If you are on a keto diet, you may have heard about the keto calculator. The calculator is like any other form of calculator. The only difference is that this device computes the amount of protein, carbohydrate, and fat intake of a person. That way, you can achieve your weight goal.
Using this calculator is very easy. Users just need to provide the information that the device needs, and it will give them the results. The question is, “How does this program help to determine the number of calories that a person should take?”
Features and Uses of Keto Calculator
As mentioned earlier, the calculator totals the number of macronutrients that a weight watcher should take in to achieve your goal. These substances constitute the calorie content of the food. They fuel the body to work correctly. However, the excessive number of macronutrients can potentially harm one’s health.
Thus, people on the ketogenic diet should watch what they eat, and the best method is to use a keto food calculator.
The calculator offers many features that every weight-conscious person can use. Listed below are the things you can see in a standard ketogenic calculator:
1. Personal Details About the Person
In this section, users must provide their information. You need to enter your gender, height, weight, and age. These personal information affect the number of macronutrients that a person should take.
2. Energy Expenditure
Energy expenditure is the amount of energy that a person must make to burn calories. There are two types of energy expenditures, namely, the total daily energy expenditure (TDEE) and the resting energy expenditure (REE). TDEE refers to the number of calories that a person burns daily. REE, on the other hand, is the amount of energy required to function a body without any movement. Both energy expenditures are equally essential to know the number of macronutrients that a person should take.
Energy expenditure has four activity levels. The first level is sedentary. This stage refers to regular activities, such as cooking, working through admin tasks, watching TV, and more.
The next stage is lightly active. This level refers to any activity that can burn 200–400 calories for women or 250–500 calories for men in addition to the sedentary amounts. An example of light action is walking about 1–3 hours a week.
The third stage is moderately active. A person can be called moderately active if you can burn 400–800 calories, depending on your gender. Biking for at least 15 minutes a day and lifting heavy equipment thrice a week are good examples of moderately active movements.
The final stage is very active. In this phase, a person can burn more than 650 calories for women or over 800 calories for men. People working in the construction business and doing an intense workout routine every day belong to this category.
3. Daily Fat Requirement Intake
Fat percentage is the overall fat mass divided by the total body mass. The ideal fat rate varies depending on gender. For females, the perfect fat percentage is between 10% and 13%. Males, on the other hand, should possess 2% to 5% of the body fat percentage. A person can use a caliper to find out your fat percentage.
Knowing the fat percentage is essential for a person to see if you need to increase or decrease your fat consumption.
4. Daily Carb Requirement Intake
Carbs are the least essential nutrient when a person is on the ketogenic diet. You should eat no more than 50 grams of carbohydrates to stay in ketosis. Products in supermarkets indicate the total carb and fiber content of the food. To get the right amount of carbohydrates, weight watchers must subtract the total carbs to the fiber content. The difference is the net carbs, which are the additional carb content of the product.
5. Daily Protein Requirement Intake
The calculator also requests for the daily protein requirement intake. Protein is one of the major components of macronutrients. This nutrient is essential in keeping your muscle mass lean. Thus, it is not advisable to reduce a person’s protein daily consumption. Either you must increase it or maintain its intake to keep the muscles in excellent shape.
6. Weight Loss Forecast
This section is where the fun begins. As the name suggests, it tells the person how much weight you will gain or lose, depending on your preference. The result is the rough estimation of weight gain or loss and may differ, depending on how a person follows your diet.
How to Use the Calculator
A dieter has to input details about himself or herself. Furthermore, you have to choose your current activity level and your weight goal. You should also do your manual computation to provide the exact amount that the device requires.
For instance, to get the TDEE, one should use the following formulas:
TDEE = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REE x activity levelFor females:
TDEE = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 = REE x activity level Once that person knows your TDEE, he or she can type it in the provided box of the calculator.
For your daily macronutrient intake, a person can use the following equations:
For protein: 4 calories x grams of protein = calories from protein
For carbohydrates: 4 calories x net carbs = calories from carbohydrates
For fats: _TDEE x fat percentage_
When you gather this information, you can determine the number of macronutrients that you must take. You only need to put the details into the keto calculator to get the result, and you can start the program.
Also published on Medium.