Calorie Counting On Keto: How Much Is Enough?

The keto diet is a low-carb, high-fat eating plan that has been used for weight loss and to treat specific medical conditions. While it doesn't require counting calories, calories do matter for weight loss on the keto diet. The number of calories you should consume on keto depends on your daily energy expenditure and goals. To lose weight, you need to be in a

Calorie deficit for weight loss

A calorie deficit is necessary for fat loss. When you eat fewer calories than your body needs, your body will start burning body fat as energy. This is the basic principle behind weight loss.

This depends on your

Calorie intake for weight maintenance

Determining Calorie Intake

Firstly, it's important to understand that calorie intake for weight maintenance will vary from person to person. Factors such as age, gender, height, weight, activity levels, and metabolism influence the number of calories required to maintain weight. As a result, it is essential to calculate your total energy expenditure, which includes your basal metabolic rate,

Calories from fat, protein and carbs

The keto diet is a high-fat, low-carb diet that can lead to weight loss and increased energy. While it is a popular diet, it is not suitable for everyone. It is always best to consult a doctor or dietitian before making any significant changes to your diet.

The keto diet typically consists of 70-75% fat, 20-30% protein, and 5-10% carbohydrates. For example, a woman who weighs 150 pounds and is moderately active might eat 25 grams of carbs, 86 grams of protein, and 189 grams of fat per day.

On a keto diet, it is essential to keep track of your carbohydrate intake and limit net carbs (total carbs minus fibre and sugar alcohols) to 5-10% of your daily calorie intake. This usually translates to 20-50 grams of net carbs per day.

While calories from fat, protein, and carbs are all important on the keto diet, the most important macro to track is carbohydrates. To achieve ketosis, most people must eat fewer than 30-50 grams of carbs per day. Sticking to this low-carb intake will help prevent an increase in blood sugar levels and force your body to burn fat for energy.

The keto diet is high in fat, with 70-80% of calories coming from healthy fats. This includes fatty cuts of meat, eggs, fatty fish, whole raw milk, avocados, nuts, and oils such as MCT oil, coconut oil, lard, tallow, and olive oil.

Protein makes up 20-30% of calories on the keto diet. Good sources of protein include lean meats, seafood, poultry, eggs, dairy, and nuts and seeds. It is important to eat enough protein to maintain muscle mass and support essential metabolic processes.

Carbohydrates are restricted on the keto diet, making up only 5-10% of calories. This usually equates to 20-50 grams of net carbs per day. To stay in ketosis, it is crucial to limit your carb intake and choose carbs from non-starchy vegetables, dark leafy greens, and low-carb fruits like avocados.

In summary, the keto diet is a high-fat, moderate-protein, and low-carb diet. By restricting carbohydrates and increasing healthy fats, the body enters a state of ketosis, burning fat for energy instead of carbohydrates. While calories are important on the keto diet, the focus is on consuming the right ratio of macros to achieve and maintain ketosis.

Calories burned from exercise

The number of calories burned from exercise depends on the type of exercise, its intensity, and duration.

Exercise Associated Thermogenesis (EAT)

This is the technical term for the calories burned during planned exercise. The number of calories burned during exercise depends on the type of exercise, its intensity, and duration. For example, running on a treadmill for 30 minutes won't burn a lot of calories, whereas punching out over 2 hours at the gym will burn a significant number of calories.

Basal Metabolic Rate (BMR)

This is the number of calories your body needs to maintain your current body if you are completely sedentary. It is influenced by factors such as your weight, height, age, and gender. You can calculate your BMR using formulas such as Mifflin-St. Jeor or Katch-McArdle.

Non-Exercise Associated Thermogenesis (NEAT)

These are the calories burned through daily activities like walking, showering, brushing your teeth, getting dressed, and working.

Thermic Effect of Feeding (TEF)

This refers to the calories burned when eating and digesting food, typically around 15% of your total caloric intake. Protein has the highest TEF (up to 25%), followed by carbohydrates (5-15%), while fats have the lowest TEF (usually under 5%).

Total Energy Expenditure (TEE)

TEE is the sum of BMR, NEAT, EAT, and TEF. It represents the total daily calorie intake needed to maintain your current weight. TEE can vary significantly from person to person and from day to day, so it is challenging to determine an exact number of calories burned from exercise. However, by understanding the components of TEE, you can estimate your calorie expenditure and make adjustments to your diet and exercise routine to achieve your desired weight goals.

Calories from food groups

The keto diet is a low-carb, high-fat, and moderate-protein diet. The diet typically recommends 70% to 80% of calories from fat, 5-10% from carbohydrates, and 10-20% from protein.

Fats

Fat sources on the keto diet include fatty cuts of meat, avocados, nuts, seeds, oils (such as olive, palm, and coconut oil), butter, and cheese. The diet emphasises the importance of consuming enough fat to feel full and satiated.

Carbohydrates

The keto diet restricts carbohydrate intake to less than 50 grams per day, with some versions of the diet recommending as low as 20 grams per day. Carbohydrate sources on the keto diet include non-starchy vegetables (such as leafy greens, cauliflower, broccoli, and bell peppers), certain fruits in small portions (such as berries), and cocoa powder.

Proteins

The keto diet recommends moderate protein intake, as consuming too much protein can prevent ketosis. Protein sources on the keto diet include grass-fed beef, free-range poultry, pork, bacon, wild-caught fish, organ meats, eggs, tofu, and certain nuts and seeds.

Calorie Intake

The number of calories you should consume on the keto diet depends on your daily energy expenditure and your goals, such as weight loss, muscle gain, or weight maintenance. To lose weight, you need to consume fewer calories than you burn, creating a calorie deficit. To gain weight or build muscle, you need to consume more calories than you burn, creating a calorie surplus.

It is important to note that individual calorie needs may vary based on factors such as age, size, height, lifestyle, overall health, and activity levels. Online calculators and formulas, such as the Mifflin-St. Jeor equation, can help estimate your basal metabolic rate and total daily energy expenditure to determine your optimal calorie intake.

Additionally, it is worth noting that the keto diet may not be suitable for everyone, and it is recommended to consult with a physician and a dietitian before starting this or any other diet, especially if you have existing health conditions or nutritional deficiencies.

Frequently asked questions