Keto Calories Calculator

What is a keto calorie calculator

The Keto Calorie Calculator is a tool that allows us to easily calculate our basal metabolic rate and total metabolic rate. It calculates our daily calorie needs based on our lifestyle and the goal we want to achieve. It tells us how many calories we should consume each day. This information helps us to determine the calorie content of a diet to lose weight or build muscle mass. Calorie counting is very useful in a ketogenic diet because 1 g of a food, for example, provides a different amount of calories:

• 1 g fat corresponds to 9 kcal,
• 1 g protein corresponds to 4 kcal,
• 1 g of carbohydrates corresponds to 4 kcal.

In the ketogenic diet, carbohydrates are eliminated in favour of fat, and we gain energy from fat. We often fail to achieve our dream goal because we are not well prepared for the state of ketosis, so I recommend that you also read our blog article: The Ketogenic Diet: 9 Reasons Why You Can’t Lose Weight.

The calorie calculator is based on specific formulas and calculates the total metabolic rate based on a number of factors such as age, gender, height and weight, but also physical activity during leisure time and at work. Based on all these considerations, the calculator calculates how many calories or kilocalories we need per day to achieve our goal – be it weight loss or the desire to gain weight. There are many formulas for calculating your CPM, but it is more convenient to use our ready-made calorie needs calculator. Although the calorie calculator is quite accurate, you should discuss the results with a dietitian.

Calorie requirement calculator

Calorie (Cal) – what is it?

• It is primarily a unit of measurement.
• The first mention of the calorie as a unit of heat energy occurred during the lectures of Nicolas Clément between 1819 and 1824.
  In the following years, the term entered the French and English dictionary and came to mean heat.
• The book definition is: a calorie is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius.
• Calories in food provide energy in the form of heat so that our bodies can function. Our bodies use calories like fuel – they store and consume them.
• In the context of diet and exercise, the kilocalorie (kcal) is used – otherwise known as a large calorie, it is equal to 1,000 calories. A kilocalorie also takes the name of a food calorie.
• A calorie is the energy we provide through food and drink and which we burn as a result of our body’s functioning and physical activity.

Calorific requirements

Każdy z nas ma zupełnie inne zapotrzebowanie kaloryczne. Uwarunkowane jest to czynnikami takimi jak: zróżnicowany tryb życia, aktywność fizyczna, płeć, nasz wiek, temperatura ciała, czynniki hormonalne, czynniki genetyczne, przebyte lub istniejące choroby, masa ciała czy wzrost. Zapotrzebowanie kaloryczne dla dorosłego człowieka wynosi od 1600 kcal do 2000 kcal. Dla osób ćwiczących zapotrzebowanie kaloryczne wzrasta. Przy zapotrzebowaniu kalorycznym warto zapoznać się z pojęciem Podstawowej Przemiany Materii oraz Całkowitej Przemiany Materii.

Calorific zero – what is it?

The term “calorie zero” (or “calorie zero balance”) refers to a calorie balance in which the number of calories consumed by the body is exactly equal to the number of calories burned by the body. In this situation, calorie intake is perfectly balanced with calorie expenditure, resulting in weight stabilisation. This means that you neither gain nor lose weight. This balance is achieved when you supply your body with the exact amount of energy it needs to fulfil all its primary and secondary functions during the day.

BMR or PPM (basal metabolic rate)

The basal metabolic rate is the lowest level of energy metabolism that determines the energy supply required to maintain basic life functions under optimal living conditions. The basal metabolic rate can be calculated using various formulae. The best known are the Harris-Benedict formula and the Miffilin formula.

1. Harris-Benedict formula
   • PPM for men = 66.47 + (13.7 x body weight in kg) + (5 x height in cm) – (6.76 x age in years)
   • PPM for women = 655.1 + (9.567 x body weight in kg) + (1.85 x height in cm) – (4.68 x age in years)

2. Mifflin Formula
   • PPM for men = (10 x body weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
   • PPM for women = (10 x body weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

CPM Overall metabolism

It is the sum of a person’s 24-hour energy expenditure associated with the normal functioning of the body in the environment, including physical activity. This information is especially valuable for those who want to lose weight, gain weight or build muscle mass. We calculate this coefficient as follows:

CPM = PPM x factor for physical activity (PAL)

We can determine the physical activity factor based on our knowledge of physical activity at work and during leisure time.

Physical activity at work:

1. Very light: sedentary work at a desk, in front of a computer or as a driver;
2. Light: light industrial, office or sales work involving light activities (e.g. carrying correspondence, walking between offices, working on a photocopier);
3. Moderate: courier work (by bike or on foot), cleaning;
4. Heavy: hard physical labour.

Physical activity during leisure time:

1. Very light: no physical activity in leisure time;
2. Light: walking, cycling in leisure time, gardening at least once a week;
3. Moderate: regular exercise at least once a week, walking, cycling, gardening at least 10-30 minutes a day;
4. Most important: regular exercise 2-3 times a week;
5. Intensive: physical activity several times a week (more than 3 times a week).

PAL ratio

Leisure activities	Activity during working hours
	Very light	Light	Moderate	Heavy
Very light	1,4	1,5	1,6	1,7
Light	1,5	1,6	1,7	1,8
Moderate	1,6	1,7	1,8	1,9
Large	1,7	1,8	1,9	2,1
Intensive	1,9	2,0	2,2	2,3