By This weight loss calculator for the ketogenic diet determines your optimal food intake for your personal weight loss goals on the ketogenic diet. To get your personal customized recommendations, please enter some data about yourself.Given that data it is possible to calculate your Base Metabolic Rate (BMR). This site uses the Mifflin-St.Jeor-Formula which was found to be the most accurate in two studies.The BMR resembles the resting metabolic rate. The real daily energy expenditure depends on how active you are on average. Based on that activity level your actual total daily energy expenditure (TDEE) can be calculated. This is the amount of calories you need to consume each day when you do not want to lose weight.Let's find out your body fat percentage. Based on your height and weight, your body fat percentage might be around %. The most accurate measurement would be a DEXA. Skin fold measurement with a good caliper is also pretty accurate. The easiest way is to just estimate it from some comparison pictures.

More: 1, 2, 3, 4. You can also try this calculator but that can be inaccurate.With % body fat you have kg (lbs) of lean body mass, and kg (lbs) of body fat. This includes about kg (lbs) of essential body fat that you must not lose.Macronutrients are nutrients that provide energy for your body.Below 50g of net carbs each day is sufficient for most people to stay in ketosis. Make sure to get your carbs from vegetables (10-15g), nuts and seeds (5-10g), and fruits (5-10g). Keep in mind that in Europe food labels generally show net carbs, while America shows total carbs. Calculate net carbs by subtracting fiber from total carbs. It is important to get enough protein to maintain your muscles, but not too much or it will kick you out of ketosis.Based on your personal data, you should stay within a range of g if you are mostly sedentary to g if you put your muscles under a lot of new stress or with a large caloric deficit to prevent muscle loss. When in doubt, choose the middle ground. For you, that's g.Eat fat to your liking.

Now that you have chosen g of carbs and g protein, you have already kcal of your daily requirements covered with these nutrients. What's left for you to choose is how much fat to eat.Here you can choose your caloric intake. Try a moderate deficit and only go lower if you feel comfortable after about a week. Here are your personal macros:If these numbers are too confusing, here is a visual representation of your macros and your deficit. The size of each area is correctly scaled based on your ratios.Weight Maintainence kcalYour Target kcalDeficit kcalIf you stick to g of carbs, g protein, and g fat, you will eat kcal and lose kg (lbs) in the first month. Keep in mind that your body weight can fluctuate by ±2kg (±4lbs) on any given day from water weight and what's in your stomach. Recalculate your macro ratio once a month, because changes in body composition have a large influence on the recommendations and weight loss.If you use MFP, update your custom goals with the percentages above.

Note: percentage in MFP and above is calculated for calories.Your Weight Loss ForecastNow to fun stuff: a weight and body fat forecast for one year, starting today. Remember that this is just a rough estimate and your personal results can differ.Choose kg or lbs, and then play around with your chosen fat intake to see how it affects weight loss.Show in kg or lbsFor all you data junkies, you can download a CSV file of your projected weight loss. Gay Uncle ShirtsThis contains all the data used in the above graph. Outdoor Rectangular Glass Top TablePost Your Question to /r/ketoWe can help you. T Shirt Quotes For Lawyers, and replace the first text line with your question. Or click inside this field:Copy its text with Ctrl+C. Go to /r/keto submit site, move to the "text" field, paste it with Ctrl+V, and replace the first line with your question.

Today we have an inspiring real world “n=1” example of how a ketogenic diet can be successfully used by a real woman to easily and happily lose weight! I thought it would be nice to give you all a much-deserved break from my own dietary misadventures and stop to appreciate the beauty of a well-done ketogenic diet.  My recent experiment with Professor Seyfried’s dietary recommendations for cancer was one of extreme ketosis for the explicit purpose of cancer treatment.  However, most people who decide to try a ketogenic diet do so with the goal of losing weight, and they use a more moderate plan, such as the one recommended by Dr.s Phinney and Volek, in their book The Art and Science of Low Carbohydrate Living, or the one recommended by Dr. Ron Rosedale in his book The Rosedale Diet.  It is this kind of plan I intend to try myself soon, motivated in no small part by my friend Anne, who has successfully applied ketogenic dietary theory to her own life, and who has generously agreed to share her inspirational story here with us.

But first, a bit of context. On a beautiful autumn day last October, I was sitting on a beach in picturesque Rockport, Massachusetts with two friends, babbling incessantly about some of the talks I had heard at the 2012 Ancestral Health Symposium, and all the latest things I had been l learning about diet and health, as I am wont to do.  Most of my friends and coworkers have learned to deal with this annoying tendency by employing one of two common strategies: But these two friends are among the few who indulge me in my crazy fringe ideas, encourage me and support me in my endeavors, and sometimes even try applying some of my wacky notions to their own lives.  Anyway, there I was, waxing poetic by the seashore about Dr. Rosedale’s presentation about high fat/adequate protein/low carbohydrate diets being the key not only to weight loss but also to overall health, optimal function, and longevity.  When carbohydrates are restricted and protein is limited to daily requirements, the body has no choice but to burn fat for energy–this is what people who want to lose weight actually want to do–they want to burn fat.  

While I personally had lots of positive experience with very low carbohydrate diets, I had reached a weight loss wall, and had never tried to limit protein before.  Dr. Rosedale’s logic seemed airtight and I was very intrigued–maybe protein limitation would be the key to my own weight loss challenges. So, there I was, droning on and on about the virtues of nutritional ketosis to my friends. But did I start a ketogenic diet myself?  Nope…at least not right away. [Update: as of August 30, 2015 I have been back on a ketogenic diet for nearly 4 months]. Anne is the kind of person who embodies clarity and decisiveness.  She simply does things or doesn’t do things–if she’s on board with something, she launches into it. If not, she dismisses it and moves on, without any angst or regret. She’s also really good with data and technology, so she’s included some terrific graphics. So, ladies and gentlemen, without further ado, I give you: Real Woman Anne. I’m approaching almost 5 months on a nutritional ketosis (NK) diet. 

But before I talk about NK, I’ll give you some background information about me.  I’m female, 46 years old, and 5 ft tall.  I was not an overweight kid, but my diet as a child was processed everything.  I loved Velveeta, canned ravioli, marshmallow fluff, boxed macaroni and cheese, etc.  You get the picture.  When I hit my 30’s, my metabolism changed and I began gaining weight. My love for processed foods and chips and dip were at an all-time high.  For emotional reasons I would turn to these foods to feel better, however briefly.  I have been dieting off and on for the last 6 or 7 years. The only other specific diet I have tried is Weight Watchers (WW).  I have had success with WW in that I do lose weight, but I struggle to stick with it. One of the reasons I loved WW was that I was able to eat anything I wanted–I just had to count it.  So I didn’t have to give up my favorite carbs, I just had to moderate.  Well, moderation is not my strong suit.  When low, feeling fat, whatever, I would go on a happy bender of a bag of chips with dip.

I have tracked my weight since December 2006 when I was at my heaviest (153.4 lbs).  On WW the lowest weight I reached was 126.4 lbs back in October of 2010, but I quickly gained weight again.  My weight has yo-yo’d ever since but never again coming close to the low 126.4 weight.  That is until now.  One afternoon in October 2012, Georgia mentioned Dr. Rosedale’s diet to me. Something struck a chord and I started the diet just a few days later.  With winter fast approaching and me almost at my heaviest weight again, something had to be done.  I weighed 149 lbs.  My BMI was 29.1. So I began my NK diet October 15, 2012.  Interestingly Dr. Rosedale never mentions ketosis in his book, but his diet recommendations put you into ketosis.  Georgia had also mentioned La Vida Low Carb so I checked that out too and learned more about NK and ketone strips.  Since I was ready to diet again, and I had to strike while the desire iron was hot, I started the diet without blood ketone strips in hand. 

So I do not have the before numbers or know when I first reached ketosis.  I followed Rosedale’s first 3 weeks pretty closely, avoiding any starchy vegetables, rice, flour, sugar, fruit, and fake sugars. I ordered my blood ketone strips and tester and began testing my ketones on November 6, 2012.  At three weeks on NK, my ketones were at 5.4, blood glucose 73 (testing always occurred first thing in the morning before breakfast).  That was the highest ketone measurement I ever had, and my ketones quickly came down to 2.8 in a couple of days.  I ranged from a high of 5.4 to a low of 0.3 blood ketones while I was testing.  I ran out of expensive ketone strips on January 4, 2013.  Since things were going great–I was losing weight, I was satisfied and not hungry for many hours–I no longer cared about my ketones.  Or at least not enough to keep spending the money. Blue = Fat, Green = Protein, Gold = Carbohydrates I have written down my food, protein, fat, carbs, and calories each day and tracked my weight. 

Upon review I see the first 3 weeks I was really trying to not eat many saturated fats, a recommendation from Dr. Rosedale.  I vaguely remember being tired for the first few days on NK but hung in there.  My target protein has been 66 grams/day and I try to keep the carbs down to 50 grams or less/day.  I have days when I do go over on one or the other, but for the most part I’ve been pretty steady.  Over these 5 months, I have averaged 1,160 calories, 42 g of carbs, 82 g of fat, and 73 g of protein a day. As of today March 11th, 2013, I weigh 121.4 lbs, a loss of 27.6 lbs in less than 5 months. My BMI is 23.6.  I’ve gone from a size 12 to a size 8; a few pairs of pants are a size 6.  My initial goal is to reach 120 lbs.  I’m just 1.4 lbs away, but I’m not going to stop there. I’m thinking once I reach the 120 goal, I’ll go for a goal of 115 lbs and see how I feel at that weight. I still have more fat on me than I’d like.  I’ve never dieted without an intense desire to reach the end of the diet before. 

Nutritional ketosis is so different for me.  I’m happy on this diet.  I don’t have the cravings for any of those foods that have been my comfort and my downfall.  My low level depression is gone.  I don’t covet the foods other people are eating.  I find this diet just amazing.  I never thought any of this would be possible.  My impatience is only around my intense curiosity of what this old body could look like again. As for exercise, I have been much more active in the past.  With a current hip problem, my activity level has slowed to a crawl.  I do a little biking (10-15 min/day and a little Pilates (5-10 min/day).  Two years ago when I reached 126 pounds, I was playing tennis 3-4 times a week, biking, and hiking. I have found that I can have ½ of an apple, berries with heavy cream or sugar free chocolate as my treats in the evening with no ill effects.  It hasn’t made me crave more sweets or carbs.  Of course, what I don’t know is the sustainability of this weight loss.