Skeptical of their math
Not sure if the app algorithm is sound. Based on caloric intake commensurate with an 80 year old sedentary diabetic, I can expect to lose 2.4 lbs per month as an an active person who currently weighs 129 lbs. I have high blood pressure and want to lose 10 on advice of doctor, have some other medical conditions for which a Keto diet appears to offer safe relief. So at 1310 calories a day and moderate exercise-this app estimates a 2.4 lb loss per MONTH. Using the military weight loss algorithm, on this regimen, I’d lose 2.8 per WEEK. Safe weight loss is 2lbs per week in the military weight loss guidelines. So what’s going on? Prior to checking out this app, I manually calculated a Keto diet from a very very popular Keto for women book, and as a result I’d been eating a Keto 1518 calories, 143 grams of fat, 20net carbs per day. Quite a different result and those results project 2.6 per WEEK. So, who is right? I Looked up other “keto calculators” and they all vary wildly in both recommendations and projected results. I don’t understand this randomness at all. Is a keto diet truly this a crap shoot random wild guessing game? Thought there was science to back this up.
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Our formula for calculating calories is the Mifflin - St. Jeor formula, which is considered to be more accurate than the previously used Harris-Benedict Equation.
We start with these formulas:
- Men: (10 * weight in KG) + (6.25 * height in CM) - (5 * age) + 5
- Women: (10 * weight in KG) + (6.25 * height in CM) - (5 * age) - 161
We multiply this value by 1.2 if sedentary, 1.375 if lightly active, 1.55 if moderately active, 1.725 if very active, and 1.9 if extra active.
We then subtract 500 calories per day for every 1 pound of weekly weight loss (3500 calorie deficit = approximately 1 pound of body weight loss).
Next, we take this calorie goal, and use it to arrive at your macros based on your desired ratios.
Example:
Let's say that your calorie goal is 2000 and your desired macros ratios is Ketogenic (5% net carbs, 25% protein, and 70% fat).
2000 calories x 5% = 100 calories from net carbs
2000 calories x 25% = 500 calories from protein
2000 calories x 70% = 1400 calories from fatSince net carbs and protein are 4 calories per gram, and fat is 9 calories per gram, we can arrive at our macros in grams with this calculation:
100 calories from net carbs divided by 4 = 25g net carbs
500 calories from protein divided by 4 = 125g protein
1400 calories from fat divided by 9 = 156g fatThere you have it -- we've calculated your macros.
This is the same formula we use in the Carb Manager macros calculator.
https://help.carbmanager.com/en/articles/2652021-calculating-your-calorie-goal