Calorie Counting On A Keto Diet: How Much Is Enough?

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. While it doesn't require counting calories, it's important to understand that calories do matter when it comes to weight loss. To lose weight, you need to create a calorie deficit, which means burning more calories than you consume. The keto diet's restriction of carbohydrates and focus on high-fat, protein-rich foods can lead to reduced calorie intake and increased satiety, making it easier to maintain a calorie deficit. However, it's still possible to consume too many calories on a keto diet, especially with high-calorie foods like avocados and olive oil. To optimize weight loss, it's crucial to monitor your calorie intake and ensure it aligns with your daily energy expenditure and goals.

How to calculate your keto calorie intake

The keto diet is a high-fat, low-carb diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates in order to burn fat for fuel. This can put your body into a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

The number of calories you should eat on a keto diet depends on several factors, including your age, gender, activity level, and weight loss goals. You can use an online keto calculator or consult with a registered dietitian to determine your specific calorie needs. However, in general, a keto diet typically involves reducing your carbohydrate intake to less than 20 grams of net carbs per day, which may result in a reduction in calorie intake.

To calculate your keto calorie intake, you can follow these steps:

• Determine your basal metabolic rate (BMR): This is the number of calories your body needs to function at rest. You can use an online calculator or the Harris-Benedict equation to estimate your BMR.
• Factor in your activity level: Multiply your BMR by an activity factor based on your lifestyle. For example, if you are sedentary, multiply your BMR by 1.2; if you are lightly active, multiply it by 1.375; if you are moderately active, multiply it by 1.55; and if you are very active, multiply it by 1.725.
• Consider your weight loss goals: If you are trying to lose weight, subtract 500-1000 calories from your daily calorie needs. If you are trying to maintain your weight, consume the same number of calories that you burn each day.
• Adjust for keto: On a keto diet, aim to get 60-75% of your calories from fat, 15-30% from protein, and 5-10% from carbohydrates. This means that if you are eating 2000 calories per day, you should consume 1200-1500 calories from fat, 300-600 calories from protein, and 100-200 calories from carbohydrates.

Sample Keto Meal Plan

• Breakfast: Scrambled eggs with vegetables (340 calories)
• Lunch: Keto chicken salad (330 calories)
• Dinner: Baked salmon with vegetables (320 calories)
• Snacks: Matcha green tea fat bombs (120 calories)

Remember to adjust your calorie intake based on your individual needs and goals, and always consult with a healthcare professional before starting any new diet.

How to hit your keto macros

The ketogenic diet is a low-carb, moderate-protein, and high-fat diet. Typically, a keto diet restricts carbs to between 0-50 grams per day, with around 5% of your total calories coming from carbs. This means that the majority of your calories will come from fat, with fat intake making up around 70% of your daily calories. The remaining 25% of your calories should come from protein.

How to hit your fat macros

• Eat eggs: they're the perfect keto food, with around 65% fat, 35% protein, and minimal carbs.
• Choose fatty cuts of meat, like ribeye, chuck roast, and lamb leg.
• Cook low-carb veggies in coconut oil or butter, and dress salads and veggies with generous amounts of olive oil.
• Take MCT oil: this is a coconut-derived fat that goes straight to your liver for ketone production.
• Make fat bombs: try blending coconut oil and butter with cocoa powder and sweetener to make chocolate treats.
• Add grass-fed butter or ghee to your cooking, or spread on top of steak or fish.
• Eat avocados: add them to salads, eat plain, or drizzle with olive oil and season with salt and pepper.
• Drink bulletproof coffee: add grass-fed butter, coconut oil, MCT oil, or heavy cream to your coffee.
• Make your own salad dressings and dips using mayonnaise, sour cream, and heavy cream.
• Save your bacon grease and use it to cook eggs or veggies.
• Try coconut butter: eat a tablespoon of homemade toasted coconut butter as a quick and easy snack.
• Buy full-fat ingredients: when buying cream, cream cheese, butter, cheese, and coconut milk, always opt for the full-fat version.
• Eat high-fat nuts and seeds, like pecans, walnuts, macadamia nuts, Brazil nuts, chia seeds, sunflower seeds, and sesame seeds.

How to hit your protein macros

• Make sure you're hitting your protein goal, as this is the most important macro to track.
• Choose high-fat proteins like pork, 80/20 ground beef, fish, chicken legs and thighs, duck, chicken with the skin on, turkey legs and thighs, and sausage.
• Whip up some heavy cream or mascarpone cheese with fresh berries for a sweet, high-protein treat.
• Add extra protein to your meals with homemade cheese sauce: try a creamy cheese sauce with veggies or protein.

How to track your macros

• Use a keto macro calculator to work out your specific calorie intake and macro goals.
• Track your macros using an app like MyFitnessPal.

Best keto foods to hit your calories

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet aims to put your body in a metabolic state called ketosis, where it uses fat for energy instead of glucose. To achieve ketosis, you need to monitor your macronutrient intake closely. Here are some of the best keto-friendly foods to help you hit your calorie goals:

Healthy Keto Fats

• Avocados and avocado oil: Avocados are an excellent source of heart-healthy fats, fibre, and essential vitamins and minerals.
• Nuts and seeds: Include a variety of nuts and seeds like pistachios, walnuts, almonds, pecans, cashews, flax seeds, hemp seeds, and chia seeds in your diet. They are high in healthy fats, plant-based protein, and fibre.
• Nut and seed butters: Try sunflower butter, almond butter, or other nut and seed butters as a versatile and nutritious addition to your diet.
• Olives and cold-pressed olive oil: Olives and olive oil are rich in heart-healthy fats and contain vitamin E and anti-inflammatory compounds.
• Coconuts and unrefined coconut oil: Coconuts and coconut oil are popular on the keto diet as they provide medium-chain triglycerides (MCTs), which are easily absorbed and used by the body.
• Full-fat dairy: Incorporate full-fat Greek yogurt, unsweetened yogurt, butter, cream, sour cream, and heavy cream into your meals and snacks.
• Cheese: Enjoy a variety of cheeses like cheddar, mozzarella, brie, goat cheese, and cream cheese.

Keto-Friendly Proteins

• Fatty fish: Salmon, herring, mackerel, tuna, and sardines are excellent sources of high-quality protein and heart-healthy omega-3 fats.
• Meat: Beef, venison, pork, organ meats, and bison are good options.
• Poultry: Chicken and turkey are lean protein choices.
• Eggs: Pastured, organic, or conventional eggs are all suitable.

Low-Carb Vegetables

• Leafy greens: Include spinach, kale, arugula, lettuce, bok choy, collard greens, and Swiss chard in your meals.
• Avocados: Avocados are a creamy and versatile fruit that pairs well with many dishes.
• Broccoli, cauliflower, and other cruciferous vegetables: These vegetables are low in carbs and can be used in a variety of recipes.
• Peppers: Bell peppers, jalapeños, and hot peppers add flavour and colour to your meals while being low in carbs.
• Mushrooms: Mushrooms are a good source of riboflavin and niacin.
• Zucchini: Use zucchini as a noodle or rice substitute.
• Celery, cucumbers, and asparagus: These low-carb vegetables are hydrating and packed with essential vitamins and minerals.

Condiments and Oils

• Salt, pepper, herbs, and spices: Season your food with these flavour enhancers.
• Oils: Olive oil, avocado oil, sesame oil, and coconut oil are healthy choices.
• Mayonnaise: Ensure it has no added sugar.
• Tomato sauce: Choose varieties with no added sugar.
• Unsweetened nut milk: Almond milk, soy milk, and coconut milk are keto-friendly.

Remember to adjust your portion sizes and track your calorie intake to ensure you're meeting your goals. You can also use a keto macro calculator to determine your specific macronutrient needs.

Keto meal plan calorie and macro ratio

The keto diet is a low-carb, high-fat diet that can help with weight loss. The diet aims to put your body into a metabolic state called ketosis, where it uses fat for energy instead of carbohydrates. To achieve ketosis, you need to restrict your carbohydrate intake and increase your consumption of healthy fats.

The keto diet typically consists of 70-75% fat, 15-20% protein, and 5-10% carbohydrates. This means that if you're consuming 2,000 calories per day, your intake of carbs, fat, and protein would be as follows:

• 25 grams or less of carbohydrates
• 156-178 grams of fat
• 100-150 grams of protein

However, the exact ratio and number of calories can vary depending on your activity level, weight goals, and body composition. Using a keto macro calculator can help you determine your optimal calorie intake and macro ratio.

When following a keto diet, it's important to focus on consuming healthy fats, such as fatty fish, nuts, seeds, oils, and avocados. You should also include moderate amounts of protein, such as poultry, meat, and eggs. Carbohydrates should be limited, but you can include small amounts of low-carb vegetables and berries.

• Breakfast: Scrambled eggs with avocado
• Lunch: Chicken salad with avocado and tomatoes
• Dinner: Salmon with roasted vegetables

Remember to consult with a healthcare professional before starting any new diet, especially if you have an existing medical condition.

How to use a keto diet plan and keto recipes

The keto diet is a low-carb, high-fat, and moderate-protein diet. The aim is to force your body into a metabolic state called ketosis, where it burns stored fat as energy instead of carbohydrates.

How to use a keto diet plan

To follow a keto diet, you need to reduce your carbohydrate intake and increase your consumption of healthy fats and protein. The general rule is to get 70-75% of your calories from fat, 15-20% from protein, and 5-10% from carbohydrates.

When following a keto diet, meals and snacks should include the following foods:

• Eggs
• Poultry, such as chicken and turkey
• Fatty fish like salmon, herring, and mackerel
• Meat, including beef, pork, and bison
• Full-fat dairy like unsweetened yoghurt, butter, and cream
• Full-fat cheese, such as cheddar, mozzarella, and goat cheese
• Nuts and seeds, including macadamia nuts, almonds, and walnuts
• Nut butter, like peanut, almond, and cashew butter
• Healthy oils, such as olive oil, avocado oil, and sesame oil
• Avocados
• Non-starchy vegetables, like broccoli, tomatoes, and peppers
• Condiments, including salt, pepper, vinegar, and fresh herbs

It is best to avoid or limit foods rich in carbohydrates, such as bread, sweets, sugary drinks, pasta, grains, starchy vegetables, beans, and fruit.

Keto-friendly beverages

When on a keto diet, it is important to limit or avoid high-carb drinks. Instead, opt for water, sparkling water, unsweetened coffee, or unsweetened green tea.

Keto recipes

• Breakfast: scrambled eggs in butter with sauteed greens, mushroom omelet, bell pepper stuffed with cheese and eggs, full-fat yoghurt topped with keto granola, baked avocado egg boats, cauliflower toast with cheese and avocado
• Lunch: bunless burger with cheese, mushrooms, and avocado on a bed of greens, tuna salad with celery and tomato, steak bowl with cauliflower rice and avocado, chicken tenders with almond flour, and goat cheese
• Dinner: pork chops with green beans sauteed in olive oil, roast chicken with cream sauce and broccoli, grilled salmon with spinach sauteed in sesame oil, meatballs with zucchini noodles and cream sauce, grilled shrimp with lemon butter sauce and asparagus

There are also many keto-friendly snacks, such as almonds and cheddar cheese, guacamole with low-carb veggies, berries with heavy whipping cream, and keto smoothies.

Calorie intake on a keto diet

The number of calories you should consume on a keto diet depends on your activity level, weight loss goals, age, and gender. It is important to consult with a nutritionist or healthcare professional to determine the appropriate calorie intake for your individual needs.

Frequently asked questions