How Many Daily Calories Should The Average Man And Woman Eat
According to the 2015-2020 Dietary Guidelines for Americans, the average woman needs between 1,600 and 2,400 calories a day to maintain weight, while men tend to require 2,000 to 3,000 calories daily.
Keep in mind, however, that these are average ranges. Your specific calorie needs will depend on your age, size, height, lifestyle, overall health, activity levels, and goals.
The first step to finding your optimal calorie intake is calculating your total energy expenditure. Simply put, we need to figure out what your metabolism has been up to today.
How Keto Adaptation Changes Your Ketone Burning Abilities And Your Carb Limit
Everybody can adapt to burning ketones for fuel. In the process of keto adaptation, the mitochondria becomes more efficient and starts replicating itself. This provides most cells with the ability to use ketones as their primary energy source instead of sugar.
These adaptations allow the body to shift into ketosis more quickly than when you first started the ketogenic diet. Also as an added bonus the more keto adapted you are, the more carbs you will be able to eat while remaining in ketosis.
The best way to take advantage of keto adaptation is by staying on a strict ketogenic diet for at least 3 to 6 months before trying anything fancy with your carb intake.
There are also a couple of other factors that can improve or impair your bodys ability to adapt to the ketogenic diet that you should be aware of. These factors include exercising, eating the right amount of protein, and mitigating stress.
I Broke My Sugar Addiction
You can’t eat sugar on the keto diet, and most of the no-carb sugar substitutes don’t work for me. So when you’re left with no recourse, you just have to quit sugar.
That doesn’t mean the cravings went away. In the first few days, the cravings for a peanut butter cup or a soda or even just a banana were strong. When you go back to typical eating, you might find that many foods you ate regularly are now just too sweet to finish.
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How Many Carbs Do I Eat On The Keto Diet
The keto diet isnt carb-free but just really low in carbs.
5% of your total daily calories should be in the form of carbs.
For most people, this is 20-30 grams of carbohydrates per day depending on your stats and exercise-adjusted TDEE.
Carbs that dont produce energy like certain types of fiber do not count towards your totals.
Youre Having Too Many Cheat Meals
Unfortunately, on a keto diet, you cant really have a cheat meal like you may be able to do on other diets.
This is because a cheat meal will typically be high in carbs. This will take you out of ketosis and then you will have to start all over again to get your body back into it.
However, it is impossible to completely ignore your cravings. This will make you most likely to binge. So if you do want to have a cheat meal, be smart about it.
You can try having low-carb versions of your favorite meal, such as cauliflower crust pizza. Or, if you want to order it from your local pizza store, choose thin crust over thick or deep pan. This way, you can indulge, while still staying as low-carb as possible.
If you do cheat, keep in mind that just a single transgression is likely to throw you out of ketosis, and youll have to begin the process again. It can take a minimum of two to four days to get back on track , so ask yourself if the pizza is worth it before you indulge.
For different ideas, try looking online for some keto recipes. Youd be surprised which foods have keto-friendly recipe adaptations. Theres even a way to make Reeses Peanut Butter Cups compliant with keto!
If youre up for a challenge, see how much weight you can lose on the 28-Day Keto Challenge.
Another way to have a cheat meal on the ketogenic diet is to actually make the meal is worthwhile. Dont just mindlessly snack, but really just eat something that youre craving and enjoy every bite of it.
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Been On Keto For A Few Months And I Wake Up At 3 Am Every Morning With A Cortisol Rush Any Pre
I think the dawn phenomenon kicks in around at a very high level at around 3 am, but since Im a light sleeper, I totally wake up at 3 am, being alert, and cant easily fall back to sleep. I am not diabetic. Any pre-sleep ketogenic nutrition changes to delay the rush of cortisol so I can sleep uninterrupted until 5 am or later?
Adding a minor amount of carbs in the evenings can help, but also reduces the effect of a ketogenic diet somewhat.
What Are The Benefits Of The Keto Diet
Well, you can lose weight on keto. And maintaining a healthy weight can reduce the risk of and alleviate symptoms related to heart disease, diabetes, and a whole host of other challenging conditions.
When it comes to weight loss, “there is no question that ketosis does work in the short term,” Konstantinos Spaniolas, M.D., associate director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York.
Anecdotally, plenty of men have told Men’s Health that the keto diet helped them lose large amounts of weight. According to Spaniolas, keto helps with weight loss by reducing cravings.
Some studies show that keto may lower blood sugar for people with type 2 diabetes, but there is not enough long-term research to determine whether its safe and effective for diabetics.
Also, side note, although studies have shown that the keto diet can reduce seizures for children with epilepsy, there is no evidence indicating that keto helps with other brain disorders or improves mental cognition, according to Harvard Health Publishing.
So, in the short term, yes, a keto diet can help you lose weight, which may reduce your risk of diseasebut more indirectly than directly. But what about in the long term?
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Calories Count But They Are Not The Whole Story
Generally speaking, if you take in more calories than your body needs, the extra calories will be stored as fat. Similarly, if you take in fewer calories than needed, your body will release its fat stores, and you will lose weight.
Because of this, some contend that calories are all that matter.5 All you have to do to lose weight is reduce calories.
It sounds simple, but humans are more complicated than that.
Theres far more to weight regulation than just monitoring calories in vs. calories out.6 Indeed, most members of the human race appear to have regulated their weight effectively for millennia, before anyone even knew what a calorie was.7
The modern obesity epidemic seems to be an unprecedented phenomenon, and it coincides with an ever-increasing focus on counting calories.8 At best, counting calories seems to be an imperfect strategy for weight control.
So whats really going on? As it turns out, hormonal regulation is a key factor and can affect our hunger and cravings.
Hormones play a large role in influencing appetite, fullness, and fat storage. Research suggests that low-carb and keto meals may trigger satiety hormones and suppress hunger hormones, leading to a natural reduction in calorie intake, especially in those who are overweight or have insulin resistance.9
The two sources of calories equal in number consumed at breakfast had differential effects on the number of calories consumed at lunch.
Targeted Ketogenic Diet And Carb Intake
If you engage in regular, intense physical activity, note that the above ratios might not cater to your performance needs. Thats where targeted ketogenic diets come into play.
In targeted keto and during training times only you might want to integrate a carb boost before and immediately following your training sessions. This will ensure your muscles have enough glycogen to perform their necessary tasks, both during competition and within in-season training.
When adopting this targeted principle, youll follow the above macro guidelines throughout the day. However, after you leave the gym , youll consume 15-30 grams of fast-acting carbohydrates. These should be consumed within a half hour after training ends.
Theoretically, your body uses these carbs immediately to repair and restore itself. Therefore, your ketogenic state wont be adversely affected.
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How Many Calories On Keto Simple Formula
How many calories should you have on a keto diet? In this article, I’m going to talk about some of the dos and don’ts when it comes to your calorie intake and keto. I’m also going to clear up some of the most common misconceptions about calorie counting. If you are struggling to lose weight even while on a keto diet, then you’re in the right place!
In this article, I will cover:
How Do You Calculate How Many Carbs I Can Have On Keto
If you know the number of calories you need to consume daily, you can work out easily how many net carbs you can have. For a standard keto diet, you should be looking at somewhere between 5-10% of your calorie allowance provided by carbohydrates. If your daily calorie count is 2000, then 5-10% is 100-200 calories.
Carbohydrates are approximately 4 calories for each gram, so you are looking to limit yourself to between 25g and 50g. To keep your system in ketosis you probably want to keep as close to the lower number as possible, especially when starting out.
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Setting Calories On A Ketogenic Diet
Now that weve establishedour maintenance calories, the number of calories it requires us to maintain thesame weight, we will dive into the main concept of what determines whether ornot you lose or gain weight
Simply put, when energybalance is positive , weight goes up. Whenenergy balance is negative , weight is lost.
While calories IN isgenerally easy to determine the calories OUT part tends to vary based on amyriad of factors as stated in the introduction.
Truth is calories out is a moving target that varies based on everything from how active you are, how much you eat and even the composition of your food .
This is what makes the whole calories in vs. calories out equation a little over simplified, but in theory still applies.
You’re Eating Too Much Protein
Those keto macros come into play again here, too. “When our body digests protein, a small percentage is converted to glucose,” says Al Bochi, which can then hinder your body’s ability to go into ketosis, she adds .
Instead of using the keto diet as a free pass to eat as much steak and bacon as you’d like, keep in mind that your primary focus on keto is eating healthy fats . So cut back on the protein a bit and make sure to have some form of healthy fat with every meal.
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One: Are You Losing Weight
The answer to the calorie-tracking question isnt very simple.
The first answer and the simplest is probably not.
The ketogenic diet reduces your overall calorie intake by cutting out some of the most common calorie-dense foods like sugary junk and refined carbs, making it easier to keep your weight under control.
However, this is only going to be the case if you are losing weight.
If youre on a ketogenic diet and youre not losing weight or youre gaining weight then youre doing something wrong and youre going to need to count calories.
This isnt even surprising: the high-fat approach to dieting can be a problem because fats provide 250% as much energy per gram than carbs or protein.
This means that it is possible to over-eat on a keto diet, especially if youre eating foods like bacon and avocado, or youre not consuming enough fibrous veggies.
Good Examples Of Protein Keto Diet Foods:
- Chicken, dark meat if possible
- Turkey, dark meat if possible
- Approximate grams of carbs per day based on a 2,000-calorie diet: 165
Fat is where the bulk of your intake comes into play. Yes, it may get a bad rap, but it’s actually an essential macronutrient that’s used as a fuel source for building cell membranes, absorbing vitamins, and minerals, and other bodily processes. A higher-fat diet has also been shown to reduce cravings , but just make sure you’re going with full-fat foods rather than those with trans-fats and overly processed polyunsaturated fats.
Instead of stressing over the dietary cholesterol content, focus on consuming a higher ratio of unsaturated fats to saturated fats . “There’s a misconception that keto is all bacon, butter, and cheese and while some people take that approach, it’s not the only way,” Shoemaker says. “While the diet is high fat, if your goal is weight loss, then it’s important to moderate your fat intake so that your body can burn your stored body fat.”
Since you’re consuming a vast majority of calories from fat, it’s crucial to focus on fueling up with options that are less likely to clog your arteries and less likely to increase your cancer risk. “Focus on filling meals that contain a balance of protein, non-starchy vegetables, and healthy fat sources like nuts and seeds, olive oil, avocado oil, coconut oil, or avocado,” Shoemaker adds.
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Is The Ketogenic Diet For You
This may sound like a cop out, but the best diet is the one you stick with. For Volek, whos been following an ultra-low-carb diet for two decades, it works.
If you cant stick to it, then it probably wont.
“This is the problem I have with all of these fad diets,” registered dietitian Andy Yurechko, M.S., R.D., of Augusta University Medical Center in Georgia, previously told Men’s Health. “A healthier type of diet is something you can do every day of your life.”
Since maintaining ketosis requires strict carb counting, this diet works best for people who are diligent. And, its probably not a good idea for athletes or avid gym-goers to do the keto diet long-term.
There is no conclusive research to support any athletic performance benefit , Harpst says. Research continues to show that training on a low carb diet impairs intensity and decreases endurance, recovery and cognitive function.
It can also impair muscle strength, she says, since carbohydrates are muscles preferred energy source during workouts, and because muscle synthesis requires both protein and carbohydrates.
Keto Macros For Athletes Explained
Many athletes are as serious about their diets as they are about their exercise regime. They have to be if they want to perform at their best. More and more athletes are giving the keto diet a try. Research has suggested that most athletes wont have a problem going keto, though it may not be the optimum diet for those doing endurance sports. Keto has become popular for good reasons and you may find its benefits suit you and your fitness goals.
Athletes who follow a more traditional diet use carbs as their primary energy source, but when your body is in ketosis the emphasis shifts to fats. The longer you have been on a keto diet the better you will be at using fat for energy. Dont be surprised if your performance dips at first when you change to a keto diet, as you have to give your body time to adapt. This could take up to 12 weeks, so dont dismiss keto as not for you too quickly. The better your body adapts to the keto diet the more it will use fat for fuel.
So, what are the potential benefits of changing to a low-carb keto diet for athletes?
Fat provides a more stable degree of energy than the more volatile glucose. This allows the ketogenic athlete to exercise for longer periods without the roller coaster of glucose-fueled energy levels, particularly during low and medium strength workouts.
Studies have suggested that a well thought out keto diet can encourage recovery from exercise which may be attributed to anti-inflammatory properties.
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Carbohydrates To Avoid On The Ketogenic Diet
There are certain foods that contain extremely high amounts of carbohydrates and will need to be avoided in order to achieve and maintain ketosis.
During your Ketogenic journey, avoid high-carbohydrate foods including: Most fruits, pasta, potatoes, candy bars, pastries, donuts, candy, soda, juice, rice, and bread.
Fat On Keto Explained
The point of ketosis is to make your body use fat as its main energy supply rather than glucose. In order to get into ketosis carbs are severely limited, so extra fat is needed to keep energy levels up. Dietary fats are not just a source of energy. Fat is also needed to absorb the fat-soluble vitamins A, D, E and K. Fats function as structural building blocks to help insulate your body and maintain normal core temperature, and fat is involved in many vital physiological processes such as support of cell growth and production of hormones. How much fat should be in your personal keto ratio depends on your calorie goal and will be indicated by a keto macro calculator. Typically, it will be in that 70-80% band.
Always remember, when choosing sources of any of the three macronutrients, that having a healthy diet is what matters. So, aim for variety in what you eat and dont limit yourself to just a few keto-friendly foods that you feel happy with. A wide variety of foods will help you get all the micronutrients needed to keep your body functioning at its optimum potential.
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