Together with Petra Mikaelsson, blogger and dietitian for Keto, Paleo and LCHF nutrition, I have created this calorie calculator for you, which calculates your daily calorie requirement based on your daily activity level.
I am sure you are wondering why our calorie calculator calculates such a high daily calorie intake, as all other calorie calculators on the internet expect so much less of daily consumption. (See my comparison: 11 calorie calculators compared)
The simple reason is that our focus here is a healthy, species-appropriate diet. Many people who use synthetic thyroid hormones, such as T3 (liethyrin) or T4 (L-thyroxine), have confirmed that medication could be reduced after switching to a low carbohydrate diet (Ebbeling et al 2012). This confirms the statement that more fat stimulates metabolism. But it is also plausible that the consequence of a higher calorie intake is a better digestion and thus better absorption of proteins or other factors in the low-carbohydrate and species-appropriate diet.
The data entered in this form will not be saved.
The results of this calculator can of course only be a guideline, since each person is different and individual living conditions can not be taken into account by such a calculator.
NOTE ON MACRO DISTRIBUTION
The calculator issues three different suggenstions for the daily macro distribution:
- No calorie deficit
Use this macro distribution if you want to maintain your weight or lose weight slowly.
- 10% calorie deficit
Use this macro distribution if you want to lose weight with a moderate calorie deficit of 10%. This should be okay for most people.
- 20% calorie deficit
Use this macro distribution if you want to lose weight with a strong calorie deficit of 20%. We do not recommend this, as it is not uncommon to get a lack of nutrients in the body followed by subsequent diseases.
Please note that each person has a different carbohydrate and protein tolerance limit to be in ketosis. The given values are only to be seen as a guideline.
you want less or more carbohydrates?
The following applies: 1 g protein = 4.1 g kcal. 1 g of carbohydrates = 4.1 kcal. 1 g fat = 9.3 kcal.
If you want to use only 20g of carbohydrates instead of 30g of carbohydrates, you have to eat 5g more fat. The amount of protein remains the same.
If you prefer to consume 50g carbohydrates instead of 30g carbohydrates, you will have to eat about 10g less fat. The amount of protein remains the same.
Use the same schema if you want to change the amount of protein.
Notice for athletes
The statement “yes” in the question of daily sports takes into account that the muscles need energy even when doing nothing. This setting should be used when you are training daily for a marathon or similar.
This calculator shows your total calorie needs based on your “normal” activities. The individual sports units are not considered.
The activity at work is divided into:
|sedentary||sedentary, walking and standing||mainly standing and walking||physically demanding|
All information presented here is of a general nature and should not be misunderstood as a personal, medical advice. For medical questions and a detailed evaluation of your actual energy needs, please contact a doctor of your trust.