goals. Based on the information you provide,our calculator will tell you what your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) are.

What does Basal Metabolic

Rate (BMR) mean?

Even if you spend the day in bed and don’t move a muscle, your body is using energy and burning calories performing basic functions like breathing and sending blood to your muscles. Your Basal Metabolic Rate (BMR) is simply an estimate of how many calories your body needs, at minimum, to stay up-and-running! For this reason, a lot of people will describe your BMR as a measurement of how fast your metabolism is. Everyone’s BMR is different based on their age, weight, gender and activity level.

While regular exercise can speed up your metabolism, it does naturally slow down with age. Therefore, two women with the same height, weight, body fat percentage and exercise routine will still have different BMR’s based on their age.

Additionally, men usually have higher BMR’s than women since their bodies produce more testosterone and have a lower fat percentage per pound.

What does Total Daily Energy

Expenditure (TDEE) mean?

While your BMR is an estimate how many calories your body needs to function at its most basic level, your Total Daily Energy Expenditure (TDEE) is a more comprehensive estimate of how many calories you burn daily. Simply put, your TDEE is a combination of your BMR plus any additional calories your body burns through daily movement and exercise.

The more active you are, the higher your TDEE will be. If you work a job where you’re on your feet all day and walking a lot, your TDEE will be higher than someone who sits at a desk. If you regularly exercise, you’ll also have a higher TDEE.

Once we know your TDEE, our calculator will have a baseline for how many calories it needs to subtract or add from your daily caloric intake to reach your goals. If you want to lose weight, you’ll need to eat less calories than your body burns (a.k.a. caloric deficit). If you want to gain weight, you’ll need to eat more calories than your TDEE (a.k.a. caloric surplus).


3, 500 calories equals about one pound of fat. That means that in order to gain one pound or lose one pound, you’ll have to create a 3,500-calorie surplus or deficit in your diet and exercise. We calculate that surplus or deficit based on your TDEE and how moderate or aggressive your weight change goals are.

For example, to lose 1 pound per week, you would need to be in a caloric deficit of 3,500 calories for that week. So, the calculator might suggest a 500-calorie per-day deficit to amount to a 3,500 calorie-deficit at the end of a 7-day week. By tracking your food intake and your exercise using a mobile app or fitness tracker, you can make sure you’re on track with your weight loss goals.

Now, if you can burn 250 calories per day with exercise on top of that 500-calorie deficit, this would amount to a total 5,250-calorie deficit for the week. With a 5,250-calorie deficit, you’ll be on track to lose 1.5 pounds per week.

Is your head spinning? Don’t get freaked out by the math. Our calculator can do all of these calculations for you and provide a safe calorie recommendation (generally a minimum of 1,200 calories each day) and macro proportions divided accordingly.



The keto diet is one that changes lives, so if you’re ready to try it for yourself, we’re here to help.

You may know that the keto diet involves cutting out carbs and eating healthy fats but how do you do it? You may have heard that calculating your keto macronutrients (macros for short) is the next step, but what the heck are macros and how do you calculate them?

In this guide, we will walk you through the process of learning what a macro is, and how easy it is to calculate them using a keto macro calculator. Armed with that knowledge, you’ll be well prepared to start your keto journey and join all the other people who have successfully calculated their macros allowing them to meet their goals, stick to their keto plan and see incredible results! Let’s dive in.

Keto Macros Explained

A keto calculator provides you with your individual ratios of keto macros for your keto diet, but what exactly are keto macros?

“Macros” is short for macronutrients, these “big” nutrients provide us with energy. The three macronutrients are fat, protein and carbohydrates and they are the building blocks of all the foods we eat. Micronutrients, mostly vitamins and minerals, are just as important, but are required in much smaller or “micro” amounts.  On a keto diet you will be consuming specific amounts of each macro, and a wide variety of nutrient rich foods will help you to meet your basic requirement for micronutrients as they “come along for the ride” if you eat a healthy diet.  When we talk about “keto macros”  we mean the ketogenic macronutrient ratio of the three energy providers. For the standard keto diet this means:

70-80% of calories from fats (1g of fat = 9 calories)

15-20% of calories from protein (1g of protein = 4 calories)

5-10% of calories from carbs (1g of carbs = 4 calories)

If you eat within the boundaries of your keto macros, your body enters ketosis, the state where fat provides most of the fuel for the body, the main objective of a ketogenic diet. Restricting the intake of carbs is important because carbs are the body’s preferred fuel source and if carb intake is too high ketosis simply won’t happen. Fiber is not broken down by the body, so it doesn’t count towards your carbohydrate percentage. Keto diets take this into consideration and have deemed the carbohydrate level minus the fiber as “net carbs”. You can calculate the net carbs of any food by subtracting the fiber from the total carbs. 

Protein is restricted to moderate levels but recommended amounts vary with activity levels. Although highly debated, some keto experts suggest that if you have too much protein the body converts it to glucose which spikes insulin, lowers ketone levels and takes you out of ketosis. Protein can be broken down to glycogen (stored glucose) through a process called gluconeogenesis, but current evidence suggests the only macronutrient that will interfere with ketosis is the carbohydrate.  

As an illustration, someone needing, say, 2,000 calories a day would need to eat:

166g of fat

100g of protein

25g of net carbs

The number of calories you need depends upon your body and what you are trying to achieve through a keto diet. That’s what a keto macro calculator is for.

How Do I Calculate Macros for Keto?

First of all, you need to determine the number of calories you need to consume in order to achieve your dietary goal: do you want to simply maintain your weight, lose weight or gain weight? To lose weight you need a calorie deficit, gaining weight requires a calorie surplus.

Most people who embark on the keto journey are looking for a calorie deficit calculator, as the point of the diet for most is to burn fat.

What exactly your base caloric intake should be depends on several factors. Age, gender, body size, and lifestyle all have a major influence on your individual calorie recommendation.

As you get older you tend to lose muscle and become less active thus decreasing your calorie requirements, though your need for nutrients remains the same or even increases.

On average, men have more muscle than women and so need more calories to maintain condition because of their higher Basal Metabolic Rate (BMR). Having said that, a highly trained female athlete will have more muscle than a sedentary man of the same age, height and build, so will need to eat more calories to maintain condition.

If you have excess weight it is likely that your BMR will be lower than optimum and burning calories will be more difficult. You can estimate your body fat percentage by using a dressmaker’s tape measure, a skinfold caliper, a body fat scale, take a Dual-Energy X-Ray Absorptiometry (DEXA) scan or use a body fat calculator. Know that almost no test is entirely accurate, though the DEXA scan is one of the most accurate and costs around $200.

Lifestyle has a massive impact on caloric needs. If you go to the gym four times a week, play sports, hike or cycle regularly and have an active job then you will need a more fuel than someone who prefers to come home and chill out with a movie every night of the week.

Once you know your estimated daily calorie requirements, you can begin to work out how much of each of the three macros, fat, protein and carbs, you should consume to achieve your goals. The easiest way to do this is by using a keto macro calculator, like the one at the top of this page.

Alternatively, use a calorie calculator and divide the calories up for the recommended percentages we outlined above and use the calories to calculate how many grams of each you need. For example, 2000 calories a day, at 10% carb intake, will equal 100 calories. At 4 calories per gram for carbs, you’ll have a macro of around 25g a day.

How Do I Meet My Macros with a Ketogenic Diet?

The easiest way to meet your macros is by becoming familiar with which foods are keto-friendly and which foods are best to limit or avoid. Simply put, you want to shoot for low-carb, high-fat foods with protein and avoid those that are high-carb and low-fat.

It’s also a good idea to use a food tracker, such as MyFitnessPal to track your macros, so you don’t consume too many carbs.

Some Keto-Friendly Foods Are:

Seafood, particularly fatty fish like wild salmon, tuna and sardines plus shrimp, crab and octopus.

Meat, poultry and eggs, especially organic and grass-fed – the fats may be easier for the body to absorb.

Low-carb veggies like spinach, kale, mushrooms, broccoli and cauliflower plus avocado and tomato though officially they are fruits.

Low-sugar fruits, for instance, blackberries, raspberries, and blueberries.

Nuts and seeds are packed with protein and healthy fats – almonds, macadamia nuts, chia seed and pumpkin seeds are particularly good.

High-fat dairy like cheese, cream and butter.

 Oils like olive oil, coconut oil, nut oils and MCT oil.

Some Non-Keto Friendly Foods Are:

Starchy root vegetables like potatoes and sweet potatoes, are too high in carbs to be part of a keto diet.

Most fruit also contains too many carbs so avoid apples, pears, bananas, grapes and fruit juices.

Pulses like beans, peas and lentils are loaded with carbs.

Grains such as oatmeal, wheat, and rice.

Anything made with grains, so no bread or pasta.

Milk, though healthful in so many ways, is essentially too high in carbs for someone on a keto diet to drink. You can use heavy cream in your coffee, but if you want a glass switch to unsweetened plant-based milk instead, sugar!

Keto Macros for Athletes Explained

Many athletes are as serious about their diets as they are about their exercise regime. They have to be if they want to perform at their best. More and more athletes are giving the keto diet a try. Research has suggested that most athletes won’t have a problem going keto, though it may not be the optimum diet for those doing endurance sports. Keto has become popular for good reasons and you may find its benefits suit you and your fitness goals.

Athletes who follow a more traditional diet use carbs as their primary energy source, but when your body is in ketosis the emphasis shifts to fats. The longer you have been on a keto diet the better you will be at using fat for energy. Don’t be surprised if your performance dips at first when you change to a keto diet, as you have to give your body time to adapt. This could take up to 12 weeks, so don’t dismiss keto as not for you too quickly. The better your body adapts to the keto diet the more it will use fat for fuel.

So, what are the potential benefits of changing to a low-carb keto diet for athletes?

Fat provides a more stable degree of energy than the more volatile glucose. This allows the ketogenic athlete to exercise for longer periods without the roller coaster of glucose-fueled energy levels, particularly during low and medium strength workouts.

Glycogen is how glucose is stored in the body, mostly in your muscles and liver. For an athlete that has prepared his or her body to burn fat, the glycogen is kept in reserve for when it is really needed – for high-intensity exercise.

Studies have suggested that a well thought out keto diet can encourage recovery from exercise which may be attributed to anti-inflammatory properties.

Ketogenic diets are known for stabilizing appetite, reducing the need to snack between meals, and helping reduce intake of ultra-processed junk food. Ideally if you choose a wide variety of healthy clean keto-friendly foods you can have an optimal diet which is needed for optimum performance.

Some athletes wonder if you can increase muscle mass on a high-fat, low-carb diet. It’s perfectly possible, you just need to follow your macro guide and consume your recommended protein intake daily.

 Assuring your diet provides the building blocks needed to make muscle by consuming the proteins found in meat, fish, eggs, and dairy is essential for anyone following the keto diet, particularly athletes.

Are There Downsides to a Keto Diet for an Athlete?

There is almost always a reduction in performance levels when you adjust to a keto diet. Your body makes the initial change quite quickly but it takes time to get your physical speed, strength, and endurance back on track. You need to make the switch when you have the time to allow your body to normalize, not when you have an important competition coming up. Some researchers doubt that keto diets can fuel the type of fitness required by high-intensity sports. However, this may be because most studies don’t give enough time for the athletes to adapt. It used to be thought that keto athletes were disadvantaged for endurance sports but that may not be the case at all. Until there has been further research, it really is up to the individual athlete and how they feel they perform at their best.

There are variations on the standard keto diet that are used by some athletes and bodybuilders. The cyclical ketogenic diet (CKD) intersperses keto days with days when you up your carb intake, and the targeted ketogenic diet (TKD) allows the addition of carbs around your workouts. These are not meant for the less serious athlete, but may be options for those who compete frequently.

Keto Macros for Weight Loss Explained

The keto diet has become extremely popular for weight management. Many people have achieved life-changing and even life-saving weight loss on keto, and hearing or reading about those positive experiences may be what led you here in the first place.

Keto macros work for weight loss by depriving the body of carbohydrates, and therefore glucose, the main fuel used for energy in all cells. Instead, the body turns to an alternative source – ketones, which it makes from fat.

When carbohydrate intake is restricted, the body first uses the glucose stored in the liver and breaks down muscle to release more glucose. After just a few days, with no more glucose available, the amount of insulin in the blood (the hormone that regulates blood sugar) diminishes and allows the stored fat to be used as an energy source, turned into ketones by the liver. This state is called ketosis. (The goal of keto!)

So, by significantly reducing carbohydrates and inducing a state of ketosis the body actually burns the stored fat to produce energy while allowing enough protein to preserve muscle.

There are several theories that have been suggested why the keto diet is successful in leading to weight loss. These include:

The high-fat content decreases food cravings.

Restricting carbs leads to a decrease in appetite-stimulating hormones.

Converting fat to fuel requires more calories to be used.

How Do You Calculate Keto Ratio?

It is possible to “go it alone” and work out your own specific keto macro ratio based on the approved figures and fine-tune it by experience over time. But why would you want to do that when you can just use a keto calculator? 

Our keto macro calculator (and many other macro calculators available online) is simple to use and takes into account:

        • Your age
        • Your gender
        • Your height
        • Your weight
        • Your body fat
        • Your lifestyle (activity level)

Based on your answers – and be honest here! – the calculator will work out your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn in a day.

Then it will ask you to input your goal (is your desire to lose weight, gain muscle, maintain weight?) and then it will calculate the amount and ratio of the macros. In effect it is a calorie deficit calculator and calorie surplus calculator, depending on your needs.

Don’t forget keto weight loss calculator recommendations are just a starting point. You want the machine that is your body to be fine-tuned, so it’s best to start with those macros until you’re more experienced and then you can tweak the recommendations if you so choose. Some who have reached their desired keto goals continue to follow the keto diet but adjust their macros a few days a week, similar to the cyclic ketogenic diet described above in which keto days are interspersed with higher carb days. 

Carbs On Keto Explained

We call the sugars, starches, and fiber found in fruits, grains, vegetables and milk, carbohydrates. As discussed, carbs are one of the three macros along with fats and protein and they are the ones we try to reduce as much as possible on a ketogenic diet. Why? Because most carbohydrates are converted to glucose which is the body’s preferred source of energy. Ona keto diet we need fat to be the provider of energy and to do that we need to achieve ketosis which cannot be done if you eat a lot of carbs.

When looking at the macros you need for a ketogenic diet when it comes to carbs you have to be aware of net carbs. Net carbs are the total amount of carbs you ingest minus the fiber. Fiber is an important dietary component needed for a healthy digestive system, but unlike sugars and starches it is not converted into glucose as it is largely undigested. 

Nutrition packed vegetables like kale, cauliflower, and broccoli contain carbohydrates but they are allowed on a keto diet because the carbohydrates exist as fiber and can be subtracted. On the other hand, potatoes and corn are a no-no because they contain huge amounts of starchy carbs and less fiber.

Too many net carbs and say goodbye to ketosis. What this means is that you have to be really careful where your carbs come from – fiber good, sugars bad. So, no bread, pasta or rice, but leafy fiber rich veggies are a healthy addition, plus they are full of vitamins and minerals. (yep, that’s right micronutrients).

Milk is another good example of carbs and keto friendly foods. Although milk is natural and contains fat, protein, vitamins, minerals, there’s also 12g of carbs in every glass and no fiber, so it’s not keto-friendly. 1However, hard cheeses like cheddar or parmesan contain almost no carbs, and the same with butter and cream, so are usually okay to eat – but always check the packaging.

How Do You Calculate How Many Carbs I Can Have on Keto?

If you know the number of calories you need to consume daily, you can work out easily how many net carbs you can have. For a standard keto diet, you should be looking at somewhere between 5-10% of your calorie allowance provided by carbohydrates. If your daily calorie count is 2000, then 5-10% is 100-200 calories.

Carbohydrates are approximately 4 calories for each gram, so you are looking to limit yourself to between 25g and 50g. To keep your system in ketosis you probably want to keep as close to the lower number as possible, especially when starting out.

Calories on Keto Explained

Calories are a unit of energy, energy used by the body as fuel, to function, to live, breathe, think and grow. We get calories from all three macros: fats, carbs, and protein. Fats are the most calorie-rich with 9 calories per gram while carbohydrates and protein both provide 4 calories per gram.

Working out your daily calorie requirements can be quite complex. Age, height, weight, body shape and lifestyle all play a part. You can do it manually – with difficulty – so it’s better to use an online weight loss calculator like ours. Simply fill in the details about yourself and we’ll let you know your total daily energy expenditure figure and a detailed keto macro daily amount.

The first figure you are looking for is how many calories you need every day in order to fuel your body and its activities, to maintain your weight and body fat. If you are a petite female office worker you will need far fewer calories than a pro linebacker. So, if you use an online calculator you do need to be honest, it’s not just height and age.

It’s a good idea to calculate your calories including your activity level, so you don’t consume too little. If you are having a busy day, lots of walking, a gym session then you might want to allow yourself more calories. On the other hand, a day chilling in front of the TV and you may want to cut down a little.

Once you know what your baseline daily calorie needs then you can add in your weight loss or gain aims. Don’t try and be too radical here, a 10-20% deficit for weight loss is enough. In fact, if you are new to the keto diet you may want to take a week or three for your body to get used to the idea of low carbs and high fat before you add in a caloric deficit. Above all, you want to remain healthy, and if you are too tired from too little calories you won’t want to stick to your new diet.

In order to achieve all this, you do need to plan your meals accurately especially when you are new to keto. It is also a good idea to grab some keto-friendly snacks so you can eat when you’re hungry, there are a ton of delicious options out there.

Some people may prefer to write out their keto plan manually, but there are also loads of apps out there to help you keep track:

        • Carb Manager
        • Ketogenic Diet
        • 8fit
        • Calorie, Carb & Fat Counter
        •  Fit Men Cook
        •  My Macros+
        •  Ketogenic Diet Plan
        • Keto.app

Protein On Keto Explained

The human body has to have protein. Proteins are a nutritional building block and play a vital part in the structure and workings of cells and act as enzymes, antibodies, carriers, and hormones. They help make muscles, organs, neurotransmitters, even hair! Life would not be possible without them, so it’s important you eat enough.

The amount of protein recommended by a keto macro calculator will depend on variables like your weight and activity level. An athlete, exercising regularly and wishing to build muscle mass will need more protein in their diet than someone looking for weight loss and has more sedentary habits. Also, age-related muscle loss can be reduced in an older person by increasing their protein a little.

Some of the best providers of protein are meat, fish, and eggs together with full fat dairy products, seeds and nuts. 

Fat On Keto Explained

The point of ketosis is to make your body use fat as its main energy supply rather than glucose. In order to get into ketosis carbs are severely limited, so extra fat is needed to keep energy levels up. Dietary fats are not just a source of energy. Fat is also needed to absorb the fat-soluble vitamins A, D, E and K. Fats function as structural building blocks to help insulate your body and maintain normal core temperature, and fat is involved in many vital physiological processes such as support of cell growth and production of hormones. How much fat should be in your personal keto ratio depends on your calorie goal and will be indicated by a keto macro calculator. Typically, it will be in that 70-80% band.

Always remember, when choosing sources of any of the three macronutrients, that having a healthy diet is what matters. So, aim for variety in what you eat and don’t limit yourself to just a few keto-friendly foods that you feel happy with. A wide variety of foods will help you get all the micronutrients needed to keep your body functioning at its optimum potential.

Final Thoughts

While the keto diet might not be the simplest, most easy to stick-to diet out there, it is well-known that many people who have struggled to manage their weight on other diets have achieved incredible results with keto. Yes, keto does require planning and commitment but use of a keto weight loss calculator can make it so much easier. 

With the ratio worked out and the amounts of fat, carbs, and protein computed you can get started planning your meals and making certain you hit those macros to help you achieve your keto diet goals!

Check out HighKey cereal and HighKey snacks today!

Calculate Your Macros on the Ketogenic Diet (Free)

Read on to learn more about how the keto calculator works, how to track your macros, and what foods to eat to hit your macros on the keto diet:

How a Keto Calculator Helps You

This calculator helps you discover your unique needs, so you can:

  • Reach your weight loss or weight gain goals
  • Easily enter and stay in ketosis
  • Accurately track your macros on the keto diet
  • Stop guessing what and how much you should be eating
  • Enjoy optimal health.

All you have to do is enter a few key details.

How To Use The Keto Calculator

Wonder how the keto macro calculator finds your daily macros? Here’s exactly how it works:

Step #1: Enter Your Details: Gender, Age, Height, and Weight

The keto calculator uses your gender, age, height, and weight to find something called your basal metabolic rate (BMR), which is the amount of energy you spend per unit of time while resting.  

Basically, how much energy you burn while doing absolutely nothing.

This calculator uses the Mifflin-St.Jeor Formula to find your BMR, which is among the most accurate formulas. One study found it shows a strong correlation between the predicted BMRs and the actual BMRs[*].

This is why your details affect your BMR:

  • Gender: Body composition is different between men and women.
  • Age: Your RMR decreases with age as your muscle mass declines, especially after age 30.
  • Height & weight: Needed to know your unique body composition.

Next, the keto calculator determines your energy consumption when you’re not resting:

Step #2: Enter Your Activity Level

Your physical activity level (PAL) measures how much energy you spend daily when you’re active.

The calculator combines your BMR and your activity level to find your total daily energy expenditure (TDEE), which is the number of calories your body burns in 24 hours.

Your TDEE tells the calculator how many calories you need to eat daily to cover your expenditure.

Step #3: Calorie Intake Goal

Here you can tell the calculator if you want to maintain, lose, or gain weight by picking a calorie deficit or surplus.  

For example, if you choose a 10% calorie deficit, your total daily calories will be 10% lower than you actually need. This will help you lose a moderate amount of weight.

If you put a 10% calorie surplus, your daily calories will be 10% higher than you need, which helps you gain weight.

Here’s how the calorie bar works:

  • To maintain weight: Keep the bar at 0%.
  • To lose weight: Move the bar between 0 and -50 (calorie deficit). Stay within 10-20% for moderate weight loss.
  • To gain weight: Move the bar between 0 and +50 (calorie surplus). Stay within 10-20% for moderate weight gain.

If you chose the keto calculator at the beginning, the journey ends here and it will give your macro targets. If you’re using the specialized calculator, you have a few more details to fill in:

Step #4: Advanced Fields (In the Specialized Calculator Only): Body fat %, Protein Ratio, and Total Carb Intake

Body Fat %

Your body fat percentage is used to determine your lean body mass and contributes to a more accurate estimation of your TDEE.

This helps the keto calculator figure out how many calories from protein you need per day to lose weight without reducing your muscle mass.

If you don’t know your body fat percentage, you can measure it at home, the gym, or in a health facility. These are the two most accurate methods:

  • Skinfold Calipers: Skin calipers are affordable and easy to get on Amazon. Your local gym most likely has them too. A skinfold caliper works by pinching one area of your skin that folds easily (like your belly and back), in three to ten different areas of your body to measure your subcutaneous fat. That measurement is then used in a formula to calculate your body fat percentage. If you’ve never done this before, let a physician or coach do it first and teach you how to read the measurements accurately so you can do it at home next times.
  • DEXA (Dual-Energy X-Ray Absorptiometry): If you can afford it, a DEXA scan will give you the most accurate results. A DEXA is an X-ray treatment that measures body composition and can detect bone mineral density, lean body mass, and fat mass with great accuracy. However, they can only be done on a health facility and a comprehensive session can cost up to $160.

Other methods at home like online calculators and bioelectrical scales can be wildly inaccurate, so avoid these.

There are other techniques done in health facilities like air-displacement plethysmography and hydrostatic weighing, but these are pricey as well and not as thorough as a DEXA scan.

It’s recommended you measure your body fat percentage every six to eight weeks.

Protein Ratio

Now that you know your body fat %, you can measure your lean body mass (LBM) and then pick your protein intake accordingly.

Your LBM is simply the remaining percentage that isn’t body fat.

Here’s an example:

If you weigh 150 pounds (68 kg) and your body fat percentage is 20%, then your lean body mass is 80%, which in pounds would be:

  • Body fat %= 20%*150 lb= 30 lb (13kg)
  • Lean body mass=150 lb-30 lb= 120 lb (54.4kg)

To maintain your muscle mass while losing weight, input 0.60 -0.80 grams per lb of lean body mass (1. 3 to 1.7 grams per kg LBM).

In this example, you would input 72-96 grams of protein (0.60*120 lb or 0.80*120 lb).

To gain muscle mass, the protein ratio should be between 0.8 to 1.2 grams per lb of LBM (1.7 to 2.3 grams per kg LBM).

In this example, you would input 96-144 grams (0.80*120 lb or 1.2*120 lb)

Total Carb Intake

Here you simply input the number of carbs you want to eat. It’s recommended you leave it in the standard range of 20-50g of net carbs.

Finally, the keto calculator takes all this input and creates the perfect macro targets for your goals.

Your Keto Macros Explained

Let’s recall that for the classical ketogenic diet, your food intake will be:

  • 70-80% of calories from fats
  • 20-25% of calories from protein
  • 5-10% of calories from net carbs (Net carbs are the grams of carbohydrates in a food minus the grams of fiber in it)

With this distribution, a person eating 2,500 calories per day will eat:

  • 208 grams of fat
  • 125 grams of protein
  • 30 grams of carbs

However, since your personal calorie intake can be lower or higher than this, the specific grams of each macronutrient will look different for you.

Carbohydrate Intake

For most people, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person’s metabolism is different.

If you used the standard keto calculator, then your target carbs should be in this optimal range.

Carbs are the easiest nutrients to overeat, so it’s important you read labels to avoid hidden sugars and eat only low-glycemic foods that let you stay in the target range, for example:

  • Leafy greens (lettuce, collard greens, spinach)
  • Kale
  • Broccoli
  • Cauliflower
  • Cucumber
  • Berries (strawberries, blueberries, raspberries)

High-glycemic foods like sweet fruits (banana, dates, watermelon), starchy veggies (potatoes, carrots, sweet potatoes), and refined grains like bread, pasta, and cookies are off-limits.  

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Protein Intake

Protein should be kept to adequate proportions. Eating around 1.5 to 2g of protein per kg of lean body mass (0.68 – 1g of protein per lb. of lean body mass) is ideal. Your protein intake goal will only be higher if you want to build muscle, lift heavy weights almost every day, or follow a high-protein keto diet.

Fatty protein sources are preferred, like:

  • Fatty cuts of grass fed beef
  • Pork
  • Lamb
  • Chicken and duck
  • Fatty fish (salmon, tuna, sardines, mackerel)
  • Seafood

Don’t worry about eating too much protein — it won’t kick you out ketosis (yes, really). Your body has a metabolic process named gluconeogenesis (GNG), which has three parts to it:

  1. Gluco – coming from the Greek root glukos – meaning “sweet wine.”
  2. Neo – “new”
  3. Genesis – “creation.”

GNG is in charge of making glucose from non-carb sources, including protein, lactate, and glycerol. This is a normal process crucial for:

  • Fueling the few tissues that can’t use ketones, such as part of your brain, red blood cells, and testicles
  • Maintaining proper blood glucose levels
  • Building glycogen

Without gluconeogenesis, ketosis wouldn’t be possible. Ketones are an excellent fuel source, but since they can’t fuel 100% of your tissues, GNG steps in to fuel the rest.

GNG is also a highly stable mechanism, so even if you eat more protein than the standard keto macros allow, you won’t increase the rate of GNG enough to get kicked out of ketosis.

Recommended reading:

Fat Intake

The remaining 70-80% of your calories come from fats. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats.

Part of your dietary fat will come from fatty proteins like the ones mentioned above, and the rest will come from other fat sources such as:

Recommended reading:

Total Calories

Your calorie target is measured based on:

  • Your total daily energy expenditure (TDEE)
  • Your calorie intake goal (to lose, gain, or maintain weight)

For instance, if you need 2000 calories to cover your basic energy expenditure, but you want to lose weight, then your target calories can be 1800 (a deficit of 200 calories per day).

Recommended reading:

Tracking Your Macros

The best way to hit your keto macros is to measure your daily food intake. You can easily do this through an online app where you log everything you ate during the day.

My Fitness Pal is a clear favorite in the fitness space because it has a massive nutrient database.

You don’t have to measure your macros every day of your life, but it’s important you do it for the first few months until you’re able to accurately hit your macros without needing to measure every meal.

Step #1: Calculate Your Basal Metabolic Rate (BMR)

Your basal metabolic rate (BMR) is the number of calories your body needs to support your vital functions (like breathing), without added stress (like exercise)[*]. The more mass you have, the more energy (calories) you need to support daily processes.

While it’s tough to get an exact calculation of basal metabolic rate, you can get really close by using the Harris-Benedict equation below. (If you use the metric system, the Mifflin-St.Jeor formula will be easiest for you.)

  • BMR for men = 66 + (6.2 x Your current weight in pounds) + (12.7 x Height in inches) – (6.76 x Age)
  • BMR for women = 655.1 + (4.35 x Weight in pounds) + (4.7 x Height in inches) – (4.7 x Age)

Here’s why the equation includes these factors:

  • Height and body weight: The more of “you” there is, the more energy you will use. In other words, the greater your body mass, the more calories you will need per day.
  • Age: Since muscle mass gradually declines as you go past age 30, BMR decreases over time as well. That’s why this equation factors in age.
  • Gender: Since body composition is typically different between men and women, gender plays into the equation.

Step #2: Calculate Your Total Daily Energy Expenditure (TDEE)

BMR accounts for the calories needed to support vital processes only — breathing and digesting foods, or processes you need to survive. Your total daily energy expenditure (TDEE) takes into account your activity level and exercise routine. By multiplying your BMR by your level of activity, you get the total amount of calories you will burn per day[*].

To do this, you will multiply your BMR by these numbers (choose the number associated with your level of daily physical activity):

  • 1.2: Little to no exercise
  • 1.375: Light exercise 1–3 days per week
  • 1.55: Moderate exercise 3–5 days per week
  • 1.725: Hard exercise 6–7 days per week
  • 1.9: Very intense exercise

Exercise can include what you do all day at work,for instance, if you’re on your feet all day as a waiter or lifting heavy boxes.

After selecting your corresponding number, multiply it by the BMR from your calculations in step one. For example, a woman with a BMR of 1500 who does moderate exercise would multiply 1500 by 1.55 to get her total daily calorie expenditure: 2,325.

Step #3: Know Your Body Fat Percentage and Lean Mass

Measuring your body fat percentage is important for calculating how much lean body mass you have and how much protein you’ll need to maintain muscles. Why? Because muscle burns more calories — even in a sedentary state — than fat[*]. 

A person with a lower body fat percentage will burn more calories than someone who weighs the same but has a higher body fat percentage.

You can measure body fat in a few different ways:

  • DEXA scan: This is the most accurate method but takes the most time and money. It’s a type of X-ray that measures your bone mineral density and can give you a good reading of your body fat percentage.
  • Skinfold calipers: This is probably the most popular method. They’re cheaper than a DEXA and most gyms and doctor’s offices will have these. You can even purchase them yourself.
  • Body measurements: This involves using a measuring tape to get the width of your neck, hips, and waist to estimate body fat composition. While not the most accurate, it can give you a good idea.
  • Visual estimates: If you’re not able to apply the above methods, you can estimate your body fat percentage visually. This means looking at your body and making a guess about how much fat vs. muscle you see. Keep in mind this the least accurate method and will only give you a basic estimation.  

Once you know your body fat percentage, you can also determine your lean body mass. For example, if someone weighs 150 pounds and is 25% body fat, they can figure out their body fat in pounds:

150 pounds x 0.25 = 37.5 pounds of body fat.

To get lean body mass, use this equation: 150 pounds – 37.5 pounds of fat = 112.5 pounds of lean body mass.

You will use these numbers to calculate your protein needs. But first, you need to calculate for a caloric deficit or surplus — depending on whether you want to lose or gain weight.

Step #4: Adjust Your Calorie Intake for Weight Loss or Weight Gain

If you’re not looking to change your weight, you can skip this step.

If you want to lose weight, you need to eat at a calorie deficit each day. A reduction of 10–20% of calories is usually a good range to start with for weight or fat loss. 

To reduce by 10%, multiply your total TDEE by 0.10, then subtract that amount from your original calorie count. This is the max amount of calories you’ll want to want to consume each day. Free apps like MyFitnessPal are a great way to track your daily caloric intake.

If you want to lose weight at a more rapid rate, feel free to increase the percentage — just know that it’s not recommended to increase your calorie deficit by more than 30% each day long-term.

If you want to gain muscle, you’ll need to eat at a calorie surplus each day. A 5–10% calorie increase is a good range for putting on muscle. Start by multiplying your total calorie expenditure by 0.05, then add that number to your total calorie expenditure. This is your daily calorie count.

Step #5: Calculate Your Carbohydrate Intake

The ketogenic diet is a very low-carb diet, where net carbohydrates only make up 5–10% of your total calories. Remember: Net carbs equal your total carb count minus the amount of fiber you consume. For most people, that equates to 20-50 grams per day. To calculate this, you will take:

TDEE x (% of calories) / 4 = Grams of carbs per day, or:

Take your total calories from your TDEE calculated in step 2 (or step 1 if you are maintaining your weight) and multiply it by 0.05 to get your 5% of calories number. Divide the end number by 4 to calculate your carb intake in grams.

Follow the same process to calculate 10% of your calories (take your total calories times 0.10 then divide that by 4 to get grams). These two numbers will be the range in which you want to keep your carb count.

For example, someone with a total caloric intake of 2,000 per day who wants to stay within 5–10% carbs from total calories (2000 x 0.05 or 0.10) would calculate between 100–200 calories from carbs, which is 25–50 grams of carbs per day.

Step #6: Calculate Your Protein Intake

On the keto diet, protein accounts for roughly 20-25% of total calories. While many keto dieters used to think that overeating protein would send your body into gluconeogenesis and raise your blood sugar, that’s not necessarily the case.

Your protein intake depends a lot more on your fitness level and body composition goals. And eating more than 25% of your calories from protein won’t kick you out of keto. 

If you’re someone who’s sedentary, a good protein ratio is 0.6-0.8 grams of protein per pound of lean body mass, calculated in step #3.

If you’re moderately or lightly active, stick with 0.8-1.0 grams per pound of lean body mass. A person who wants to gain muscle (or lifts weights) will need to be in the 1.0–1.2 grams per pound of lean body mass range.

Use these ranges to determine a range for your protein needs in grams, then multiply the result by 4 for the same number in calories. 

For example, a moderately active female who weighs 150 pounds and has 112.5 pounds of lean body mass will need 90-112.5 grams of protein per day. Then multiply that number by 4 to calculate 360-450 calories from protein per day.

Step #7: Calculate Your Fat Intake

Most experts believe that fat on the keto diet should make up at least 70–80% of your total calorie intake. But this can change a little, depending on your protein intake. To calculate your fat needs, add your protein and carbohydrate percentages together, then subtract from 100. 

The end percentage (whatever is leftover) is your fat needs. Be warned: the amount of fat people need to consume to enter ketosis can be surprising. 

You will need to eat large amounts of high-fat keto foods, like coconut oil, fatty fish and avocados.

There you go. You’ve just become your own keto calculator. This is all you need to know about how to calculate macros on the ketogenic diet (as well as get an overview of your body mass and goals).

How To Know If You’re In Ketosis

Eating according to the macros the keto calculator gives you will help you enter and stay in ketosis, so you can use fat as energy and accelerate your natural weight loss (if that’s your goal).

However, you might come out of ketosis without realizing it if you exceed your carb intake.

To make sure you’re in ketosis, you’ll have to test the ketone levels in your blood. There are urine and breath tests to detect ketones too, but they’re not nearly as accurate as blood tests.

Blood tests are the most reliable way to test ketone levels because ketones can’t get diluted in your blood (like they can in urine) and blood carries the main ketone your body produces: BHB (beta-hydroxybutyrate). BHB is the only ketone that gets turned into ATP, the energy molecule.

The most accurate tool to measure BHB levels in your blood is the Precision Xtra meter. You’ll have to draw blood from your finger every time you want to measure your ketones, so keep that in mind.

The blood level of BHB is measured in millimolar concentration, or “mmol”. Studies have shown the most optimal ranges of BHB levels for benefits of ketosis are between 1.5-3.0 mmol, however, this may vary per person.

Taking exogenous ketones can also help you stay in ketosis for longer and boost your BHB levels.

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Foods and Meals to Hit Your Keto Macros

As Benjamin Franklin once said, “by failing to prepare, you are preparing to fail.”

The best way to set yourself up for success is to source healthy keto-friendly foods that nourish your body and help put you in ketosis. This means you’ll have to give your grocery list and pantry a makeover.

The best keto-friendly foods are:

  • Meats: fatty cuts of grass-fed beef, veal, game meat, chicken, turkey, poultry, pork, lamb, goat, fish(salmon, sardines, catfish, tilapia, tuna, trout), and seafood (shrimp, mollusks, lobster, etc).
  • Oils: olive oil, avocado oil, coconut oil, MCT oil, walnut oil.
  • Whole Eggs: preferably organic, free-range.
  • Dairy: full-fat cheeses, sour cream, full-fat (unsweetened) yogurt, grass-fed butter, ghee, milk, and heavy cream.
  • Nuts and seeds: macadamia, hazelnuts, brazil nuts, almonds, walnuts, chia seeds, sunflower seeds, pumpkin seeds, and nut butters.
  • Low-carb vegetables and fruits: spinach, kale, broccoli, cauliflower, asparagus, and other leafy greens. Small quantities of blueberries, strawberries, raspberries, and avocados.
  • Low-carb sweeteners: Stevia, Erythritol, Monk fruit, Swerve

Wondering how to use these foods to make actual meals?

Get started with these recipes:

Lunch & Dinner
Red Meat
Recommended reading:

Use The Keto Diet For Optimal Health

The ketogenic diet is so much more than a weight-loss approach. It’s a profound lifestyle change that can give you the tools to upgrade your health in many significant ways, including:

Now that you know how to eat to succeed on your ketogenic diet, you’ll be able to crush your health goals, while also optimizing many areas of your physical and mental health by default.

Weighing In On The Keto Diet

When a ketogenic diet is followed as recommended, your body will enter a state of ketosis after a few days. When carbohydrates are dramatically restricted, your body does not have enough glucose for tissues of the body including your muscles and brain to use as energy.  Your brain and muscles use glucose from carbohydrates as their main energy source, so to meet the demand for fuel your liver creates an alternative energy source called ketone bodies through a process called ketogenesis.1 Your body starts ketogenesis after 2-3 days of very low carbohydrate intake. Research suggests that when you a follow a ketogenic diet closely, it can result in significant weight loss.

There are a few different theories on how ketogenic diets can result in weight loss. Ketosis is thought to increase satiety, increase fat metabolism, and might increase energy expenditure.1 Ketosis increases satiety by enhancing the release of cholecystokinin (CCK) and other research suggests that ketone bodies themselves have appetite suppressing benefits.1,3 This is supported by research that shows both reduction in hunger and lower food intake in obese and overweight men on a ketogenic diet compared to those on a high protein non-ketogenic diet.4

Additionally, keto diets can change your metabolism. Glucose provides our body with the most efficient fuel source, like high octane gasoline. When on a keto diet, your body creates ketone bodies and converts stored fat to glucose to use as fuel, which is less efficient; like using gasoline that has ethanol in it. When you use high octane gasoline, you get more miles to each gallon compared to a fuel that has ethanol in it. Now think of this in terms of your body but replace gasoline for calories that come from fat, carbohydrates and protein. If carbs are high octane, then fat and protein are ethanol and if all you are eating is fat and protein in a ketogenic diet you need to burn more calories to keep your engine running.3 Combined with decrease food intake, this increased calorie burn is another reason keto diets can result in weight loss. In addition to weight loss, research also shows that keto diets may reduce blood sugar and blood pressure.5-10

Keto Criticism

As with any new diet trend there are plenty of skeptics surrounding this regime. Jillian Michaels, the famous trainer seen on NBC’s “The Biggest Loser,” being one of the biggest critics. She claims that ditching any of the macronutrients (carbs, fat, and protein) threatens the body’s overall health.6 For all of the research touting the benefits of a ketogenic diet, other studies suggest there is no clear advantage of a ketogenic diet in comparison to a balanced macronutrient low-calorie diet, especially over the long-term. Additionally, there is also concern that such a high intake of saturated fat might result in increased cardiovascular risk from levels of LDL cholesterol and reduced intake of vitamin and mineral rich fruits and vegetables.11,12 You should consult with your doctor before trying the keto diet. 

The Keto Boom

Regardless of any controversy behind the keto diet, brands are embracing the trend. Perhaps one of the largest brands to add keto products to their weight loss portfolio is SlimFast, who launched SlimFast Keto at the beginning of 2019. New brands have also been created, such as Perfect Keto and KetoLogic, due to the consumer interest in the diet. Since there is such a demand for these products, you can also get your product Keto Certified through the Paleo Foundation. There is a limited allotment of carbs based on the product type to become Keto Certified, they cannot exceed 10g per serving in meals and meal replacements, 6g per serving in snacks and 2 g per .5oz serving for condiments.8

The keto trend is not isolated to North America, although that is where 80 percent of product launches took place in 2018. Europe accounted for 10 percent with 30 products and APAC was at six percent with 19 product launches. We predict that the keto product launches will continue to increase through 2019. Innova’s database shows that there have already been 114 product launches as of April 2019. If growth continues throughout the year we could see an increase of 60 percent from 2018 to 2019. 

The keto trend is not isolated to North America, although that is where 80 percent of product launches took place in 2018. Europe accounted for 10 percent with 30 products and APAC was at six percent with 19 product launches. We predict that the keto product launches will continue to increase through 2019. Innova’s database shows that there have already been 114 product launches as of April 2019. If growth continues throughout the year we could see an increase of 60 percent from 2018 to 2019. 

Popular Product Formats

Of the 292 keto new product launches in 2018,* the majority fall into the sports nutrition category; the most popular format being powders. Additional popular products include snack bars, salad dressings, condiments and baking mixes. When it comes to flavoring, fruit and “brown flavors,” such as chocolate, peanut butter and coffee, are the most popular.

Extra Satiety Support

If you are looking to formulate a new keto product (or weight management product) you may be wondering how to differentiate among all the new product launches. Consider adding Slendesta®, a natural dietary ingredient for satiety that offers the support weight-conscious consumers need to control hunger and feel full between meals. It can be difficult to start a new diet and fight the hunger cravings, so extra satiety support may not be a bad idea. An efficacious dose of Slendesta for foods or supplements only contains 0.159g of carbs. Contact us to learn more about Slendesta. 

Do Calories Matter on a Keto Diet?

The ketogenic diet first gained fame through its effectiveness for weight loss. The high-fat, low-carb diet promotes nutritional ketosis–a normal metabolic state marked by moderate levels of ketones in the blood. The idea with carb restriction in terms of weight loss is that it prompts the release of body fat to be burned or converted to ketones for energy (extra dietary fat also contributes to ketone production). For decades, much of dieting focused on counting caloric intake. But not keto. Let’s explore why you should be paying more attention to the types of food consumed instead of that little number on the back of a nutrition label.

Are All Calories Created Equal?

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in – energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake.

The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fat–this is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.

Another study compared the effects of three diets differing in macronutrient (carb, fat, protein) composition on energy expenditure during weight loss maintenance. Weight loss causes resting energy expenditure (metabolic rate) to go down, which predisposes to weight regain. Results of the study showed that the very low-carb (and highest protein) diet had the LEAST effect on reducing resting energy expenditure following weight loss.

At its core, weight loss results from burning more calories than you consume. But the macronutrient composition of those calories is also vital. Different foods have substantially different metabolic and hormonal effects on the body. So what’s eaten (and how calories are expended) can change how much you eat and whether those calories are burned or stored.

Not all calories are created equal.

Keto and Weight Loss

It almost sounds counterintuitive at first; can a high-fat diet promote weight loss?

A review of 13 randomized controlled trials (1,415 patients) found that people on the ketogenic diet lost significantly more weight than people on low-fat diets. They also kept the weight off for 12 months or more. While the diets in these studies contained no more than 50 grams of carbohydrate (a typical keto diet plan), low-carb diets with more generous amounts of carbohydrate (≥ 120 gm/day) showed similar results (more weight loss with low-carb than low-fat) in a review of 17 randomized controlled trials.

How is the keto diet so effective at promoting major weight loss?

There are two theories.

1. Metabolic Advantage
According to one hypothesis, low-carb diets have a distinct “metabolic advantage” over diets with higher carbohydrate content when the number of calories consumed are the same. This metabolic advantage is essentially an increase in the expenditure of energy (calories) on the low-carb diet.

2. Appetite Suppression
A common symptom of the ketogenic diet is appetite suppression. This feeling of fullness associated with the state of nutritional ketosis may be linked to a higher intake of protein and fat.

Should you count calories on keto?

It’s more about the type of calories than the amount.

But, counting calories does have some benefits. It may be useful on keto for people who are still not getting results. These individuals may be unknowingly consuming too many fats, such as coconut oil, in order to increase ketones. Tracking calories may offer a reality check on what normal portion sizes look like.

Body weight is self-regulated on the keto diet by emphasizing the types of food over quantity of food consumed. This is the best approach to reducing obesity, as well as related disorders such as diabetes and cardiovascular diseases.


This article was originally published at HVMN.



Can This Low-Carb Diet Help You Lose Weight?

1200 Calorie Keto Meal Plan

In recent years, high-protein, low-carb eating plans have been garnering more and more attention from people who would love to shed a few pounds. The 1200 calorie keto meal plan is an example of such diets. However, despite all the hype around this weight loss approach, is a Ketogenic diet good for you?

What is a Ketogenic diet?

While most of us are just learning about Keto, its benefits and multiple variations, the ketogenic diet is not something new. This diet has been used in medicine for almost 100 years to treat illnesses such as drug-resistant epilepsy (9). The Keto diet is highly restrictive of carbohydrates, and it relies on protein and high-fat contents to keep people going throughout the day. Specific plans vary, but usually Keto dieters aim to eat less than 50 grams of carbohydrate per day.

How does keto work?

Since on a Keto diet one tends to consume tiny amounts of carbs,  the body and cells lack blood sugar (glucose) that it gets from carbs to turn into energy. In turn, this causes the body to convert fat into ketones, releasing them into the bloodstream. This process is referred to as ketosis, and the body turns to breaking down stored fat into molecules that can be used for energy (9).

In short, once you reach ketosis, your body will start breaking down and using its stored fats for energy. This is said to help burn fat faster thus helping you lose weight quickly.

Read More: 30 Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?


What kinds of foods are allowed on a 1200 calorie easy keto meal plan

Seeing as keto itself is quite a restrictive diet, here are some foods to avoid and some that are allowed while under this dieting plan (8):


 You are allowed to have full fat natural/plain yoghurt and cheese, butter and cream. However, stay away from milk, ice-cream, non-fat and sweetened yoghurt.

Nuts and seeds

 You can enjoy a variety of nuts and seeds such as macadamia, almonds, chia seeds, pecans, flax seeds, walnuts, pumpkin seeds and peanuts. However, you should avoid cashews and any sweetened and chocolate-covered nuts.


If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!


Meat and poultry

Chicken, grass-fed beef, organ meats, pork and turkey, are allowed on Keto. However, processed and breaded meats are not.


Asparagus, broccoli, cauliflower, onions, celery, eggplant, leafy greens, mushrooms, tomatoes, and peppers are okay while starch-filled vegetables such as butternut squash, corn, potatoes, sweet potatoes and pumpkin are off the table.

Oils and fats

Do not consume processed vegetable oils or margarine. You should replace these with avocado, coconut, olive, and sesame oils. Healthy fats such as avocados are also highly encouraged.



This is a hard one for any fruit lovers. Since most fruits are packed with carbohydrates, you are not allowed to consume them. The only exceptions are such berries as raspberries, blackberries and strawberries.

Fish and Eggs

You can have eggs on this diet just try and ensure that they are organic. As for fish, you can choose either herring, mackerel or wild salmon.

All beans and legumes are forbidden from this diet. If you would like to have condiments, make sure that they are fresh or in powder form. Do not consume any pre-made condiments as you cannot tell the amount of sugar added to them. When it comes to salad dressings, it is best to make your own and do not add any sugar to them.


Almond or flax milk, bone broth, unsweetened teas and coffees are considered okay while sugary alcoholic drinks, beer, soda and fruit juice are discouraged.


Is the 1200 Keto meal plan healthy?

Yes and no. Generally, the keto diet has a lot of advantages. This diet has been used in seizure treatment in children with epilepsy. Aside from that, it is said to have significant results in weight loss. In 2004 a study found that a long-term ketogenic diet was beneficial to a group of obese patients.

In 24 weeks, not only did the patients lose a significant amount of weight, but they also experienced a decrease in the level of total cholesterol. Levels of triglycerides, low-density lipoprotein (LDL) cholesterol and blood glucose also decreased (11).

While Keto has been proven to be effective, limiting yourself to a 1200 calorie Keto meal plan might not be sustainable long-term. While it will help you lose your weight, it should be noted that an average adult requires 1,600 – 3,000 calories every day to sustain their body weight (3). Always discuss with your physician before embarking on a very low calorie diet to make sure that it is safe and appropriate for you.

Read More: Is Heavy Cream Keto Approved: The Truth And Nothing But The Truth

How to make a 1200 calorie keto meal plan

If you would love to try this eating plan but are wondering, ‘How do I start a 1200 calorie keto meal plan’, here is a five-day meal plan sample that you can use as a starting point on your journey.


Free 1200 calorie easy keto meal plan


Breakfast – Classic bacon and eggs

  • 35 grams of bacon and 2 eggs.
  • Calories 272, Fats: 22 g, Carbs: 1 g, Protein: 15 g 

Lunch – Lettuce and ham sandwich

  • 2 slices of cheddar cheese, 2 slices of deli ham, and 2 slices of lettuce rolled together with 2 tbsp of mayonnaise.
  • Calories: 480, Fats: 42 g, Carbs: 4 g, Protein: 20 g

Dinner – Zucchini pasta

  • 2 large spiralized zucchini, 1 cup of spinach, 2 tbsp of olive oil, 2 tbsp of butter, 1/4 cup Parmesan cheese, 1/4 cup feta cheese, 5 cloves of garlic, 10 kalamata olives. Add black pepper and salt to taste.
  • Calories: 231, Fat: 20 g, Carbs: 6.5 g, Protein: 6.5 g

Snack – Keto Cheese Chips

  • 200 g cheddar cheese or provolone cheese and 1/2 tsp shredded, tsp paprika powder.
  • Calories: 200 Fat: 19 g, Carbs: 2 g, Protein: 13 g
  • Total Calories for the day: 1,183



Breakfast – Cheese rollups

  • 50 g of cheese covered in 15 g of butter.
  • Calories: 331, Fat: 30 g, Carbs: 2 g, Protein: 13 g,

Lunch – 250 g Italian style ham, 125 g prosciutto, 50 g salami soppressata, 150 g genoa salami, 2 avocados, green onions and 2 lettuce leaves.

  • Calories: 270, Fat: 22 g, Carbs: 2.5 g, Protein: 18.6 g

Dinner – 113 g ribeye steak with 1 cup broccoli and 1 tablespoon of butter.

  • Calories: 409, Fat: 31 g, Carbs: 4 g, Protein: 24 g

Snack – Melt 1/2 cup of coconut butter and coconut oil, 1/4 cups of shredded coconut. Mix and freeze for an hour.

  • Calories: 172, Fat: 18 g, Carbs: 2 g, Protein: 0 g
  • Total Calories for the day: 1,182 



Breakfast – Dairy-free latte

  • 2 eggs, 2 tbsp coconut oil, 350 ml boiling water, 1 pinch vanilla extract, 1 tsp ground ginger
  • Calories: 191,  Fat: 18 g, Carbs: 1 g, Protein: 6 g

Lunch – 227 g of rotisserie chicken

  • Calories: 475,  Fat: 30 g, Carbs: 0 g, Protein: 51 g

Dinner – Curried pork chops

  • 2 pork chops, 1 g curry powder, 1 tsp olive oil, salt and pepper to taste
  • Calories: 480,  Fat: 18 g, Carbs: 0 g, Protein: 78 g
  • Total calories for the day: 1,146



Breakfast – No bread sandwich

  • 2 tbsp butter, 4 eggs, salt and pepper, 30 g smoked deli ham, 50 g cheddar cheese
  • Calories: 354, Fats: 30 g, Carbs: 2 g, Protein: 20 g

Lunch – Lettuce sandwich

  • 2 slices deli turkey or ham, 1 slice cheddar cheese, 1 piece of lettuce, and 1 slice of tomato rolled together with 1 tbsp mayonnaise.
  • Calories: 220.7, Fat: 18.7 g, Carbs: 1.3 g, Protein: 12.3 g

Dinner – Burrito Bowl

  • 113 g of steak, 2 tbsp of guacamole, 2 tbsp cheese OR sour cream, and a small handful of lettuce
  • Calories: 495, Fat: 36 g, Carbs: 3 g, Protein: 29 g

Snack – 1/4 cucumber and 1 tbsp ranch dressing

  • Calories: 80, Fat: 7 g, Carbs: 3 g, Protein: 1 g
  • Total calories for the day: 1,149



Breakfast – Egg Muffins

  • 1⁄3 scallion, 25 g chopped cooked bacon, 2 eggs, 1⁄3 tbsp red pesto or green pesto (optional), salt and pepper, 30 g shredded cheese.
  • Calories: 336, Fat: 26 g, Carbs: 2 g, Protein: 23 g

Lunch – Tuna Salad

  • 1 cup of tuna, 3 tbsp mayonnaise, 1 tbsp onion, salt and pepper to taste
  • Calories: 248, Fat: 19 g, Carbs: 2 g, Protein: 20 g

Dinner – Salmon with broccoli and cheese

  • 110 g broccoli, 20 g butter, salt and pepper, 35 g grated cheddar cheese, 175 g salmon, ¼ lime (optional)
  • Calories: 684, Fat: 52 g, Carbs: 6 g, Protein: 46 g
  • Total amount of calories for the day: 1,268
  • If you do not consume dairy and would prefer a 1200 calorie dairy free Keto meal plan, just replace all milk with coconut milk and butter with ghee.


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The Bottom Line

The 1200 calorie Keto meal plan is an effective and quick way to lose those extra pounds. However, it may not be a sustainable long-term weight loss plan. For you to maintain the new weight and keep off any new extra weight, you will be required to exercise and increase the number of calories that you consume.

Remember that quick weight loss plans can be detrimental to your health, especially if you have an underlying illness. Before you decide to try this diet, consult your doctor on the way forward.


Can I lose weight on the 1200 calorie Keto meal plan?

Yes, you can. Not only have Ketogenic diets have shown incredible results in obese patients, but also 1200 calories a day are quite restrictive and thus most people are bound to lose some weight. However, you must keep in mind that this is a short-term plan.

Not only is it very low on calories but it is also extremely low in carbohydrates (1). Once you achieve your desired weight goal, you may have to adjust your calorie intake to maintain the new weight.


What are the benefits of the 1200 calorie keto meal plan?

If you choose to start this diet plan, here are some benefits that you can expect from this eating plan:

Rapid weight loss

Sedentary adult women require about 1600 – 2000 calories a day while sedentary adult males need approximately 2,000 and 2,600 calories each day. The 1200 calorie meal plan for weight loss significantly cuts down on the amount of calories required in a day.

If you would like to bump up the number of kilograms lost, remember to exercise while on this diet. A physically active person is bound to lose more weight than someone who lives a pretty sedentary lifestyle (15).

Reduced appetite

Ketone bodies are said to have an effect on appetite control hormones and are appetite suppressants. Since the eating plan is also high in proteins, you will remain fuller for longer (7).


Reducing the appearance of acne

While there are many reasons and causes of acne, the cure to it can not only be found in topical treatments, but also in your diet and blood sugar levels. Deciding to go on a 1200 calorie easy keto meal plan can be the answer to your acne problems.

Since the diet will significantly decrease the amount of refined carbohydrates that you consume, it may help balance your gut bacteria and reduce your blood sugar levels. This in turn might reduce some acne symptoms (12).

Provides certain kinds of relief to cancer patients

It should first be noted that more research is required to ensure that this is true. That being said, a review published in 2014 discussed that Ketogenic diets have been shown to reduce tumour growth and improve survival in animal models of malignant glioma, colon cancer, gastric cancer, and prostate cancer.

In two human patients with advanced-stage malignant astrocytoma who were fed a calorie-restricted keto diet coupled with normal treatments, their tumours reduced by 21.8%. This diet has also helped cancer patients by improving their emotional functioning, and bouts of insomnia (4).

An easy Keto diet will quickly reduce the amount of glucose in your body. This is thought to be a good thing because cancer cells have been known to grow by depending on the glucose in our bodies. Cancer cells are unable to metabolize ketone bodies as they would blood sugar or glucose. Also, the lack of blood glucose reduces levels of insulin. This in turn is thought to make it harder for cancerous cells to grow in our bodies (6).


Improved heart health

Keto is a diet that is quite high in fats, and this would lead one to assume that the diet would spike your cholesterol levels. While this is true, it is also important to understand that we have two types of cholesterol; ‘bad cholesterol’ aka low-density lipoprotein and ‘good cholesterol’ aka high-density lipoprotein.

Being on the 1200 calorie Keto meal plan could significantly reduce the ‘bad cholesterol’ in your body while simultaneously increasing the ‘good cholesterol’. This would reduce your chances of heart diseases and complications (2).

Prevention and treatment of nervous system diseases

Research has found that a Ketogenic diet can be beneficial to patients with Parkinson’s, Lou Gehrig’s disease and Alzheimer’s disease (5). This high-fat, low-carbohydrate diet brings about the state of ketosis and ketone bodies may have a neuroprotective impact on the aging brain cells.

However, more research is needed to prove whether this diet can be effective and provide relief to such patients.


Improves PCOS symptoms

Polycystic Ovary Syndrome or PCOS is a hormonal disorder that affects numerous women and causes uncontrollable weight fluctuations, among other symptoms. The good news is that being on this 1200 calorie Keto meal plan may not only help reduce your weight, but it could also alleviate other PCOS markers such as balancing your hormones (14).

What are some side-effects of the 1200 calorie easy keto meal plan?

When you drastically slash your caloric intake, side effects are bound to arise. The most common effects that people feel once they start any variation of the Ketogenic diet is the ‘Keto flu’. While it is not an official medical condition, this flu is a set of minor and short-term symptoms that people may experience for a few days or weeks once they start Keto (17).

Keto flu symptoms include nausea, vomiting, headaches, dizziness, insomnia, constipation and fatigue. Doctors suspect that this flu is brought about by sugar and carbohydrate withdrawal (10). Other short-term side effects include bad breath (aka ketosis breath), muscle cramps, diarrhea, general weakness, and a rash.


Some adverse effects of this eating plan are kidney stones, excess protein in the blood, and a build-up of fat in the liver (13).

Remember that these side effects differ from person to person. Instead of taking your friend’s word of how their experience was, please consult your doctor before undertaking this 1200 calorie keto meal plan. You do not need to put your health at risk just to lose a couple of kilograms.

Can I change this into a 1200 calorie vegetarian Keto meal plan?

Yes, you can. Since vegetarians consume dairy products and eggs, you can be vegetarian on Keto. However, since vegetarianism avoids meat and fish, your healthy fats can come from other products such as coconut oil, eggs, avocados, nuts, and seeds.

If you are vegan, you can still do a vegan Keto diet. Just be sure to replace your meat, fish, eggs, and dairy with vegan options such as tofu, tempeh, soy milk, sugar-free coconut yoghurt, vegan butter, and soy and nut-based cheeses (16).

1200 calorie meal plan vs Keto diets: what is the difference?

Unlike typical calorie-restrictive diets, the amount of carbohydrates ingested is not a big deal. However, in all Keto diet variations, the daily intake of carbs is highly regulated. Also, Keto has a higher fat intake as compared to other eating plans.

Supplement your diet with some exercise to double your results. Check out this 20-min Full Body Workout at Home.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults (2018, ncbi.nlm.nih.gov)
  2. Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies (2017, ncbi.nlm.nih.gov)
  3. How to eat 1,200 calories a day (2019, medicalnewstoday.com)
  4. Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism (2014, ncbi.nlm.nih.gov)
  5. Ketogenic Diet in Alzheimer’s Disease (2019, ncbi.nlm.nih.gov)
  6. Ketogenic diet in cancer therapy (2018, ncbi.nlm.nih.gov)
  7. Ketogenic Diet for Obesity: Friend or Foe? (2014, ncbi.nlm.nih.gov)
  8. Keto diet: 1-week meal plan and tips (2019, medicalnewstoday.com)
  9. Ketogenic diet: Is the ultimate low-carb diet good for you? (2017, health.harvard.edu)
  10. Ketosis (2020, webmd.com)
  11. Long-term effects of a ketogenic diet in obese patients (2004, ncbi.nlm.nih.gov)
  12. Nutrition and acne: therapeutic potential of ketogenic diets (2012, pubmed.ncbi.nlm.nih.gov)
  13. Should you try the keto diet? (2019, health.harvard.edu)
  14. The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study (2005, ncbi.nlm.nih.gov)
  15. Tips to help you reach your exercise and weight loss goals (n.d, health.havard.edu)
  16. Vegan keto diet: Everything you need to know (2019, medicalnewstoday.com)
  17. Why does the keto diet cause flu-like symptoms? (2019, medicalnewstoday.com)

Can Upping Your Fat Intake Fast-Track Weight Loss?

The Basics Of Weight Loss

Many people who are new to the world of weight loss more often than not fall for restrictive fad diets and end up in the vicious cycle of yo-yo dieting. Mediterranean, lactose-free, paleo, gluten-free – all these diets can help you reach your fitness goals if followed correctly. You see, the main mistake people make when starting a diet and expecting incredible results is that they don’t understand how weight loss actually works. It is very simple: it all comes down to counting calories.

If your goal is to drop a couple of pounds, you need to consume fewer calories than you burn, and vice versa, if you want to get bigger you need to eat more than you burn (2, 8). So, in order to lose weight, you need to create a caloric deficit with the help of regular exercise and a healthy diet that provides you with all the essential nutrients. A 1600 calories Keto meal plan is the perfect example. In this article, you will learn more about this nutritional plan and get a sample of a 1600 calorie per day keto meal plan.

How Does A 1600 Calorie Keto Meal Plan Work?

As was mentioned before, following a healthy diet doesn’t mean that you will inevitably lose weight. So, how can you be sure that a 1600-calorie Keto meal plan will work for you? Well, to understand that let’s get back to the topic of a caloric deficit. According to specialists, the best weight loss pace is 1-2 pounds (0.45-1kg) a week (6), since it would ensure a successful and sustainable result.

1 pound of fat equals 3500 calories, so, in order to lose 1-2 pounds a week, you should create a caloric deficit of 500-1000 calories a day (9). This makes a 1600-calorie Keto meal plan a perfect dietary plan for weight loss, since the recommended daily caloric intake of an average man is 2,500 calories, and for an average adult woman this number is 2,000 calories (7). So, if your goal is a gradual and healthy weight loss, then this diet might be exactly what you need.

Keto Diet: The Basics

If you are not familiar with the Keto diet, then today is the day we fix that. A Keto or ketogenic diet is a low-carb high-fat nutritional plan that aims at triggering fat-burning processes in your body. When following a keto diet, you enter a state of ketosis, where your body receives not enough energy from its primary energy source – carbs and begins to burn stored fat instead.

Read More: Keto OMAD Meals: Can This Unexpected Combo Fast-Track Your Weight Loss In A Healthy Way?

Foods To Eat When Following A 1600-Calorie Keto Meal Plan

The main goal of the keto diet is to ensure that your body stays in the state of ketosis and burns your fat storage, therefore you are to reduce and limit your consumption of carbs (5). Based on that fact you need to carefully choose your foods and plan your menu, as eating more carbs than recommended can kick you out of ketosis, setting you back and derailing all your efforts. Here is a list of foods that are low in carbs and can be consumed on a Keto diet (4):

  • Seafood (wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, and cod)
  • Low-carb vegetables (arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, brussels sprouts, and kale)
  • Low-sugar fruits (tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes)
  • Meat, poultry, and eggs
  • Nuts and seeds (macadamia nuts, flaxseed, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, and almonds)
  • Dairy products (cheese, cottage cheese, plain Greek yogurt, cream, and butter)
  • Oils (extra-virgin olive oil, coconut oil, avocado oil, nut oils, coconut butter, and MCT oil)


Foods To Avoid When Following A 1600-Calorie Keto Meal Plan

Keto diet allows you to consume not more than 20-50g of carbs per day. Therefore you should know which foods are carb-heavy and avoid them. Here are some of them (1):

  • Most fruits (grapes and bananas)
  • Grains and starches
  • Processed foods
  • Sweets and sugary foods (sugar, ice cream, candy)
  • Most beans and legumes

Why A 1600-Calorie Keto Meal Plan?

Technically, you should lose weight no matter what you eat as long as your caloric intake is lower than your energy expenditure. However, if you follow a poorly balanced diet, you may end up with serious health-related issues. A 1600-calorie Keto meal plan is a win-win since it not only ensures a gradual and sustainable weight loss, but also offers you a myriad of health benefits (10, 11):

  • Improves acne
  • May lower the chance of certain cancers
  • Reduces seizures
  • May improve brain function
  • Improves PCOS symptoms
  • May improve heart health


Risks Of The Keto Diet

Besides its benefits, this nutritional plan has certain risks, such as (3):

  • Keto flu
  • Nutritional deficiencies
  • Kidney-related issues like kidney stones


Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!

1600-Calorie Keto Meal Plan Menu

As you can see, the Keto diet has legitimate health benefits. Here are some examples of a simple 1600-calorie keto meal plan for you to use as a sample when creating your own 1600-calorie keto meal plan:


Day 1

  • Breakfast: 2 eggs scrambled, 1 tsp butter, 2 pcs cooked bacon, 1 cup of coffee with 2 tbsp heavy cream
  • Calories: 391, carbs: 2g, fats: 33g, protein: 19g
  • Snack: ½ avocado
  • Calories: 114, carbs: 1g, fats: 11g, protein: 1g
  • Lunch: flax pizza (1/4 cup ground flax seeds, 1/8 cup finely grated parmesan cheese, ½ egg)
  • Calories: 381, carbs: 4g, fats: 19g, protein: 24g
  • Snack: 1 cup bone broth, 2 squares 90% dark chocolate
  • Calories: 155, carbs: 3g, fats: 10g, protein: 4g
  • Dinner: 1 paprika chicken thigh with sauce (1 chicken thigh, ½ tbsp paprika, 2 tbsp sour cream), ½ cup cheesy cauliflower puree (1/4 head of cauliflower, ½ tbsp heavy cream, 1 tsp butter, ½ oz sharp cheese), 2 cups raw baby spinach, 1 tbsp ranch dressing
  • Calories: 616, carbs: 7g, fats: 50g, protein: 41g
  • Total calories: 1657, carbs: 17g, fats: 123g, protein: 89g

Day 2

  • Breakfast: 3-inch square sausage and spinach frittata (1 oz raw breakfast sausage, 1oz chopped spinach, ½ oz crumbled feta cheese, 1 egg, 2 tbsp heavy cream, 2 tbsp unsweetened plain almond milk), 1 cup of coffee with 2 tbsp heavy cream
  • Calories: 326, carbs: 2g, fats: 28g, protein: 12g
  • Snack: 24 raw almonds, 2 squares 90% dark chocolate
  • Calories: 271, carbs: 5g, fats: 24g, protein: 9g
  • Lunch: ½ cup simple egg salad (2 eggs, 1 tsp mayonnaise, 1/3 tsp Dijon mustard, 1/3 tsp lemon juice), 4 romaine lettuce leaves, 2 slices cooked bacon
  • Calories: 262, carbs: 1g, fats: 21g, protein: 16g
  • Snack: ½ avocado
  • Calories: 114, carbs: 1g, fats: 11g, protein: 1g
  • Dinner: 6 oz rotisserie chicken, ¾ cup cheesy cauliflower gratin (¾ cup raw cauliflower florets, ¾ tbsp butter, 1 tsp heavy whipping cream, 1 deli slice cheese), 2 cups chopped romaine lettuce, 2 tbsp Caesar salad dressing
  • Calories: 677, carbs: 5g, fats: 48g, protein: 50g
  • Total calories: 1650, carbs: 14g, fats: 132g, protein: 88g


Day 3

  • Breakfast: 2 cream cheese pancakes (1 oz cream cheese, 1 egg, ½ tsp granulated sugar substitute, ¼ tsp cinnamon), 2 pcs cooked bacon, 1 cup of coffee with 2 tbsp heavy cream
  • Calories: 384, carbs: 2g, fats: 33g, protein: 14g
  • Snack: 1 cup bone broth
  • Calories: 50, carbs: 0g, fats: 1g, protein: 1g
  • Lunch: 1 cup Jalapeno popper soup (1 slice raw bacon, 1 oz cream cheese, 2 tbsp heavy cream, ½ cup chicken broth, 1 tsp salsa Verde, 1/8 cup shredded sharp cheddar cheese, 1/8 cup shredded Monterey jack cheese, 1 large jalapeno pepper), 1 Jalapeno and cheddar muffin (1/6 cup riced, raw cauliflower, ½ tsp minced jalapeno, ½ egg, ½ tsp melted butter, 1 tbsp grated parmesan cheese, 2 tbsp grated mozzarella cheese, 2 tbsp grated cheddar cheese, 1 tbsp coconut flour)
  • Calories: 535, carbs: 4.5g, fats: 46g, protein: 25g
  • Snack: 12 raw almonds, 2 squares 90% dark chocolate
  • Calories: 188, carbs: 4g, fats: 16g, protein: 6g
  • Dinner: flax pizza (1/4 cup ground flax seeds, 1/8 cup finely grated parmesan cheese, ½ egg) 2 cups raw baby spinach, 1 tbsp ranch dressing
  • Calories: 465, carbs: 6g, fats: 26g, protein: 26g
  • Total calories: 1622, carbs: 16.5g, fats: 122g, protein: 72g

Read More: What Happens If You Don’t Eat Enough Fat On A Keto Diet?

Day 4

  • Breakfast: 3 eggs scrambled, 1 tsp butter, 2 pcs cooked bacon, 1 cup of coffee with 2 tbsp heavy cream
  • Calories: 463, carbs: 2g, fats: 37g, protein: 25g
  • Snack: 1 cup bone broth
  • Calories: 50, carbs: 0g, fats: 1g, protein: 1g
  • Lunch: 1 cup Cuban pot roast (5 oz boneless chuck roast, 1 tbsp salsa Verde, 1 tbsp canned chopped green chilis, 1/8 cup diced tomatoes, ½ tsp dried onion flakes), 2 cups chopped romaine lettuce, 2 tbsp sour cream, ¼ cup shredded cheddar cheese
  • Calories: 452, carbs: 4.5g, fats: 33g, protein: 29g
  • Snack: 24 raw almonds, 2 squares 90% dark chocolate
  • Calories: 271, carbs: 5g, fats: 24g, protein: 9g
  • Dinner: 1 ½ cup chili spaghetti squash casserole (2 oz lean ground beef, 1 tbsp prepared salsa, ½ cup cooked spaghetti squash, 1 tsp melted butter, 2 tbsp sour cream, ¼ cup shredded cheddar cheese), 2 cups raw baby spinach, 1 tbsp ranch dressing
  • Calories: 368, carbs: 8g, fats: 27g, protein: 25g
  • Total calories: 1604, carbs: 19.5g, fats: 122g, protein: 89g

The Bottom Line

If you have tried a couple of weight loss diets but failed, don’t despair! Perhaps you just haven’t found the diet that would work best for you. And perhaps such a diet is a 1600-calorie Keto meal plan. This nutritional plan encourages you to reduce your consumption of carbs and up your healthy fats intake. Such a dieting approach will push your body in the state of ketosis (when your body begins to burn stored fat because it ran out of energy made from carbs).

A 1600-calorie Keto meal plan ensures that you stay in ketosis and within a calorie deficit, which should lead to weight loss. It also offers such health benefits as improved acne, better heart health, and improved brain function among others. Besides numerous health benefits, the Keto diet has its risks, so it is necessary to consult your doctor or dietician before starting to follow any variation of the Keto diet. If you have the approval of a health specialist, you can use our 1600-calorie Keto meal plan sample as a starting point of your weight loss journey.

Do you know that your body needs some exercise in addition to a proper diet? Check out this 20-min Full Body Workout at Home.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

Reviewed by: Soraya Ziou


  1. Best and Worst Foods to Eat on the Ketogenic Diet (n.d., news-medical.net)
  2. Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
  3. Keto diet side effects: What to expect (2020, medicalnewstoday.com)
  4. Keto Diet: A Complete List of What to Eat and Avoid, Plus a 7-Day Sample Menu (2020, everydayhealth.com)
  5. Ketogenic diet: Is the ultimate low-carb diet good for you? (2017, health.harvard.edu)
  6. Losing Weight (2020, cdc.gov)
  7. Rapid Weight Loss (2019, webmd.com)
  8. Weight-loss basics (2019, mayoclinic.org)
  9. What to know about calories and body fat (2019, medicalnewstoday.com)
  10. What’s a Ketogenic Diet? (n.d., webmd.com)
  11. Why is the keto diet good for you? (2020, medicalnewstoday.com)

90,000 Do I need to count calories on a keto and low-carb diet?

Despite the fact that eggs are considered a protein food, fats (yolk) have the highest calorie content. Energy value of two large eggs – 146 kcal:

  • 4 from carbohydrates (1 g) (2%)
  • 52 from proteins (13 g) (34%)
  • 90 from fat (10 g) (64%)

Calorie counting isn’t everything

If you get more energy from food than your body needs over an extended period of time, the excess will be stored as fat.Conversely, if you get less energy from food than you need for an extended period of time, your body will deplete fat stores, leading to weight loss. Therefore, some argue that calories are the main metric to rely on if you want to lose weight. All that needs to be done is to reduce the calorie content of the food you eat.
Sounds simple in theory, but much more complicated in practice. Weight management is not limited to counting calories consumed and burned.Changes in weight can be influenced by hormones.
Hormones play an important role in the development of hunger and appetite, the formation of body fat and excess weight. According to research, low-carb and keto diets can trigger the synthesis of hormones that regulate appetite, especially in those who are overweight or insulin resistant.
In one study, overweight people ate only eggs or rolls for breakfast. Although breakfast in both groups was the same calorie content, the group of people whose breakfast consisted of eggs stayed full longer and ate fewer meals for lunch than the group who ate baked goods for breakfast.
Insulin levels and your body’s sensitivity to insulin can affect whether or not you consume all of your calories. In people who are overweight, elevated postprandial insulin levels and a slow metabolism can lead to weight gain. Reducing your carbohydrate intake can help prevent weight gain, according to research.

“Calories need to be counted, but you don’t need to count them.” – Dr. Eric Westman

Low carb diets regularly outperform low calorie weight loss diets.This is supported by research in which calories on a low-carb diet are deliberately not counted or capped.
For example, in a 2004 study, overweight and obese people ate a low-fat and low-carbohydrate diet for one week. Both diets were designed to reduce your calorie intake by 500 per day. It turned out that study participants in the low-carb group lost more weight than in the low-fat group, despite the fact that the calorie content of foods was higher in the carbohydrate-restricted group.

It can be concluded that calories are important in weight management, but are just one factor. It is also important to take into account the hormonal background and the person’s lifestyle.

Do you really need to count calories on a keto diet or not?

We do not recommend counting calories. First, it’s impossible to know exactly how much energy you get from a particular food, let alone the fact that it’s impossible to predict how your body will use it. It’s far more important to choose foods that release hormones that reduce hunger and promote safe weight loss.
Choose minimally processed foods that contain
high-quality protein, healthy fat, and nutrient-dense
fiber carbs, especially vegetables. If you’re really having a hard time losing weight, avoid high-calorie foods that are easy to over-eat, even if they’re low in carbs. These include cheese and nuts.

Instead of counting calories on a keto diet, balance your diet with nutritious, low-carb meals.Here you will find a large number of simple keto recipes for breakfast, lunch, dinner and dessert.

Francesca Spritzler

“This article has been translated into Russian by Diet Doctor, the world’s largest low-carb diet site.”

THERAPEUTIC KETOGENIC DIET. Calculators, Featured Foods, Articles

Never allow less than 1600 calories per day unless you are a small child.When starting a ketogenic diet, NEVER count on a lack of calories, even if you need to lose weight. Then enter a couple of days a week of fasting or reduced calorie intake if a plateau in weight loss begins

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    The Golden Keto Section is 80% fat in calories, 15% protein and 5% carbohydrates.

    TABLE BJU 15-80-5

    The laxest combination for perfectly healthy people who do not need ketosis, 1: 1: 1 which means 100 grams of protein, 100 grams of carbohydrates, 100 grams of fat per day

    Another way of calculating – up to 30 grams of carbohydrates, proteins at the norm, fat up to the calculated calorie content, but not less than the amount of protein

    For epilepsy, the ratio is different On a classic ketogenic diet for epilepsy, the ratio of fats to proteins and carbohydrates looks like this – 4 : 1: 1, where 4 is the proportion of fat.But if 50% of calories are replaced by medium chain triglycerides (MCT oil), then this ratio can be changed to 1.2: 1: 1

    How ketosis affects the brain HERE and HERE

    Why ketogenic diets in principle The best way to improve health by improving mitochondrial function CLIK

    What foods to buy CLICK HERE,

    What fruits you can eat CLICK HERE

    Preferred fats CLIK

    History of the ketogenic diet


    Asked Questions

    Difference Between Ketogenic Diet and Low Carb Fat (LCHF)

    Why It’s Important to Use Elements of the Paleo Protocol While Following the Ketogenic Diet CLIC CLIC CLIC CLIC

    Ketogenic Diet and Disease Treatment of Autism 9000


    Natasha Campbell-McBride Lectures.GAPS. Autism. AIP.

    Psychiatric diseases CLIC CLICK CLICK

    Why it is not enough to eliminate gluten- http://galinaleb.com/paleo-solution/

    Avoid unnecessarily lowering proteins CLIC

    for children HERE

    The importance of Vitamin D


    Autism and Vaccination Link

    Keto Diet Menu Plan

    Keto Diet Menu Plan

    Keto Diet Menu Plan


    What is a Keto Diet Menu Plan?

    Many nutritionists use the Keto diet to lose weight, some of them use such diets themselves, one young girl is a doctor who sits on such a diet and publishes a lot of videos where she gives recommendations and answers questions from viewers, uploads a photo of her diet and looks very good …I became interested and really wanted to become slim like this nutritionist. She advised subscription to KETO-Plan, subscription is paid, but 49 rubles is complete nonsense in the modern world. After filling out general questions, access to your personal account opens, where everything is detailed, according to the data that I entered. Now they say that such a diet is popular in many countries. The essence of the keto diet is to eat more fat in relation to protein and unlimited fiber from greens and vegetables with a low glycemic index.That is, you cannot eat tomatoes and other vegetables that do not have a green color. You can eat an unlimited number of cucumbers, but you cannot eat carrots. And of course, you can’t eat porridge, even such seemingly healthy and non-obesity buckwheat porridge, on which many have lost weight.

    The effects of using the keto diet menu plan

    The main advantage of the KETOPLAN diet is its versatility and low cost. You can take care of your health today, and getting food for every day is easy in just a couple of moments.Ketoplan is a healthy approach to weight loss and the ability to quickly restore normal functioning of internal organs.

    Expert opinion

    The keto diet makes the body work in a new format: fats are not stored in reserve, but are the main source of energy, starting the process of ketosis. This type of food is quite satisfying, high calorie content contributes to the absence of breakdowns. And it’s easy enough to stick to 1200-1300 kcal per day. Due to the impressive amount of proteins and fats, it takes a little kilograms per week.But in a month it is really possible to lose about 3-5 kg. True, a lot depends on individual characteristics.

    How to order

    In order to place an order for the keto diet menu plan, you must leave your contact information on the site. The operator will contact you within 15 minutes. Will clarify all the details with you and we will send your order. In 3-10 days you will receive the parcel and pay for it upon receipt.

    Customer Reviews:


    With the help of the Keto diet, I managed to get rid of 5 kg in 4 weeks.After giving birth, I gained a little extra weight in the waist and buttocks. It was not possible to dump with usual diets and sports activities. The body thought that it was under stress and began to accumulate even more fat, and then also water. A month later, I quit classes as I gained 2 kg and felt overwhelmed. A friend advised me to use the Ketoplan. At first, I did not believe that fatty fish can help in burning fat, but in practice it turned out that kilograms go away literally before our eyes.The main thing is to stick to the plan and not add unhealthy foods to the diet. Even if you really want to, you need to hold on.

    Fyokla Pavlovna

    Have you been planning to start losing weight on a ketogenic diet for a long time? But don’t know where to start? Then you are on the right track !!! Keto diet is easy !!! Try the new KETOPLAN subscription and everything will fall into place. “KETOPLAN” is an individual meal plan tailored for you. No starvation, everything is simple, tasty and healthy.

    I sat on the Keto diet for six months and during this time I managed to lose 20 kg.Before that, it was not possible to get in shape for more than 10 years, although in the past I am a professional athlete. There was a violation of the hormonal background, after which everything stopped working normally. Only this application saved me. I liked this power system very much, although it is not suitable for everyone. Consider the characteristics of your body before eating food. Remember that fatty acids and protein can negatively affect intestinal motility. In addition, people with weak stomachs need to control the intake of additional micronutrients from vegetables and fruits.You need to consume as much fiber as possible and then everything will be fine. Where to Buy a Keto Diet Menu Plan? The keto diet forces the body to work in a new format: fats are not stored in reserve, but are the main source of energy, starting the process of ketosis. This type of food is quite satisfying, high calorie content contributes to the absence of breakdowns. And it’s easy enough to stick to 1200-1300 kcal per day. Due to the impressive amount of proteins and fats, it takes a little kilograms per week. But in a month it is really possible to lose about 3-5 kg.True, a lot depends on individual characteristics.

    Meal plan and grocery shopping list. 35 WEEK ONE. Menu and product list 36 SECOND WEEK. Menu and list of products 42. Part three. Recipes. … In other words, such diets are unsafe and not suitable for long-term use, which means they cannot become a way of life. All effective eating patterns are based on cutting back on carbohydrate-rich foods. … tika, keto-adapted people remain in ketosis by consuming 50 grams each.carbohydrates per day. What to do for those with diabetes. Hello friends! Do you know how to stop wanting to eat sweets, start eating fatty foods and, finally, lose weight with practically no food restrictions and no sports? Read on and I’ll tell you how a keto diet (menu for the week) for women will help you lose weight and discourage the desire to gobble up candy and cookies. Yes it is possible! My blog is the place where I constantly tell you the secrets for losing weight. You have, I hope, noticed that I adhere to three basic principles: do not harm yourself, do not lose the pleasure of delicious food and do not torment yourself too much.Today’s post will also be no exception. I will tell you about the food system, which contains in its diet a large number of permitted foods, and most importantly tasty ones. The dietary menu of the keto diet consists of. The keto diet can be dangerous for those who have problems with the hormone prolactin. Due to the lack of a normal amount of carbohydrates in the diet, there is a possibility of disruption in the release of hormones such as estrogen and progesterone in women. The nutritionist said that the keto diet is a treatment program and is prescribed by a doctor…. Nutritionist Margarita Koroleva believes that the Paleolithic diet can act as a treatment program according to the recommendations of doctors. It is suitable for those people who have problems with the immune system. The paleo menu includes animal products, but of organic origin. The ketogenic diet is becoming more and more popular, and this is not surprising – after all, with its help, you can noticeably lose weight in a short time. About how this diet works and whether it is suitable for everyone, we talked with Tatyana Nikolaevna Solntseva, Ph.D.- Tatyana Nikolaevna, please tell us how the keto diet appeared. – In fact, it was proposed a long time ago, 100 years ago, by Dr. Russell Wilder. It was originally used to treat childhood epilepsy. Subsequently, it turned out, h. The main difference between the ketogenic diet and other low-carbohydrate diets is an even greater restriction of carbohydrates (less than 50 g per day) and, in addition, increased fat intake – about 70% of the daily calorie intake. For example, with a caloric content of 2000 kcal, 70% of the daily caloric content will be 1400 kcal, which corresponds to 155 g of fat.Here is an example of a 2030 kcal daily keto diet menu consisting of 45 g of carbohydrates, 125 g of protein and 150 g of fat. So it will be clearer what such a diet is. … keto flu: weakness and gastrointestinal upset; fatal cardiac arrhythmias due to selenium deficiency; nephrolithiasis (kidney stones) The keto diet is praised not only by celebrities with ideal shapes, but also by nutritionists. But, despite the ardent supporters, there are also opponents who argue that such a diet does not work for most people…. The keto diet is praised not only by perfectly shaped celebrities, but also by nutritionists. But, despite ardent supporters, there are also opponents who argue that such a diet does not work for most people, not to mention a number of dangerous side effects. Features of ketotherapy. A good diet involves a balance of nutrient content: 55% carbohydrates for energy, 30% fat and 15% protein. Weekly keto diet menu with recipes and precise macros (KBZhU). Suitable for every day for both women and men…. Check the menu plan and always be prepared for low-carb meals (hard boiled eggs, crispy bacon, bone broth, mayonnaise, pesto, mustard, etc.). If you don’t like an ingredient on this menu, replace it with another ingredient with the same amount of net carbs (beef for pork, blackberries for raspberries, etc.). Keep track of your magnesium, potassium, and sodium intake. Electrolytes are essential for your health and weight loss, especially during the first few days of a ketogenic diet.





    The main advantage of the KETOPLAN diet is its versatility and low cost.You can take care of your health today, and getting food for every day is easy in just a couple of moments. Ketoplan is a healthy approach to weight loss and the ability to quickly restore normal functioning of internal organs.

    keto diet menu plan

    Many nutritionists use the Keto diet to lose weight, some of them use such diets themselves, one young girl is a doctor who sits on such a diet and publishes a lot of videos where she gives recommendations and answers questions from viewers, uploads a photo of her diet and looks very good.I became interested and really wanted to become slim like this nutritionist. She advised subscription to KETO-Plan, subscription is paid, but 49 rubles is complete nonsense in the modern world. After filling out general questions, access to your personal account opens, where everything is detailed, according to the data that I entered. Now they say that such a diet is popular in many countries. The essence of the keto diet is to eat more fat in relation to protein and unlimited fiber from greens and vegetables with a low glycemic index.That is, you cannot eat tomatoes and other vegetables that do not have a green color. You can eat an unlimited number of cucumbers, but you cannot eat carrots. And of course, you can’t eat porridge, even such seemingly healthy and non-obesity buckwheat porridge, on which many have lost weight.

    The golden rule of losing weight is to burn more calories than you consume. But you can’t just take and drastically reduce the amount of food. The body does not like this. … Healthy eating experts advise against trying to drastically lose 5-10-15 kg by cutting back on the calorie content of food.Natural weight changes should be about 1-1.5 kg per week. This is the most comfortable, on average, for a person, the rate of weight loss, to which one should strive. More related articles. Slimming. Low-calorie foods for organizing proper nutrition: calorie tables, recipes for dishes from low-calorie foods. … It is recommended to start the process of losing weight with adjusting nutrition and eating behavior in general. Nutritionists note that it is impossible to get the desired result without proper nutrition.Let’s look at the basic rules of nutrition, top low-calorie foods, and recipes for delicious and healthy dishes. Please note – the article is for informational purposes only. To lose weight effectively and without harm to health, it is recommended to consult a specialist for advice. Slimming Products – List and Table of Low Calorie Foods. Daily calorie content. Many people who lose weight make up a diet taking into account the daily calorie content. This is a very conditional indicator that is calculated individually…. It is unreasonable to rely only on the daily calorie content when drawing up a menu of proper nutrition. You can calculate the number of calories taken with food, but subtracting from this indicator their consumption during physical activity is problematic. Even sleeping or working at a computer in the office takes energy from the body. … Weight loss will be rapid if you reduce calories by 30-40% and add physical activity. However, in this case, the likelihood of a breakdown from the diet, a deterioration in well-being increases. A calorie diet implies the correct calculation of a comfortable daily intake of calories, while almost all existing foods are allowed to the diet (with the exception of foods that are harmful and dangerous to the body).Let’s figure it out. The essence of the method of losing weight with calculations. For weight loss, you need to count the calories consumed every day. Individual daily calorie intake and serving sizes are determined individually based on weight, health and lifestyle. To calculate calories, you just need to have a kitchen scale, a calorie table, a diary for recording the diet and calories eaten at one meal, and a regular calculator. If you are planning to lose weight, you are probably interested in the food calorie table.Visit the Herbalife Nutrition website for a complete list of calories per 100 grams of ready-to-eat meals. … If you are planning to lose weight, you are probably interested in the food calorie table. It is she who will help to adjust the diet and select the optimal list of ready-made meals that will help you get rid of excess weight faster. In addition, a complete table may include the glycemic index and the chemical composition of foods: this is useful not only for those who are losing weight, but also for those who are looking after their health.Why do you need a calorie table. Daily calorie counting is a way to lose weight, in which it is not forbidden to eat your favorite dishes, but their strict dosage must be observed. Thanks to the established calorie rate, you can both lose unwanted pounds, and simply maintain the weight at the optimal level. … The principle of losing weight on a calorie diet is that during the day the body must receive fewer calories than it uses. Thus, energy will begin to be spent from body fat…. Calorie content of individual products. For the convenience of calculating permissible food combinations, you can use the table of calorie content of allowed products. Caloric content is indicated for the raw product. You can find out about the calorie content of other products by contacting our clinic. Lose weight without depriving yourself of delicious meals and good nutrition. Come to us to change your figure without exhausting fasting and experiments on the body. Live for your pleasure, forgetting about extra pounds.Strive for excellence with us! … Official site – Slavic clinic of weight loss and proper nutrition ”. Palchikov Maxim Alexandrovich. By clicking on the “Sign up” button, you accept the site’s agreement on the processing of personal data and agree to the offer agreement. Calculate the actual calorie intake of your daily diet. To do this, you need to write down everything that you ate and drank during these days in a food diary within 5-7 days. And then, using the table of calorie content of foods, calculate how much your daily diet costs in kcal.Step 2.. If your actual diet is more than 3000 kcal per day, reduce your food intake gradually – by 300 – 500 kcal per week until you reach the calculated individual calorie intake. Step 4. Calculate your daily fat requirement. Divide the calories in your diet for weight loss by 4 and then by 9. Role in weight loss. Nutrient balance helps you build your nutrition plan. If you need to lose weight, it is important to systematically put your body into optimal functioning mode – with enough calories and a BJU ratio.It is equally important that the food suits your daily lifestyle. Nutrient ratio and calorie content. Nutrient ratios are directly related to nutritional goals and total calories. The standard daily amount of nutrients for a 2000 kcal diet is 91 grams of protein, 65 grams of fat and 271 grams of carbohydrates, or, as briefly indicated, 3-3-4. How to calculate calories for weight loss or weight gain. Calorie calculation of the daily diet and pitfalls in the issue of calorie counting.Why count calories at pp. And also how to calculate the calories of ready meals. … Caloric content (energy value) -. This is the amount of energy released in the human body from food during digestion, provided it is completely absorbed. Energy value is measured in kilocalories (kcal) or kilojoules (kJ) per 100 grams of food. When specifying the calorie content of a product, the prefix kilo is often omitted.

    Keto diet (ketone diet)

    Keto diet or ketone diet (eng.Ketogenic diet is a low-carb, high-fat, moderate-protein diet. Usually, carbohydrates from food are converted into glucose, which is extremely important for the nutrition and functioning of the brain. However, if the diet is low in carbohydrates, the liver converts fat into fatty acids and ketone bodies. Ketone bodies enter the brain and are used as an energy source instead of glucose.

    Keto Diet Example

    Food intake Diet
    • Scrambled eggs (three eggs; weight – about 180 grams; calorie content – 264).
    • Protein shake (one serving; 30 grams; 121 kcal).
    • Toast with cheese (weight – 50 grams; calorie content – 197).
    • Brown rice (30 grams; calorie content – 88).
    • Chicken breast (fried or boiled; weight – 170 grams; calorie content – 276).
    • Cheese (thirty grams, 109 kilocalories).
    Afternoon snack
    • Protein shake (one portion; 30 g; 121 kcal).
    • Almonds (30 g; 134 kcal).
    • Salmon (130 g; 256 kcal).
    • Brown rice (30 g).
    • Salad (30 g).
    Second supper
    • Curd (100 g).
    • Casein (30 g).

    As a result, this menu gives a person 1938 kilocalories per day, he eats 211 grams of protein, 90 grams of fat and only 81 grams of carbohydrates.

    This menu should not be regarded as an indispensable rule of the keto diet, which in no case should be violated. Rather, this is a recommendation for calculation: now you know in general terms how many proteins, calories and fats you need, you can choose the products yourself.
    It is also important to calculate calories and nutrients based on your physique, fat percentage, muscle mass and age.

    REMEMBER! It is extremely difficult to find out how many calories are in ready-made meals, so you should measure the calorie content of the ingredients, estimate their amount in raw / dry form.

    In general, as they say, naked mathematics. In addition, it should be borne in mind that all reference books indicate the weight of products before cooking !!!
    A detailed nutritional data sheet can be found HERE.

    The Keto Diet: Food List

    In a keto diet, both the amount of food eaten and their composition are important. If you decide to replace brown rice with a product similar in composition, this will not change anything. For the body, the “shell” of the product is not as important as the amount of carbohydrates.Twenty grams of carbohydrates from brown rice behave in the body in the same way as twenty grams of carbohydrates from bread. But it is worth noting that such a fact is as important as the glycemic index . All carbohydrates have their own, and it depends on how quickly this product is processed and goes into the glycogen phase.

    In terms of the consumed products, the keto diet is similar to the famous Kremlin and Atkins diet, however, it is not the products themselves that play an important role here, but their quantity. You cannot completely exclude the use of carbohydrates, you just need to minimize their use.

    The best option is 100 grams of carbohydrates per day, this is enough for normal muscle and brain function.

    List of foods used in the keto diet:

    • Poultry, animals
    • Fish (including fatty)
    • Curd
    • Eggs
    • Cheese
    • Nuts
    • Vegetables (but not all)
    • Milk

    Regarding vegetables, it should be said that they contain a small amount of carbohydrates, so you need to monitor the total number of calories (their amount eaten at a time should not exceed 40 grams).

    As for meat and milk, these products can be consumed in sufficient quantities. From meat it is better to use turkey or chicken, it is better to drink skim milk. The best fish for the keto diet are salmon, cod and herring.

    The Keto Diet Blacklist

    The following products and product groups are categorically unacceptable for use during the keto diet:

    • Groats
    • Grapes
    • Bananas
    • Baking
    • Beet
    • Carrot
    • Potatoes
    • Pasta
    • Sugar

    Benefits of the Keto Diet

    The main plus of the keto diet is, of course, the fairly rapid loss of subcutaneous adipose tissue.This is especially important for athletes, because with many other diets, part of the muscle mass evaporates along with fat. With the loss of muscle mass, the body’s metabolic rate slows down.

    The ketogenic diet is also suitable for people who do not exercise. The keto diet doesn’t make people starve, it doesn’t take away calories from them. Roughly speaking, we simply compensate for the decrease in the amount of carbohydrates at the expense of proteins and fats. Of course, this does not mean that by drastically reducing the intake of carbohydrates, you can overeat fatty and protein foods.Calorie content must be kept within normal limits.

    Another undoubted plus of the keto diet is appetite control. Many people who have been on a particular diet know that the strongest appetite comes just during the diet. The keto diet eliminates hunger. This is due to the fact that with it the level of insulin in the blood is low, namely, insulin is responsible for the appearance of a feeling of hunger. Fatty and protein foods, which are saturated with the keto diet, allow a person not to experience a brutal appetite and, at the same time, to lose weight.

    Often after the end of the diet, people complain that the weight has returned very quickly. The fact is that most diets for the body are like a roller coaster – constant stress. When there are few nutrients, metabolic processes slow down; when there is a lot, the body cannot cope with processing, and utilizes the excess into fat reserves.

    The keto diet excludes the occurrence of such an effect, since the person does not starve.

    Negative aspects of the keto diet

    Given that the keto diet focuses on fatty and protein foods, digestive disorders are not excluded – heaviness in the stomach, bloating, constipation.This is because there is little or no fiber in the diet, found in breads, potatoes, fruits and vegetables. To avoid digestive problems, some vegetables and fruits should be consumed in minimal quantities. For example, apples, cabbage, sour grapes are suitable.

    Another disadvantage of the keto diet is the unpredictability of glucose deficiency. It is not known how your body will behave if you deprive it of such an important energy resource.

    It will take time for the body to rebuild the body to ketone bodies.As a rule, in the first week, a person feels unwell, dizziness and general weakness. It is important to hold out for at least 21 days to see the results of the diet.

    Contraindications to the use of the keto diet

    The keto diet is categorically contraindicated for diabetics: an excessive amount of ketone bodies in the blood can lead to a sharp deterioration in well-being and even death. In addition, you should not use the keto diet for people with diseases of the kidneys, digestive system, intestines.Glucose deficiency affects brain activity, so a keto diet is undesirable for brain workers.

    The keto diet makes it difficult to do strength sports and intense training.

    On the one hand, the keto diet is simple, on the other, it is quite difficult. Of course, everything depends on the chosen form. Some people are so bigoted that the diet ends badly. You cannot neglect the rules of the diet, you need to listen to your body, give it a break.Ultimately, the main thing is health. This should not be forgotten.

    90,000 how to count bju on a keto diet

    how to count bju on a keto diet

    how to count bju on a keto diet


    What is how to count bju on a keto diet?

    I recovered a lot after my second pregnancy, literally turned into a tortured hippopotamus.Children took up all my time, I could not find a way to regulate my diet or exercise. So I had to act radically and look for an auxiliary tool. I chose these capsules due to the fact that they have a natural composition and, in principle, quite an affordable price. I spent on drink the course, without missing the receptions, and really lost weight, it is not in vain that such good reviews are written about the tool. I lost 11 kilograms, but the excess weight still remains, I want to repeat the technique after a slight break.

    The effect of using how to count bju on a keto diet

    The Keto Diet Complex is the easiest way to lose weight.I was the first among my friends to try it. When they saw me, they also ordered and began to take. Today we are all slim, sexy, just beauties.

    Expert opinion

    My impressions of the Keto Diet complex are only excellent. It was even pleasant to drink due to the fact that it contains medicinal plants. Usage is the easiest. When I look at myself in the mirror, I feel a little pride. What can I add, I’m ready for summer and vacation, thanks to the manufacturer.I am happy with this method of losing weight, and also the price is affordable.

    How to order

    In order to place an order on how to count bju on a keto diet, you must leave your contact information on the site. The operator will contact you within 15 minutes. Will clarify all the details with you and we will send your order. In 3-10 days you will receive the parcel and pay for it upon receipt.

    Customer Reviews:


    In the life of every woman there always comes a period when it is important to please one man.And for this you need to do a lot, and first of all, bring the weight back to normal, restore the beauty of the skin, hair and nails. It happened to me too. And I chose Keto Dieta capsules, so as not to sit on boring diets. I found information in articles about popular products, of course, the source was the Internet. I attracted the herbal composition, the absence of allergies, since I am inclined to this business, and the fact that it is necessary to take only 1 a day. In the end, I managed to get my ideal weight, eating tasty, after already 3 weeks.


    Keto Dieta – slimming capsules, the composition of which corresponds to the principles of the keto diet. The tool begins to act immediately after the first dose and fights the most “difficult” fat – visceral. The drug quickly gained popularity and received many conflicting reviews. Whether it is effective or not – further.

    As a result of taking the Keto Diet complex, I don’t feel like eating. Calories from food are not stored as fat, but are converted into energy.For a month, the stomach shrinks in volume, you eat up in small portions, never feeling hungry. At the same time, there is: a decrease in the content of cholesterol and glucose in the blood; a powerful fight against fat deposits in the most problematic places – on the abdomen, waist, arms, chest, hips, weight loss; cleansing the body, each of its cells, from toxins and toxins. Plant fibers absorb them like a sponge and excreted in urine and feces; elimination of cellulite, stretch marks and scars; the return of skin elasticity and firmness; the formation of clear body proportions; building muscle mass due to the fact that the formula contains L-carnitine.Where to buy how to count bju on a keto diet? My impressions of the Keto Diet complex are only excellent. It was even pleasant to drink due to the fact that it contains medicinal plants. Usage is the easiest. When I look at myself in the mirror, I feel a little pride. What can I add, I’m ready for summer and vacation, thanks to the manufacturer. I am happy with this method of losing weight, and also the price is affordable.

    How to count KBZhU in keto mode. At the moment, the most convenient for me is the application on the phone.How many calories are there on a keto diet? Calculate your current coloration to maintain your current weight in a stable state. This is best done with 2-3-5 calculators of your choice c. Instructions for calculating calories and BJU on a ketogenic diet. … The energy value of a meal on a keto diet looks like this. The first is written for those who are not yet ready to scrupulously count carbohydrates and calories. The keto calculator is essential for the correct calculation of calories and nutritional norms. Excessive protein intake should not be allowed on the Keto Diet…. You have not figured out, apparently, in the diet, there you also need to follow Bju. Do not go over with proteins (proteins 0.5 per 1 kg of dry muscle) coal no more than 40 for. Keto diet calculator. Deciding to go on a keto diet? This online calculator will help you quickly and accurately calculate the BJU for a keto diet. … Proteins. Fats. How to correctly calculate the calorie content of food consumed. So what should your keto diet BJUs look like? … There are many free keto diet calculators that can be incredibly easy to figure out how many grams of each macronutrient you need.The keto diet. Tips for beginners. Where do you start? 1. The recommended proportion of BZHU in% is 20/70/10. 2. How to calculate BJU on a keto diet? One of the main rules is that protein cannot be consumed in large quantities. Proteins: count as 0.8 * kg. weight. Fat: 2-2.5 times more protein per grams. It’s minimum. Calories, proteins, fats and carbohydrates calculation. Latest articles. Menu for the keto diet. How many calories do you need per day and should you count them on a keto diet? Why diet is not losing weight. A keto calculator with which you can accurately calculate proteins, fats, etc.Your protein intake on a ketogenic diet does not change depending on yours. Hello! On keto the second month, I eat without exact counting BJU, I just can not figure out the calculator! But I eat only those products that. That direct correlation of proteins, fats and carbohydrates on a ketogenic diet must be strict. … I already wrote how to count KBZhU in the article Technique for calculating calories, proteins, fats and carbohydrates ”Carbohydrates on a keto diet should. Keto diet how many calories per day, is it necessary to calculate calories on a ketogenic diet? …What are calories? How many calories per day do you need on a keto diet? A calorie is a unit of energy used by the body to perform various types of physical activity – voluntary movements: walking, running, jumping, as well. Carbohydrates on a keto diet. Recipe for Success. 4:35 am. Calorie calculation does not contradict keto in any way. There is no connection with calories. Keto is, first of all, the ratio of BJU and in. There is simply no such need, counting, if you eat your BJU clearly until you are full. However, it can be especially. Daily keto diet menu: recipes with bju calculation.Following this power system, you must understand one important thing. The keto diet is a great way to not only lose those extra pounds, but also completely change your lifestyle. Reducing the amount of carbohydrates on a keto diet compensates for fatty and protein foods. Unlike other power systems. The Keto Diet: Fats, Proteins, and Carbs. How to find the balance? At the heart of the ketogenic diet is switching from one source. So, 20 grams of carbohydrates per day is an unlimited amount in meat, eggs, mushrooms, hard cheese, fats and oils.carrots as seasonings. Such a set will allow you not to go too far with carbohydrates and consume the required amount of fat.





    The Keto Diet Complex is the easiest way to lose weight.I was the first among my friends to try it. When they saw me, they also ordered and began to take. Today we are all slim, sexy, just beauties.

    how to count bju on a keto diet

    I recovered a lot after my second pregnancy, literally turned into a tortured hippopotamus. Children took up all my time, I could not find a way to regulate my diet or exercise. So I had to act radically and look for an auxiliary tool.I chose these capsules due to the fact that they have a natural composition and, in principle, quite an affordable price. I spent on drink the course, without missing the receptions, and really lost weight, it is not in vain that such good reviews are written about the tool. I lost 11 kilograms, but the excess weight still remains, I want to repeat the technique after a slight break.

    The keto diet is a high-fat, low-carb diet, the strictest type of low carb high fat diet. On a keto diet, the amount of carbohydrates is limited to 20-25 g per day.This is, for example, 1 apple. But apples on keto are not eaten, as well as cereals, bread, pasta, potatoes, sugar, honey, fruits. A full description of what a keto diet is for weight loss, where to start a ketogenic diet, how to choose a diet and calculate BJU to enter ketosis and burn excess body fat, a list of permitted and prohibited ones. The ketogenic (KETO) diet is well known as a low-carb diet in which the body uses ketones, which are produced from fat in the liver, for fuel. Dominating fats and proteins and avoiding carbohydrates – the keto diet has become a culture.What are its features and what are the risks, what do the experts say? How the keto diet works. The keto menu requires a complete rejection of carbohydrates at the beginning of the diet. After the onset of ketosis, they are added to the diet – 50 grams per day. This method of losing weight is based on 2 principles: Getting energy from. The keto diet is an alternative to full hunger strikes that can cause less damage to the body. Together with food, we continue to receive everything we need. The keto diet is a low-carb diet with moderate protein intake and increased fat intake.This allows the body to enter a state of ketosis, in which the liver begins to produce ketones. The keto diet is recommended by many doctors. The keto diet can be especially beneficial for losing excess weight (*) without feeling hungry and treating diabetes. … I practice the keto diet regularly, but as a rule, no more than 2-3 weeks. I use it for the final resurfacing of the muscle relief after gaining muscle mass. The diet is appropriate for the task at hand. The keto diet is the new name for the long-standing Atkins diet.Atkins made millions from his books and diet because he promised people instant weight loss. He also tried to treat cancer with a keto diet, but.

    The Keto Diet. Menu, reviews

    Keto diet recipe for weight loss

    Type of diet – low carbohydrate

    Weight loss – 4-5 kg ​​per week

    Application period – from 2 weeks to several months.

    If you want to lose weight, get rid of cellulite and at the same time maintain muscle mass, the keto diet is exactly what you need.Initially, the keto diet was developed as a remedy, however, over time, its benefits for losing weight have become clear. It is based on a change in the balance in the diet towards protein and fatty foods, such as meat, seafood and fish, eggs, various oils, milk and various lactic acid products. Therefore, for those who like to eat deliciously, but want to maintain a beautiful figure, a menu based on such products may seem quite attractive.

    Basic principles of the keto diet

    The energy value of fats is the highest, therefore, in a normal state, our body stores them “for a rainy day.”In this case, the main source of energy is complex carbohydrates, which are broken down to a simple sugar – glucose. Therefore, in order to “convince” the body to break down fatty acids to extract the energy stored in their bonds, it is necessary to minimize the intake of carbohydrates along with food. That is why this type of diet is called low-carb diets (Ducan’s diet, Kremlin diet). Since carbohydrates are no longer supplied, ketosis begins – the breakdown of fats with the formation of ketone bodies, which serve as the main source of energy primarily for brain activity.For people who are losing weight, it is especially valuable that this process also involves excess adipose tissue, from which they are so eager to get rid of.

    Ketosis in the body starts at a different level of decrease in sugar intake. It all depends on the usual amount of carbohydrates for the body. So, for some, it will be necessary to reduce the consumption of sweet and starchy foods to 30 grams per day, others up to 7 grams over the same period. Weight loss on a keto diet over a two-week period is 7-9 kg.

    But the most important thing is the ratio of proteins, fats and carbohydrates.The calorie content of your daily diet should be as follows: 70% of calories – fats, 15-20% of calories – proteins, 7% – carbohydrates.

    The number of meals should be no more than 3.

    During the diet, the following foods should be excluded from the menu:

    – all types of cereals;

    – any bakery, confectionery and pasta products, baked goods;

    – fruits: grapes and bananas;

    – vegetables: beets and carrots, potatoes;

    – sugar, jam, honey.

    Recommended products:

    – meat, poultry, fish (including fatty varieties),

    – various types of oils and all kinds of nuts,

    – cheese, whole eggs, as well as a small amount of non-starchy vegetables / salads are not limited, other vegetables not more than 40 grams per day /.

    Sample weekly keto diet menu:

    This menu must be repeated throughout the week

    Breakfast: (8.00-10.30)

    Protein cocktail (consists of: cottage cheese, berries, milk) one glass.

    White from three hard-boiled eggs.

    Bread with cheese (low-calorie, no more than 250 Kcal).

    Lunch: (12.00 – 14.30)

    Brown rice on water.

    One slice of cheese.

    Boiled chicken without skin -150 gr.

    Afternoon snack: (16.00)

    A glass of cocktail (Mix in a blender – milk, cottage cheese, banana)

    Handful of walnuts.

    Dinner: (17.00 – 18.30)

    Fish 150 gr. steamed or grilled.

    Brown rice, cooked in water, one portion.

    Salad (1/2 cucumber, red onion, 1/2 tomato).


    The Benefits of the Keto Diet.

    Anyone who has been on a diet at least once in his life knows how strongly the feeling of hunger develops at this time. Physiologically, this sensation is triggered by fluctuations in blood sugar levels.Since low-carb diets are aimed at reducing carbohydrate intake as much as possible, these fluctuations are minimal. This leads to a simplified perception of changes in the usual diet, since the feeling of hunger and appetite are not much different from the usual.

    Also, the life of those who are losing weight is facilitated due to the fact that the basis of the keto diet (proteins and fats) is absorbed much longer than carbohydrates. Therefore, the feeling of satiety after the next meal lasts significantly longer.

    When properly followed, the keto diet can help you develop muscle definition and significantly reduce the external effects of cellulite. It will be useful to combine diet with sports exercises: jogging, walking, fitness. It should be borne in mind that in the beginning, this type of diet can cause a tendency to overwork. Therefore, too zealous with physical activity is also not worth it.

    Restrictions and recommendations for the keto diet

    The dietary menu in terms of its calorie content practically does not differ from the usual one, corresponding to age, gender, weight and anatomical features.On average, the calorie restriction should not exceed 15-20%. Otherwise, the body will begin to break down not only adipose tissue, but also muscle tissue.

    Due to the fact that lunch, breakfast, afternoon tea and dinner consist mainly of protein and fat, digestive problems develop (usually in the form of constipation and heaviness on the stomach). The situation can be alleviated by the constant intake of plant fiber in dry powder or in the form of some products. For example, it can be vegetable oil, bran, buckwheat, legumes, salads.

    Any dietary restrictions cause a lack of certain elements and vitamins useful for the body. It is possible to eliminate this effect of diets on the body by regularly taking complex preparations containing the daily rate of substances required in small doses.

    Reviews. As with any low-carb diet, the early days of the keto diet are not easy for losing weight. However, practice shows that after 4–5 days the body rebuilds to a new regime. When you first use this method of losing weight, you can keep this type of diet for one week.If the emerging tendency to lose extra pounds suits you, repeat the diet in a month. Moreover, its duration can be doubled.

    Contraindications to the keto diet are diabetes mellitus, diseases of the gastrointestinal tract, kidney disease, lactation and pregnancy.

    © Nika Sestrinskaya — specially for the site fotodiet.ru

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