How Many Calories to Eat on Keto?

The ketogenic diet, or “keto” diet, is a high-fat, low-carbohydrate diet that has gained popularity in recent years as a weight loss and health improvement strategy. One of the most important aspects of following a keto diet is understanding how many calories you should be consuming each day in order to enter and maintain a state of ketosis, where your body burns fat for fuel instead of carbohydrates.

The number of calories you should consume on a keto diet will depend on a variety of factors, including your age, gender, activity level, and weight loss goals. However, there are some general guidelines that can help you determine how many calories you should be consuming each day while following a keto diet.

First, it’s important to understand that the keto diet is a high-fat diet, with fat making up about 70-75% of your total calorie intake. This means that you will need to consume a significant amount of fat each day in order to stay in ketosis. However, it’s important to note that not all fats are created equal, and it’s important to focus on consuming healthy fats, such as those found in nuts, seeds, avocados, and fatty fish.

Protein should make up about 20-25% of your total calorie intake, while carbohydrates should make up the remaining 5-10%. This is significantly lower than the typical American diet, which typically includes around 50-60% carbohydrates.

In terms of specific calorie recommendations, the National Academy of Medicine recommends that adult men consume at least 2,500 calories per day and adult women consume at least 2,000 calories per day. However, for those following a keto diet, these recommendations may be too high.

A more specific calorie recommendation for those following a keto diet is to consume between 1,200 and 1,500 calories per day for women and between 1,500 and 1,800 calories per day for men. These recommendations are based on the idea that by consuming fewer calories, your body will enter a state of ketosis and begin burning fat for fuel.

However, it’s important to note that these are general recommendations and may not be appropriate for everyone. Your specific calorie needs will depend on factors such as your age, gender, activity level, and weight loss goals. Additionally, if you are participating in regular physical activity, you may need to consume more calories in order to fuel your workouts.

It’s also important to note that if you’re trying to lose weight, it’s not necessary to count calories. Instead, you should focus on eating healthy, nutrient-dense foods and making sure you’re getting enough protein and healthy fats. If you’re losing weight too quickly, you may need to increase your calorie intake.

In summary, the number of calories you should consume on a keto diet will depend on a variety of factors, including your age, gender, activity level, and weight loss goals. However, a general recommendation is to consume between 1,200 and 1,800 calories per day, with the majority of those calories coming from healthy fats. It’s important to focus on consuming healthy, nutrient-dense foods and to listen to your body’s hunger cues, rather than strictly counting calories. Additionally, it’s important to consult with a healthcare professional before starting any new diet or exercise regimen.