Keto Calculation Method

7/29/2019 Keto Calculation Method

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Calculation methodTo estimate the number of calories needed to maintain bodyweight,we have to examinethe three components of daily caloric requirements (1). They are:1. Resting energy expenditure (REE)

2. Thermic effect of activity (TEA): which can be further subdividedinto twocomponents:A. Calories burned during exerciseB. Calories burned after exercise3. Thermic Effect of Feeding (TEF)Total energy expenditure (also called basal metabolic rate) is equalto REE plus TEA plus TEF.Each component is discussed in detail below.Resting energy expenditure (REE)REE represents the number of calories needed by the body tosustain itself at rest. Ittypically comprises 60-75% of the total caloric expenditure per day.REE is determined by anumber of factors including total body weight, lean body mass,thyroid hormones, and nervoussystem activity (6).In general, REE correlates closely with total body weight as well aslean body mass. Totalbody weight is used to calculate REE due to the difficulty inobtaining accurate measures of lean

body mass (see the previous section on body composition).There are numerous equations to estimate REE. The simplestmethod is to multiply totalbodyweight in pounds by 10-11 calories per pound (7). Womenshould generally use the lowervalue, men the higher. Again, this number represents how manycalories the body will burnassuming zero activity.Sample REE calculationFemale weighing 150 lbs * 10 calories/lb = ~1500 calories/dayMale weighing 180 lbs * 11 calories/lb = ~1980 calories/day

REE is adjusted upward by determining the number of caloriesexpended during the day,called the thermic effect of activity.Thermic Effect of Activity (TEA)TEA includes general moving around, shivering, and exercise.Depending on the frequency,intensity and duration, exercise can increase total caloricexpenditure by 15% (very sedentary) to30% or more (very active) over baseline levels. Although it ispossible to calculate the number of

calories burned with varying types of exercise, it is generallysufficient to simply estimate the


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number of calories burned with activity.The level of activity in a day will determine the increase in caloricrequirements over REE.(7) Even someone who is totally sedentary will need to adjust REEupwards by at least 15%.

See Table 4 below for REE multipliers:

For most people, assuming they exercise three to four times weekly

at a moderateintensity, an activity modifier of 1.5-1.6 is sufficient. So, using ourtwo dieters from above:Female at 150 lbs = 1500 calories/day * 1.5 = 2250 calories per dayMale at 180 lbs = 1980 calories/day * 1.5 = 3000 calories per dayThe final calculation necessary is to add the thermic effect offeeding (TEF).The Thermic Effect of Feeding (TEF)TEF represents the slight increase in metabolic rate which occurswhen food is ingested.The term specific dynamic action (SDA) of food is also used. The

three macronutrients:carbohydrate, protein and fat have different SDA values. Protein hasthe highest SDA, burningoff 20-25% of its total calories during digestion. If 100 calories ofprotein are eaten, 20-25 caloriesare burned during digestion. Carbohydrate is slightly less, having aSDA of 15-20%. Fat has thelowest SDA, approximately 3%.As an average, TEF will increase caloric requirements by roughly10% per day.

Female at 150 lbs = 2250 calories/day + 10% (225 calories) = 2475calories/dayMale at 180 lbs = 3000 calories/day + 10% (300 calories) = 3300calories/dayThese values represent the estimated caloric intake needed tomaintain bodyweight andbodyfat at a stable level. It is modified based on whether anindividual wishes to gain or loseweight/fat.An alternative methodAnother rough way to estimate daily maintenance calories is to

simply multiply


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bodyweight in pounds by approximately 15-16 calories/pound.Women should use the lowervalue, men the higher.Female at 150 lbs * 15 cal/lb = 2250 cal/dayMale at 180 lbs * 16 cal/lb = 2880 cal/day

Both values compare fairly closely to the those from the calculatedmethod above.

Using the values for maintenance calories from the last section wehave:Female at 150 lbs * 15 cal/lb = 2250 cal/dayA 20% deficit yields 2250 * 0.20 = 450 calorie/day deficit2250 calories - 450 calories = 1800 calories per day1800 calories/day / 150 lbs = 12 calories/lbMale at 180 lbs * 16 cal/lb = 2880 cal/dayA 20% deficit yields 2880 cal/day * 0.20 = 576 cal/day2880 cal - 576 cal = 2304 cal/day2304 cal/day / 180 lbs = ~13 calories/lb

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Keto Calculation Method