how much calories on keto diet How much calories keto diet? in 2020

Starting with a ketogenic diet can be quite challenging for most people who have been accustomed to high-carbohydrate and high-sugar-based diets. The basic principle of this diet is to consume a low-carbohydrate and high-fat-based meal plan. The ultimate goal of a ketogenic diet is to force the body into a state of ketosis, where instead of carbohydrates, the body burns fat as the primary source of fuel. One crucial factor to consider when starting a ketogenic diet is the number of calories you consume daily. This is because, at the end of the day, weight loss comes down to ensuring that you are in a calorie deficit. It is important to remember that everyone’s calorie needs differ due to factors such as age, weight, height, and activity levels. To help you calculate the number of calories you need to consume daily on a ketogenic diet, a simple formula is typically used. Firstly, you need to calculate your basal metabolic rate (BMR), which is the number of calories your body burns at rest. Next, you need to factor in your activity level to determine the number of calories you burn daily. Finally, you will need to add or subtract calories to ensure you are in a state of calorie deficit. The formula for calculating your BMR is based on your gender, age, weight and height. For instance, for a woman aged 30, weighing 60 kg, and standing at a height of 165 cm, her BMR would be: BMR = 655 + (9.6 x 60) + (1.8 x 165) - (4.7 x 30) = 1,400.5 calories After determining your BMR, the next step is factoring in your activity level. The activity level is based on a range of factors, including your job, lifestyle and whether you engage in regular exercise. A common way of breaking down your activity level is as follows: - Sedentary (little or no exercise) – BMR x 1.2 - Lightly active (light exercise 1-3 times per week) – BMR x 1.375 - Moderately active (moderate exercise 3-5 times per week) – BMR x 1.55 - Very active (hard exercise 6-7 times per week) – BMR x 1.725 - Super active (very hard exercise, physical job or training twice per day) – BMR x 1.9 To illustrate, a woman with a BMR of 1,400.5 calories, who engages in moderate exercise three to five times per week, would need to consume around 2,170 - 2,170.27 calories daily. It is important to note that caloric requirements for weight loss are unique to each person, and calorie intake should be adjusted according to progress. Additionally, an important factor when following a ketogenic diet is ensuring that your caloric intake comprises of high-quality foods that comprise of healthy fats, protein, and low-carbohydrates. In conclusion, to maximize weight loss and achieve your health goals with a ketogenic diet, understanding how to determine the calories you require daily is crucial. Remember that the number of calories you need will depend on various factors and will differ from person to person. It is also important to ensure that your caloric intake consists of high-quality foods that are low in carbohydrates, rich in healthy fats, and high-quality protein sources.

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