What is the Ketogenic Diet?
The Ketogenic Diet is a diet that focuses on fats being your main source of nutrients. Research has shown that the Keto Diet can help with weight loss and also protect the body from numerous disorders such as Type 2 Diabetes and Cardiovascular diseases.
In order for your body to go into a state of ketosis, the body needs a reduction in carbohydrates and a boost of fats in the diet so the body can create Ketones.
Ketones are the primary source of the Ketogenic Diet and are produced in larger volume when the body is depleted of its regular energy source through carbohydrates, this is known as ketosis.
How do I calculate the Keto Diet?
To determine your tailored Keto plan, you will need to first calculate how many calories you need each day to sustain regular body function. This calculation is known as the BMR calculation and once calculated, you will need to factor in the Ketosis Ratio. The Ratio usually follows 70-80% fats, 15-30% protein and 5 – 10% carbohydrates. Protein and carbohydrates per gram equal 4 calories whilst fat per gram equals 9, therefore by dividing the calories for each group by these numbers, you will gain your grams of macronutrient s you will need to consume each day to enter Ketosis and also meet your dietary needs.
What is BMR?
Basal Metabolic Rate (BMR) is the amount of calories the human body burns at a basic function to sustain life, this includes breathing, circulation, cellular processes and production. Understanding BMR is an important factor to know should you want to be understanding how your body functions at an energy expenditure value so you can adjust your nutritional intake for whatever goals you are wanting to achieve.
Why do people calculate it?
People calculate BMR so they can understand what calories are required to allow their body to function at a basic rate so they can add on the calories burned through day to day life plus what is burned during working out. At this stage a person will know how many calories they need to eat every day to maintain their current weight, deviating from this figure will cause either to gain weight (calorie surplus) or to lose weight (calorie deficit). Factoring in macronutrients which are protein, carbohydrates and fats, it is a formula to hit the goal which you are aiming for.
An example of this is a BMR of 1800 calories + 700 calories from day to day living and working out equals to 2500 calories per day.
If only consuming 2000 calories, that will put the body in a calorie deficit which will result in losing weight. An estimated figure is that a cut of 3500 kcal a week will lead to a loss of 1 pound of fat per week which is an achievable amount if factoring in regular exercise.
Step 1) Using the Mifflin-St- Jeor equation below, by inputting your specific age weight and height, it can generate your BMR without an activity measure in a simple calculation. The measurements are in metric, therefore if you record your measurements in imperial, you will need to convert them to Kg and cm before inputting into the equation.
It is important to remember to calculate the values in the brackets before completing the equation
Mifflin-St Joe Equation
BMR (kcal / day) = (10 x weight (kg)) + (6.25 x height (cm)) – (5 x age (yrs)) + s (kcal/day)
Where is s is +5 for males and -161 for females
Example – 27 year old male who is 1.82m and weighs 97kg
BMR (kcal / day) = (10 x 97 (kg)) + (6.25 x 182 (cm)) – (5 x 27 (yrs)) + 5 (kcal/day)
970 + 1137.5 – 135 + 5 = 1977.5 BMR (kcal/day)
Step 2) To determine your calorie requirements you will need to multiply your answer above by one the multiplication which fits your situation best.
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
1977.5 kcal/day x 1.375 (lightly active) = 2719.1 k/cal to maintain weight
If you are wanting to lose or gain weight, at this stage this is where you will need to adjust your total daily calories to your desired amount, less calories to lose weight, more to gain weight.
Step 3) To determine your grams of macronutrients, you will need to split your calories to the ratio explained above, for the example I will do use 70% fats 20% protein and 10% carbohydrates
Fats – 70% of 2719.1 = 1903.34 kcal
1903.34 / 9 (9 kcal equals 1g of fat) = 211.48g
Protein 20% of 2719.1 = 543.81 kcal
543.81 / 4 (4 kcal equals 1g of protein) = 135.95g
Carbohydrates 10% of 2719.1 = 271.90 kcal
271.90 / 4 (4 kcal equals 1g of protein) = 67.97g
Using the Ketogenic Calculator will enable you to work out how many calories you should be consuming each day and what grams of each macronutrient you should be consuming to ensure your body will enter a state of ketosis. It is important to remember that as your weight and age changes that you will need to adjust your eating to ensure you are maintaining your calorific and keto goals.