how many calories are you allowed on keto How many calories should you consume on keto diet
When embarking on a ketogenic diet, one of the most important things to consider is your daily caloric intake. So, just how many calories should you consume while following this high-fat, low-carb eating plan? The answer is not as straightforward as you might think. In general, the number of calories you need to consume on the ketogenic diet will depend on several factors, including your age, gender, height, weight, and activity level. That being said, there are some basic guidelines that you can follow to get started. Most people who follow the ketogenic diet aim to consume between 20 and 50 grams of carbohydrates per day. This low-carb intake is what helps your body enter a state of ketosis, where it begins to burn fat for fuel instead of glucose. To calculate your daily caloric needs on the ketogenic diet, you first want to determine your basal metabolic rate (BMR). This is the number of calories your body burns at rest in a day. There are many BMR calculators available online that can help you determine this number based on your age, gender, height, and weight. Once you have your BMR, you need to factor in your activity level to determine your total daily energy expenditure (TDEE). This is the number of calories you need to consume each day to maintain your current weight based on your activity level. Again, there are many TDEE calculators available online that can help you determine this number. From there, you can adjust your caloric intake based on your weight loss goals. To lose weight, you generally want to consume fewer calories than your TDEE. Most experts recommend a calorie deficit of 20-25% for safe and sustainable weight loss. It’s important to note that some people find it difficult to accurately track their caloric intake on the ketogenic diet. This is because the high-fat, low-carb nature of the diet can be very satiating, meaning you may naturally eat fewer calories without even realizing it. However, if you’re looking to lose weight on the ketogenic diet, tracking your caloric intake can be helpful. Consider using an app like MyFitnessPal or Cronometer to track your calories, carbs, fat, and protein. Ultimately, the number of calories you consume on the ketogenic diet will depend on your individual needs and weight loss goals. By calculating your BMR and TDEE and tracking your caloric intake, you can ensure that you’re on the right track to achieving your weight loss goals while still enjoying the many benefits of the ketogenic diet.
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