How Many Calories on Keto Diet Female? Tips To Determine Your Calorie Goal

How many calories on keto diet female? Is there any difference in keto calories per day based on gender?

Actually, how many calories you should eat on KETO varies based on your goal of adopting a keto diet.

What is in your mind regarding adopting a ketogenic lifestyle? Are you interested in cutting fat, losing lbs. or maintaining your current weight?

In all cases, How many calories on keto diet female will vary.

How many calories should you eat on keto?

In general, the cal. quantity varies gender-wise because female bodies are smaller and have smaller muscles to maintain than males. The recommended calorie intake for ladies is lesser than for males.

• An average American woman needs between 1,600 and 2,400 calories a day
• Men tend to require 2,000 to 3,000 calories daily on average

It is for people who are at their decent weight and don’t require to lose or gain any more pounds. Therefore, if you are someone looking to lose weight, your daily calorie intake will vary.

How Many Calories on Keto Diet Female?

There are several things on which your calorie intake depends, and it can vary from person to person. For instance:

1.     Age

Elders need fewer calories than children to maintain good muscle mass. According to research, your muscle mass decreases with age.

In simple words, you can say that as an adult or elderly, you don’t need height growth or muscle growth and require less energy; that’s why you should consume fewer calories as you get older.

2.     Height

As your weight varies with your height same goes with the calorie intake. So, while determining how many calories on keto diet female, check your size.

You can determine your calorie intake goal using the Mifflin-St Jeor equation or formula w.r.t height/size. The formula is:

Daily calorie intake = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (yrs.) – 161

Where

*10 is the constant to be multiplied by the weight in kilograms

*6.25 is the constant to be multiplied by height in centimeters

*5 is the constant for age to multiply by age in the years

*161 is the constant to adjust the number of calories to make calorie intake a little smaller than required.

Example: Let’s calculate how many calories should you eat on keto female, i.e., 150lbs 35-year-old with 65 inches height.

Before you apply the formula, you will have to change the units for weight and height.

Weight = 150 lbs. = 68 kg

Height = 65in = 165 cm

Age = 35 years

By putting values:

Daily calorie intake = 10 x 68 + 6.25 x 165 – 5 x 35 – 161

Using the DMAS formula:

Daily calorie intake = 680 + 1,031.25 – 175 – 161

= 1,711.25 – 336

= 1375 approximately

3.     Body Size/Type

Here, you will have to check your body type, size, or current weight to determine the BMR. If you are someone having more weight than required, you will have to minus some calories daily and vice versa.

You can check your desired weight by keeping your height in mind. Here is a table helping you determine how many calories to eat on keto diet female if you are at good weight with respect to size.

4.     Activity Level

The third thing you will have oy check is how active you are. For instance, if you are doing a desktop job that requires sitting constantly and get no time to work out, your lifestyle is Sedentary or not active.

5.     Desired Weight

For desired weight, to increase your current weight, you will add the calories, and to lose it, you will remove the calories on a daily basis.

How many calories on keto diet female? For this, use these formulas:

• Gain weight add 10 to 15% to current TEE
• To lose weight minus 10 to 15 % from the current TEE

How many calories should I eat on keto to lose weight?

If you don’t want to go with hectic mathematics or calculate the stuff using formulas, here, we bring you ready-to-use information so you can find out your required calorie intake for a day.

Before we start the discussion, please ensure to take note that the following information is just offered for females.

“FYI: Maintain a good calorie diet between 1200 and 1500 cals a day.”

However, if you have a steady sitting job and don’t do much workout and have no specific activity to do on a day, consume fewer calories than the desired ones to compensate for your deskbound lifestyle.

Keto macros for females

After determining how many calories on keto diet female, it is time to manage your daily diet.

You should have a good idea about keto macros. These are the macronutrients your meals are based on while you follow a ketogenic lifestyle.

We all know there are three macros of keto:

• Fat

Keto is the LCHF diet which means shrinking the carbs intake (LC = Low Carb) and replacing them with healthy fat foods (HF = Healthy or High Fat).

So, 70% of the total calories will come from healthy fats; we are not talking about processed fat. Such as consuming nutritional shakes to stay on the keto diet.

• Protein

Protein is the second primary macronutrient for the ketogenic routine. To stay in this regime, you will have to add all those items that contain protein.

25% of the total calories will come from protein. These could be animal to plant-based protein, just according to your requirement. For instance, consume Optavia fueling alternatives.

•  Carbs

Last but never least, carbohydrates make the last and third spot in the ketogenic regimen. 95 % of your daily diet is already spent on fat and protein.

So, the remaining 5% of nutrients you will get are from carbohydrates, but these should be unprocessed natural carbs like sugar. Find how much sugar will kick you out of ketosis.

You can consume low-carb canned soups.

Also, do not consider it the smallest amount. 5 % carbs make around 35 to 40-gram carbs. These are enough to promote ketone production to help in losing fat and adding to your effort of how many calories should you eat on keto female.

How to lose weight on keto diet?

If you want to lose weight by following a keto diet and have determined your desired weight. Click on the guides given below to find out the complete diet, workout, and resting schedule:

• Lose 40 pounds in 2 months on keto diet
• Lose 50 pounds in 3 months on keto diet

What to eat on keto diet?

As stated above, to maintain a good keto diet, you will have to make meals based on 70% good fat, 25 percent protein, and 5% carbs.

Along with this, you will also have to take care of the micronutrients such as fiber and consume cereals, fruit, juices, and meat.

Find all about what to eat on a keto diet concerning your age, calorie goal, and height.

Tips for females trying to lose weight on keto diet

In the end, we would like to tell you that following a keto diet is not recommended in any case. Fad diets are offered to lose massive weight in less time.

Therefore, if your goal is to maintain a healthy weight, instead of going with a keto diet, check what you should eat on a daily basis and try to eat lesser than your fill.

Also, if you have a sedentary lifestyle, ensure to opt for some activity, such as walking between the departments for 5 to 10 minutes after every two hours.

Try to consume healthy food and avoid junk. You can follow a keto diet for not more than some months. By adding hacks like intermittent fasting, you can reach your desired weight goal faster.

Once this all is done and you have achieved your good weight, try to opt for the same routine we have mentioned above, such as eating less than your appetite and avoiding junk food items.

Bottom Line

Here our discussion on how many calories on keto diet female comes to the end.

We have determined the number of calories a female should take on a daily basis to promote healthy fat on a ketogenic regimen.

We have also added formulas and equations to help our readers find the best calorie requirement according to their desired weight.

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