Simple Keto Diet Calculator. Do You Really Need One?
So, another question I get asked regularly is “Ian, how do you calculate the amount of calories to eat on your keto diet”? or “Do you use a simple keto diet calculator”? or “how do you calculate your macros”?
My answer “I don’t”, “no” and “I don’t “.
Look, people are always promoting these fancy calorie or macro calculators and telling you you should eat this amount of protein, this amount of fats etc. It’s all crap!. Well, kind of.
Unless you are or want to be a bodybuilder / professional athlete or anything similar, you don’t need all that stuff while your are on the keto diet.
You wanna know the secret to eating a keto diet? Eat when you’re hungry and don’t eat when you’re not hungry! Simple, isn’t it. There’s no magical formulas, no hocus pocus, just pure common sense.
I tried using a simple keto diet calculator back in the beginning but, found it thoroughly confusing and my god, I used to beat myself up about not sticking to the exact macro percentages and got really fed up with it all until a friend of mine told me to throw it all away and just “wing it”.
That’s the best advise I ever got.
I stopped worrying about calories, macros, percentages and all that crap and just ate when I was hungry and didn’t eat when I was full.
You see, when everyone tries to complicate things by blinding me with science I just shut down and my mind will wander and think about little fluffy clouds or some shit like that.
My attention span is not the best when I’m being bored out of my mind by idiots trying to make themselves look more intelligent than they are. You get where i’m coming from, right?
The idea of the keto diet is not to try and confuse the hell out of people, getting them to work out macros and calories. Hell, it’s not even a diet. It’s a Lifestyle change. That’s why they call it the keto lifestyle.
So, that’s me, anyway. I can’t be bothered with all that brain melting science. Sometimes, the simplest approach is all you need. I don’t count macros, I don’t count calories. I just live the keto lifestyle.
However, for those of you that like all that boring science stuff and want to calculate all that stuff, I have done the research for you and added a simple keto diet calculator which I came across, below.
I’ve even explained what all the little bits are needed for. Well, those that I could work out anyway!
So, here goes ……
The Simple Keto Diet Calculator
Units / Gender / Age / Weight / Height
These are all pretty self explanatory i think. You may ask why it needs your gender / age / weight and height?
Well, depending on these values will calculate approximately how many calories you need for maintenance on a daily basis. It’s obviously not an exact science as everybody is different but, it gives a basic idea.
This basically gives an idea of the minimum amount of calories your body will burn on any given day. This calculates your Basal Matabolic Rate (BMR)
This is used along with your body fat percentage to estimate how many calories you will need to complete your goal.
Body Fat Percentage
The simple keto diet calculator calculates your lean boy mass from this. It helps to calculate how much protein you need to eat to help maintain muscle mass and not start losing it. Too little and you will start losing muscle.
Too much and you might get knocked out of ketosis. There are various methods of determining your body fat percentage. Some are relatively cheap and some are really expensive.
Me, I have a set of these scales below. They’re pretty damn good and tells you your body fat percentage, BMR, muscle mass, BMI as well as other things.
It even tell you what you had for breakfast! Just kidding on that last one. Of course it can’t tell you that.
For more information and to buy The RENPHO Bluetooth Body Fat Scale, click here.
When doing a ketogenic diet, 20 – 30 grams of carbohydrates is recommended to start with so, put that in the Net carbs box.
The results will tell you what your maintenance calories are and what your macro split is.
The goal allows you to set weight loss, weight gain or custom. This will give you varying percentages of calorie decrease, increase or whichever percentage you choose.
So, there you have it. A simple keto diet calculator. I didn’t design it but, after reviewing a few different ones, this one came out more featured so, for that reason I picked it.
Obviously, this still just a generic calculator and every person differs.
As discussed earlier though, I don’t count calories or macros. I eat when hungry and don’t eat when full.
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|