Was that a lot of work? We hope you had a blast filling out our free keto calculator! Now, you can enjoy the results, displayed as a helpful keto macronutrient chart. Step 4: Check out the keto macros ratio chart. ![]() Also, make sure to check your BMI (e.g., using the BMI calculator) to ensure you won't be underweight once you're done with your keto diet! It means that if you want to lose one pound a week, you need to cut 500 calories per day from your daily calorie expenditure.Īs a rule of thumb, you should never go below 1 200 calories a day if you're a woman and 1 800 a day if you're a man. It is typically assumed that each pound of body fat stores approximately 3 500 kcal of energy. Naturally, you don't have to be losing weight on the ketogenic diet a lot of people decide to start this diet because of other health benefits (you can find them in the section health benefits of the keto diet). ![]() 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.
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