Faster weight loss might be dangerous for your health, while a slower pace requires a lot of patience. Then, choose how fast you want to lose or gain weight.Ī typical diet plan allows you to lose 0.5-1 kg (1-2 lbs) per week. As a first step, decide on your target weight – it can be lower or higher than your current one. Once you know the recommended calorie intake for maintaining your current weight, you can modify it to achieve the desired results. Step 3: Pick your target weight and an optimal keto diet plan. In case of doubt, pick the lower number from the list above most people tend to overestimate their exercise level or forget about the cheat days that happen from time to time.
Sedentary lifestyle (little or no exercise): 1.2.This value is calculated according to two formulas – one for men and one for women:īMR(men) = (10 × weight / 1 kg + 6.25 × height / 1 cm - 5 × age / 1 year + 5) kcal / dayīMR(women) = (10 × weight / 1 kg + 6.25 × height / 1 cm - 5 × age / 1 year - 161) kcal / dayĪfter you calculate your BMR, you need to multiply it by a factor corresponding to your physical activity level: It allows you to find your basal metabolic rate (BMR) – the amount of energy needed for your body to support its vital functions. Our keto macronutrients calculator is based on the Mifflin – St Jeor equation. Step 2: Calculate the calorie intake required for sustaining your current weight. Your activity level – Intuitively, the more physically active you are, the more energy you need.Your age – Younger people need more energy from food and.Your height and weight – If you're petite, you'll need fewer calories than a tall, well-built sportsman.Your sex – Women typically have a lower calorie intake than men.Our keto calculator takes into consideration the following factors: A teenager who plays in his school football team will have a different nutritional intake than his mother, who has a 9-to-5 sedentary job. Your diet should be adjusted to your body's needs. Step 1: Provide information about yourself. The process of finding your personalized keto macros ratio is divided into four steps.
You can use this keto macro calculator to plan your diet and achieve your goal weight (if you don't know what to aim for, the ideal weight calculator is there for you).
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