How Many Calories Should I Eat On Keto Diet? The Simple Formula – Dr.Berg

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I explain a simple way to figure out the number of calories on keto you should eat.

Timestamps:
0:00 How to figure out the amount of calories on keto you should eat
1:40 If you use your basal metabolic rate (BMR) you think this simple formula should work, right?
3:43 This is how to determine how many calories on keto is right for you

I frequently am asked, how many calories on keto is the right amount? I’ll explain, but first I’ll give an example of what doesn’t work despite popular wisdom.

I’ll start by giving examples of how much fat people are carrying around:

A fit woman, 140 pounds, 23 percent body fat, or 32.3 pounds of fat for a potential 113,050 calories of energy. If she’s obese, same weight but 39 percent body fat, she’ll have almost 55 pounds of fat or a potential 191,000 calories of energy.

A fit man, 170 pounds, 16 percent body fat, 27.2 pounds of fat, or just under 100,000 calories of potential energy. The same weight man who’s obese will have nearly 46 pounds of body fat or over 160,000 calories of potential energy.

If you use the basal metabolic rate (BMR), which is the number of calories your body needs simply to do its job, let’s say it’s 2,000 a day. All you have to do is eat 500 fewer calories per day and in 7 days you should lose one pound of fat since it’s 3,500 calories. Correct?

Only it doesn’t work this way! There are too many variables such as your age, your thyroid function, whether you have insulin resistance, exercise, stress, sleep quality, and so on. Or you may be eating so much dietary fat that it burns instead of your body fat, especially if you’re in ketosis (fat-burning mode). The more times you’ve dieted, the more your metabolism can slow down. And the type of calories you consume will influence your hormones.

If you have body problems like an autoimmune condition or inflammation, these are more variables affecting weight loss.

Instead of starting by a number of calories, try this instead:

Eat keto
At first, eat three meals a day but eliminate snacks
Then if you are satisfied after a meal, not hungry or stuffed, reduce to two meals a day
Gradually move to one meal a day (OMAD)

Many people meet their goals on OMAD, especially those over 40 or 50, but if you don’t then go to one meal every other day. The key is to feel satisfied. If you can consistently feel satisfied after a meal, then that is the correct amount of calories for you to eat. You can enhance things by adding better sleep, more exercise, and nutrients.

Figure out how many calories on keto is right for you in this way, and you’ll be set to go.



Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.


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Did you know there’s a very simple way to determine how many calories on keto is right for you?