Try My New Macronutrient and Calories Calculator for Ketogenic Diets - Page 2

fawn · 01-15-2009, 03:23 PM

cool calculator Bloodsugar!

maybell · 01-15-2009, 04:10 PM

Do we still have to subtract 200 calories if we are hypothyroid?

I logged in 50 carbs first and then logged in 80 carbs to see if anything changed and the calorie counts to maintain and lose did not change which was nice.

Both of those carb levels are probably considered ketogenic so I am hoping that the calorie reduction need not apply.

Thoughts anyone?

CARLINI · 01-15-2009, 04:36 PM

Not even close for me... The calculator says I need to eat 2200 cals a day to lose 1 lb per week. I eat around 2000 a day and lose 10 a month!

Blood Sugar 101 · 01-16-2009, 07:44 AM

I had some time last night, so I dug up my diet records from back in 2003 when I lost all the weight on a ketogenic diet (35 g to 60 g a day for me)while logging my food and weight daily.

I plugged the monthly average calories and average carbs number into the calculator, along with my age back then, calculated what my metabolic rate might have been at various activity levels and found that I lost more than the calculator predicted when sedentary.

To make it more interesting, I adopted an aggressive gym regimen a few months in (which I pursued for a year until it damaged a foot). So I also can look at the impact of exercise. Which, to no one's surprise turned out to be much less than the estimates suggest it should be.

Finally, I have a month of records from two years ago when I was using a drug that normalized my blood sugars while killing my appetite. I had eaten a very low carb diet for a month--average 1150 calories a day over the month and lost no weight. Carbs were high: 110. I should have lost more weight than I did, based on the BMR prediction.

So that gives me a very rough idea that yes, eating a ketogenic diet did indeed give me a metabolic advantage.

I also note that after 9 months the weight loss pretty much stopped even with low carbs and the same calories and with an hour a day at the gym almost every day.

I'm going to be spending some more time with these figures to see if I can come up with any interesting relationships between nutrient allotment (Fat%, Protein%) and weight loss. And if I can find a correction that would give me my actual calorie use during this time and, more importantly, if that actual amount of calories burned over the month is consistent or not.

I wish I had a bit more math skill than I have, because I can see some really interesting questions posed by this data that I don't have quite enough statistical training to answer.

I'm going to add more activity levels to the calculator if I find that there is any adjustment to activity level that produces a better prediction.

dointhis4me · 03-10-2009, 07:33 PM

Bump

hummingbird11 · 05-02-2009, 08:00 PM

bump!

hummingbird11 · 05-02-2009, 08:19 PM

Hey BS101 -- when we enter 0-80 cals in the calculator (I'm aiming for 75 carbs per day) -- is that Net Carbs or Total (Gross) Carbs? TIA!

Blood Sugar 101 · 05-03-2009, 09:33 AM

Quote:

Originally Posted by hummingbird11

Hey BS101 -- when we enter 0-80 cals in the calculator (I'm aiming for 75 carbs per day) -- is that Net Carbs or Total (Gross) Carbs? TIA!

It's total minus fiber. Most of the other kinds of carbs people deduct DO turn into glucose after digestion but at differing rates.

Treat the calculator as a ballpark figure kind of thing, though, as individual metabolisms are all different. These calculators use averages drawn from huge groups of people. In real life, some people will lose weight with higher inputs, some will stall at numbers that the formulas say should lead to weight loss.

I've overestimated the brain and muscle need a bit to be on the safe side here.

The assumptions built into the calculator appear at the bottom of the page.

Synesthetic · 05-03-2009, 09:43 AM

Wow, this is an amazing tool. Thank you SO much!

Mayberryfan · 05-03-2009, 10:07 AM

Interesting! I did a double take at first when I didn't notice the first set of figures were for "maintaining" my current weight. WTH would I want to do that??!!!

However, the second set of figures were very close to what I've been doing for the past month and I haven't weighed, but the tape measure is showing inches lost and my clothes ARE getting looser! Yeah!

Thanks for this new tool!!

hummingbird11 · 05-03-2009, 11:40 AM

Then it's Net Carbs, right?
If I plug-in 75 carbs per day; that is 75 Net Carbs.
So my Gross Carbs will be a little higher -- correct?

(maybe you can add the word Net Carbs to the Calculator?)

gotcha on the rest and thanks!

Quote:

Originally Posted by Blood Sugar 101

It's total minus fiber. Most of the other kinds of carbs people deduct DO turn into glucose after digestion but at differing rates.

Treat the calculator as a ballpark figure kind of thing, though, as individual metabolisms are all different. These calculators use averages drawn from huge groups of people. In real life, some people will lose weight with higher inputs, some will stall at numbers that the formulas say should lead to weight loss.

I've overestimated the brain and muscle need a bit to be on the safe side here.

The assumptions built into the calculator appear at the bottom of the page.

Pea · 05-03-2009, 01:22 PM

What a great resource, thank you!

It is almost spot on with my calculations too, and my goal is to lose 1 - 1.5lbs per week. I use an activity multiplier of 1.425, which is in between light and heavy exercise since my program is not too easy or too hard.

rose1 · 05-03-2009, 01:26 PM

Blood Sugar 101 · 05-03-2009, 03:44 PM

People use different definitions for "net carbs" often including sugar alcohols, so I don't like that phrase at all. I also think many of us do better if we count ALL carbs. Dr. Bernstein suggests that some soluble fiber does turn into carb and because the labels don't distinguish soluble from insoluble, it's impossible to know what we're getting.

As far as maintaining goes, I have a theory that we should go to maintenance very few months just to make sure we can maintain. There's a huge psychological shift involved and many people who get to goal end up crashing and burning because what they must eat at goal to maintain is too little for happiness.

People assume that when they get to goal they'll be able to stop dieting. In fact, most of us will have to eat almost the identical diet we were eating when we got to goal to maintain. So if you stop and maintain for a month every 20 lbs or so, you will lose slower but you will know when you are approaching the calorie level where you aren't happy.

Plus you let your metabolism get out of thinking you are starving which is, sadly, what is happening when you are in ketosis.

If you go to maintenance, take the water hit that happens when you raise carbs over the ketogenic boundary and then see how easily you can maintain for a month, it can be very helpful. Especially if you do have to be very stringent to lose.

01-16-2009, 07:44 AM	#34
Blood Sugar 101 MAJOR LCF POSTER! Join Date: Jan 2008 Location: New England Posts: 1,930 Gallery: Blood Sugar 101 Stats: 1998-2007 170/142/145---2009 149/140 WOE: Varies: Insulin with 10+g carbs. Start Date: First LC diet 1998, goal 2003, continual vigilance	I had some time last night, so I dug up my diet records from back in 2003 when I lost all the weight on a ketogenic diet (35 g to 60 g a day for me)while logging my food and weight daily. I plugged the monthly average calories and average carbs number into the calculator, along with my age back then, calculated what my metabolic rate might have been at various activity levels and found that I lost more than the calculator predicted when sedentary. To make it more interesting, I adopted an aggressive gym regimen a few months in (which I pursued for a year until it damaged a foot). So I also can look at the impact of exercise. Which, to no one's surprise turned out to be much less than the estimates suggest it should be. Finally, I have a month of records from two years ago when I was using a drug that normalized my blood sugars while killing my appetite. I had eaten a very low carb diet for a month--average 1150 calories a day over the month and lost no weight. Carbs were high: 110. I should have lost more weight than I did, based on the BMR prediction. So that gives me a very rough idea that yes, eating a ketogenic diet did indeed give me a metabolic advantage. I also note that after 9 months the weight loss pretty much stopped even with low carbs and the same calories and with an hour a day at the gym almost every day. I'm going to be spending some more time with these figures to see if I can come up with any interesting relationships between nutrient allotment (Fat%, Protein%) and weight loss. And if I can find a correction that would give me my actual calorie use during this time and, more importantly, if that actual amount of calories burned over the month is consistent or not. I wish I had a bit more math skill than I have, because I can see some really interesting questions posed by this data that I don't have quite enough statistical training to answer. I'm going to add more activity levels to the calculator if I find that there is any adjustment to activity level that produces a better prediction. Last edited by Blood Sugar 101; 01-16-2009 at 07:45 AM..

05-03-2009, 01:26 PM	#43
rose1 Way too much time on my hands! Join Date: Jun 2005 Location: Tennessee Posts: 15,967 Gallery: rose1 WOE: Vegetarian version of SB Start Date: June, 2005	Sub.

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01-15-2009, 03:23 PM	#31
fawn Way too much time on my hands! Join Date: Jul 2005 Posts: 12,204 Gallery: fawn Stats: sz 18/4 WOE: Whole organic, free range, wild caught, pastured Start Date: February 7, 2000	cool calculator Bloodsugar!

01-15-2009, 04:10 PM	#32
maybell Senior LCF Member Join Date: Aug 2003 Location: los angeles Posts: 457 Gallery: maybell Stats: 144/117/117 WOE: Atkins	Do we still have to subtract 200 calories if we are hypothyroid? I logged in 50 carbs first and then logged in 80 carbs to see if anything changed and the calorie counts to maintain and lose did not change which was nice. Both of those carb levels are probably considered ketogenic so I am hoping that the calorie reduction need not apply. Thoughts anyone?

01-15-2009, 04:36 PM	#33
CARLINI Thick and Delicious Join Date: Feb 2004 Location: Wasatch front Posts: 7,719 Gallery: CARLINI WOE: Atkins Start Date: 02/14/04	Not even close for me... The calculator says I need to eat 2200 cals a day to lose 1 lb per week. I eat around 2000 a day and lose 10 a month!

03-10-2009, 07:33 PM	#35
dointhis4me MAJOR LCF POSTER! Join Date: Apr 2007 Location: Central Ohio Posts: 2,687 Gallery: dointhis4me Stats: 246/157..restarting 11/18/09--173/166/150 WOE: Atkins-ish Start Date: 4/4/07-5'6", 31 y.o.	Bump

05-02-2009, 08:00 PM	#36
hummingbird11 HB = Healthy & Balanced Join Date: Mar 2008 Location: Texan w/ Hawaiian Soul loving life in Northern California! :) Posts: 7,578 Gallery: hummingbird11 Stats: 175/149.8/145 ~ (5'8") WOE: Moderate Carb/Low Calorie ~ SEE SIGGY >>>>>>>>>>> Start Date: 1/1/08 + 9/1/09 + Every Day!	bump!

05-02-2009, 08:19 PM	#37
hummingbird11 HB = Healthy & Balanced Join Date: Mar 2008 Location: Texan w/ Hawaiian Soul loving life in Northern California! :) Posts: 7,578 Gallery: hummingbird11 Stats: 175/149.8/145 ~ (5'8") WOE: Moderate Carb/Low Calorie ~ SEE SIGGY >>>>>>>>>>> Start Date: 1/1/08 + 9/1/09 + Every Day!	Hey BS101 -- when we enter 0-80 cals in the calculator (I'm aiming for 75 carbs per day) -- is that Net Carbs or Total (Gross) Carbs? TIA!

05-03-2009, 09:43 AM	#39
Synesthetic MAJOR LCF POSTER! Join Date: Nov 2007 Posts: 1,018 Gallery: Synesthetic WOE: Organic Atkins	Wow, this is an amazing tool. Thank you SO much!

05-03-2009, 10:07 AM	#40
Mayberryfan MAJOR LCF POSTER! Join Date: Sep 2007 Location: Alabama Posts: 2,316 Gallery: Mayberryfan Stats: 255/204/150 WOE: PPLP Start Date: June 6, 2007	Interesting! I did a double take at first when I didn't notice the first set of figures were for "maintaining" my current weight. WTH would I want to do that??!!! However, the second set of figures were very close to what I've been doing for the past month and I haven't weighed, but the tape measure is showing inches lost and my clothes ARE getting looser! Yeah! Thanks for this new tool!!

05-03-2009, 01:22 PM	#42
Pea Senior LCF Member Join Date: Aug 2002 Posts: 191 Gallery: Pea	What a great resource, thank you! It is almost spot on with my calculations too, and my goal is to lose 1 - 1.5lbs per week. I use an activity multiplier of 1.425, which is in between light and heavy exercise since my program is not too easy or too hard.

05-03-2009, 03:44 PM	#44
Blood Sugar 101 MAJOR LCF POSTER! Join Date: Jan 2008 Location: New England Posts: 1,930 Gallery: Blood Sugar 101 Stats: 1998-2007 170/142/145---2009 149/140 WOE: Varies: Insulin with 10+g carbs. Start Date: First LC diet 1998, goal 2003, continual vigilance	People use different definitions for "net carbs" often including sugar alcohols, so I don't like that phrase at all. I also think many of us do better if we count ALL carbs. Dr. Bernstein suggests that some soluble fiber does turn into carb and because the labels don't distinguish soluble from insoluble, it's impossible to know what we're getting. As far as maintaining goes, I have a theory that we should go to maintenance very few months just to make sure we can maintain. There's a huge psychological shift involved and many people who get to goal end up crashing and burning because what they must eat at goal to maintain is too little for happiness. People assume that when they get to goal they'll be able to stop dieting. In fact, most of us will have to eat almost the identical diet we were eating when we got to goal to maintain. So if you stop and maintain for a month every 20 lbs or so, you will lose slower but you will know when you are approaching the calorie level where you aren't happy. Plus you let your metabolism get out of thinking you are starving which is, sadly, what is happening when you are in ketosis. If you go to maintenance, take the water hit that happens when you raise carbs over the ketogenic boundary and then see how easily you can maintain for a month, it can be very helpful. Especially if you do have to be very stringent to lose.