Keto Calorie Counting: Bulk Dieting Explained

The keto diet is a popular choice for those looking to lose weight, but does it require calorie counting? The short answer is no, but that doesn't mean calories don't matter at all. Calorie intake will depend on your daily energy expenditure and your goals. If you want to lose weight, you need to burn more energy than you consume, and vice versa if you want to bulk up.

The keto diet focuses on high-fat, high-protein, and low-carb foods, which tend to be more satiating, so it's easier to eat fewer calories. However, if you're not seeing results, it may be helpful to start paying closer attention to your calorie intake.

There are also keto calculators available online that can help you determine your calorie needs based on factors such as your weight, height, gender, and activity level. These calculators can give you a more personalised estimate of how many calories you should be consuming to achieve your desired weight.

Caloric surplus for muscle gain

To build muscle, you need to be in a caloric surplus, which means consuming more calories than you expend over a given time period. This is because your body needs the extra energy and nutrients to repair and rebuild muscle after resistance training. However, it's important to note that the surplus should be relatively small to minimize fat gain.

The exact amount of the caloric surplus will depend on several factors, including your current body composition, training experience, and goals. For example, if you are a beginner, you can handle a larger surplus without gaining as much fat, whereas more advanced individuals will need a smaller surplus to avoid excess fat gain.

As a general guideline, aim for a surplus of around 5-10% more calories than you burn every day, which typically translates to consuming 16-18 calories per pound of body weight daily. This can be adjusted based on your activity level, with very active individuals aiming for the higher end of this range.

For beginners, a surplus of up to 250-300 calories above maintenance can be a good starting point, while more advanced individuals may want to start with a surplus of 100-200 calories.

Tracking Progress

It's important to track your progress and make adjustments as needed. Monitor your weight and body composition over time, and adjust your calorie intake if you're not seeing the desired rate of weight gain.

Additionally, ensure you're getting adequate protein, as this is crucial for muscle repair and growth. Aim for 0.8-1 gram of protein per pound of body weight per day, and consider progressive overload via resistance training to stimulate muscle growth effectively.

Other Considerations

• Frequency of Eating: Aim for 3-5 meals per day to maximize muscle building. Spread out your protein intake to maximize muscle protein synthesis.
• Type of Calories: Focus on getting your extra calories from high-quality sources, including lean proteins, healthy fats, and complex carbohydrates.
• Supplements: While not required, certain supplements like creatine, caffeine, and multivitamins can support your muscle-building goals.

In summary, to effectively build muscle, aim for a small caloric surplus, prioritize protein intake, and incorporate progressive resistance training into your routine. Track your progress and make adjustments as needed to ensure optimal results.

Macronutrient intake

The keto diet is a low-carb, high-protein, and high-fat diet. It is important to keep track of your macronutrient intake to ensure you are getting the right amount of each.

Fat Intake

Fat should make up about 70% of your daily calories on a keto diet. It is important to get enough healthy fat, as a lack of it can impair hormonal health and energy levels. However, overeating fat can lead to weight gain, as the body tends to store excess fat.

Carbohydrate Intake

To follow a ketogenic diet properly, you must limit your carbohydrate intake to a minimum. This will promote ketone production and stimulate fat burning. Restricting carbs can also lead to a loss of water weight. On the other hand, eating high amounts of carbs can cause water retention.

Protein Intake

Eating sufficient protein is essential, especially when aiming for a calorie surplus to build muscle. The general recommendation is to consume 1 gram of protein per pound of body weight. However, this can be increased to 1.6 grams per pound of lean body mass if desired. Higher protein intake may be optimal for muscle gain and body recomposition.

Calorie Calculation

To calculate your keto bulking macros, you need to determine your maintenance calories, which is the number of calories needed to maintain your weight. This can be done using a simple multiplier method or a keto calculator. Once you know your maintenance calories, you can adjust them based on your goals. To bulk up, add 10-15% to your maintenance calories.

Caloric deficit for weight loss

A caloric deficit is when you eat fewer calories than your body needs, forcing your body to start burning body fat as energy. This is necessary for fat loss. The number of calories you need to eat to maintain a caloric deficit depends on your daily energy expenditure and your goals.

Daily Energy Expenditure

Your total energy expenditure (TEE) is the total number of calories you burn in a day. It is made up of:

• Basal Metabolic Rate (BMR) – the number of calories you need to maintain your current body if you are completely sedentary.
• Non-Exercise Associated Thermogenesis (NEAT) – the calories burned from daily activities like walking, showering, and working.
• Exercise Associated Thermogenesis (EAT) – the calories burned during planned exercise.
• Thermic Effect of Feeding (TEF) – the calories burned when eating and digesting food, usually around 15% of your meal.

Calculating Your Caloric Deficit

To lose weight, you need to eat fewer calories than your TEE. A safe and sustainable weight loss can be achieved by cutting out 500 calories a day from your current diet, which will result in losing about a pound a week.

Keto Diet and Caloric Deficit

The keto diet is a low-carb, high-protein, and high-fat diet. It does not require counting calories, but it does require tracking your carbohydrate intake, limiting net carbs to 5-10% of your daily calorie intake (20-50g of net carbs per day).

Even on a keto diet, if you want to lose weight, you need to make sure you are burning more energy than you are consuming. Most people on a keto diet will naturally stay within a healthy calorie range as it is difficult to eat large portions of keto-approved foods.

Bulking on a Keto Diet

Bulking is a bodybuilder term referring to a progressive increase in calories consumed beyond your body's needs, along with intense weight training. It is possible to bulk on a keto diet, but it may not be ideal. To bulk, you need to eat in a caloric surplus, which provides an ideal environment for muscle gain.

Caloric Deficit vs. Caloric Surplus

To lose weight, you need to be in a caloric deficit, whereas to bulk or gain muscle, you need to be in a caloric surplus.

Calorie counting

The keto diet focuses on high-fat, high-protein, and low-carb foods. This combination of nutrients can help you feel fuller for longer and naturally reduce your calorie intake. However, calories still matter, and you need to ensure you are in a calorie deficit to lose weight.

To determine your calorie needs, you must first calculate your total energy expenditure (TEE), which includes your basal metabolic rate (BMR), non-exercise activity (NEAT), exercise activity (EAT), and the thermic effect of feeding (TEF). There are several formulas and calculators available to estimate your calorie needs, such as the Mifflin-St. Jeor equation or keto-specific calculators.

Once you know your TEE, you can adjust your calorie intake based on your goals. If you want to bulk up, aim for a calorie surplus of 10-15% of your TEE. If your goal is weight loss, aim for a deficit of 10-15% of your TEE. Monitor your progress over several weeks and make adjustments as needed.

It is important to note that your calorie needs will depend on various factors, including your age, weight, height, activity levels, and overall health. Additionally, make sure to pay attention to your biofeedback and adjust your diet and exercise routine accordingly.

While calorie counting can be a helpful tool, it is not necessary to track every calorie indefinitely. Instead, use it as a short-term strategy to gain a better understanding of your nutrition and make adjustments as needed.

Keto-friendly foods

The keto diet is a very low-carb, high-fat, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy.

Seafood

Seafood is an excellent choice for people following the keto diet. Seafoods like salmon and sardines are carb-free and rich in protein, omega-3 fats, and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D.

Meat and Poultry

Meat and poultry products are common staples for low-carb diets like the keto diet. They are an important energy source and tend to be high in vitamins and minerals like B12 and iron. You can eat both lean and fatty cuts of meat and poultry, such as skin-on chicken breasts and ground beef.

Eggs

Eggs are very low in carbs and high in protein and healthy fats, and they're versatile ingredients that can be used to make several keto-friendly dishes, like omelets and frittatas. Whole eggs are the best choice, as egg yolks are concentrated in vitamins, minerals, and fat.

Dairy

Choose unsweetened, higher-fat dairy products, like whole milk yogurt and cheeses, to reduce your carb intake and maintain a keto-friendly macronutrient ratio. Sweetened dairy products, like chocolate milk and fruit-flavored yogurts, are higher in carbs and should be avoided.

Non-Starchy Vegetables

Non-starchy vegetables are low in carbs and high in fiber, which is important for digestive health. Some keto-friendly vegetables include artichokes, asparagus, mushrooms, and collard greens.

Fruits

While most fruits are high in carbs, you can enjoy a few low-carb, high-fiber options on a keto diet, such as avocados, coconut, and blackberries.

Nuts and Seeds

Nuts and seeds are generally low in carbs, yet high in fiber, vitamins, and minerals like calcium and magnesium. Some keto-friendly options include chia seeds, pecans, hemp seeds, and macadamia nuts.

Oils

Prioritizing fat-rich ingredients, like oils, can help you reach your daily fat intake goals on the keto diet. Some carb-free oils to include are olive oil, avocado oil, and butter.

Frequently asked questions