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

Summary

This video discusses the complexity of calculating daily caloric needs on a ketogenic diet, emphasizing the significant caloric reserves stored as body fat and the factors influencing metabolic rate, such as age, insulin resistance, exercise, stress, and sleep. It challenges the simplistic 'calories in, calories out' approach and suggests a step-by-step method to find the right caloric intake without strict counting, including reducing meals and incorporating lifestyle factors like exercise and sleep. The speaker also mentions an upcoming keto calculator to help further refine caloric needs.

Takeaways

• 📉 A fit woman weighing 140 pounds with 23% body fat carries about 32 pounds of fat, equating to over 100,000 calories.
• 🏋️‍♂️ A fit man weighing 170 pounds with 16% body fat has around 27.2 pounds of fat, also equating to just under 100,000 calories.
• 📈 Obese individuals have significantly more fat and thus more stored calories: a 140-pound woman with 39% body fat has about 54 pounds of fat (200,000 calories), and a 170-pound man with 27% body fat has about 45.9 pounds of fat (160,000 calories).
• ⚖️ Basal metabolic rate (BMR) is the number of calories burned at rest, necessary for basic bodily functions.
• 🍽️ Reducing daily calorie intake by 500 calories can theoretically lead to a weight loss of one pound per week, as 1 pound of fat is approximately 3,500 calories.
• 🔄 Various factors affect weight loss beyond just calories in and calories out, including age, metabolic rate, insulin resistance, exercise, stress, sleep, and metabolic history.
• 🧬 The type of calories consumed influences hormones and thus affects weight loss differently.
• 🔬 Health conditions like autoimmune disorders can impact the ability to lose weight.
• ⚖️ On a ketogenic diet, the source of fat burned (dietary vs. body fat) affects weight loss outcomes.
• 🍽️ Instead of counting calories, focus on reducing carbohydrate intake to achieve ketosis and experiment with meal frequency and timing, such as reducing snacks or moving to one or two meals per day.
• 🕰️ For advanced strategies, consider intermittent fasting methods like OMAD (one meal a day) or eating one meal every other day to utilize stored body fat.
• 🔧 Additional lifestyle factors like exercise, nutrient intake, better sleep, and stress management can enhance weight loss efforts.

Q & A

What is the primary focus of the discussion in the video script?

The primary focus of the discussion is on the caloric intake and considerations for weight loss, particularly on a ketogenic diet.

How much fat does a fit woman weighing 140 pounds with 23% body fat carry in terms of weight and calories?

A fit woman weighing 140 pounds with 23% body fat carries about 32 pounds of fat, which equates to just over 100,000 calories.

What is the impact of body fat on caloric storage in an obese individual with 39% body fat?

An obese individual with 39% body fat at the same weight of 140 pounds carries about 54 pounds of fat, which is nearly 200,000 calories of potential energy.

How does the basic metabolic rate (BMR) influence weight loss?

The basic metabolic rate (BMR) is the number of calories burned at rest to maintain bodily functions. Reducing daily caloric intake by 500 calories can lead to a weight loss of one pound over seven days, assuming one pound of fat is equivalent to 3500 calories.

Why might the simple caloric deficit approach to weight loss not work effectively for everyone?

The simple caloric deficit approach may not work effectively due to variables such as age, metabolic rate, insulin resistance, exercise habits, stress, sleep, previous diets, and hormonal influences.

What is the significance of ketones in the context of a ketogenic diet?

Ketones are a byproduct of fat burning and indicate that the body is in a state of ketosis. However, the script suggests that burning ketones does not necessarily mean one is losing weight, as the calories burned could be from dietary fat rather than body fat reserves.

What is the recommended starting point for someone looking to lose weight on a ketogenic diet?

The recommended starting point is to reduce carbohydrate intake to induce ketosis and fat burning, without necessarily focusing on counting calories.

What dietary adjustments are suggested if initial weight loss efforts are not effective?

If initial weight loss efforts are not effective, one can remove snacks, reduce meal frequency to two meals a day, or even try one meal a day or one meal every other day.

How can exercise, nutrients, sleep, and stress impact weight loss on a ketogenic diet?

Exercise, proper nutrients, better sleep, and reduced stress can enhance weight loss by influencing hormonal balance and overall health, which in turn can affect the body's ability to lose weight.

What tool is the speaker developing to assist with weight loss on a ketogenic diet?

The speaker is developing a keto calculator that incorporates various variables to provide a more personalized and accurate estimate of caloric needs for weight loss.

What is the speaker's advice for viewers interested in the keto calculator?

The speaker advises viewers to subscribe for updates on the release of the keto calculator and to stay tuned for future videos.

Outlines

00:00

🔥 Caloric Intake and Body Fat on a Ketogenic Diet

The paragraph discusses the complexities of determining caloric intake on a ketogenic diet, starting with an explanation of how much fat people carry and its caloric equivalent. It uses examples of individuals with different body fat percentages to illustrate the substantial amount of calories stored in the body as fat. The speaker emphasizes that while the basic metabolic rate (BMR) is a factor, other variables like age, insulin resistance, exercise, stress, sleep, and metabolic speed can significantly affect weight loss. The paragraph also touches on the hormonal impact of the type of calories consumed, which is often overlooked. The speaker suggests that instead of focusing on exact caloric intake, individuals should start with a ketogenic diet, reducing carbohydrates, and then adjust their eating frequency based on hunger and satiety levels.

05:02

📉 Adjusting Eating Frequency for Weight Loss

This paragraph delves into strategies for adjusting eating frequency to facilitate weight loss on a ketogenic diet. It suggests starting with three meals a day and observing one's level of satiety after meals. If initial adjustments don't lead to weight loss, the speaker recommends removing snacks, then reducing meals to twice a day, and finally to one meal a day if necessary. The paragraph highlights the success of these methods, especially for individuals over forty or fifty years old, and mentions the potential to further enhance weight loss by incorporating exercise, nutrients, better sleep, and stress reduction. The speaker also mentions the development of a keto calculator that will take into account various variables to help individuals estimate their caloric needs more accurately.

Keywords

💡Calories

Calories are a unit of energy that the human body needs to function. In the context of the video, they are discussed in relation to a ketogenic diet and the body's fat reserves. The script explains that individuals carry varying amounts of calories in the form of body fat, which can be a significant energy source. For example, a fit woman with 23% body fat carries about 32 pounds of fat, equating to over 100,000 calories.

💡Ketogenic Diet

A ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. The video discusses the diet in terms of its impact on calorie consumption and weight loss. It suggests that starting a ketogenic diet can lead to weight loss by reducing carbohydrate intake, which can initiate ketosis and fat burning.

💡Body Fat Percentage

Body fat percentage is the proportion of an individual's body mass that is fat. The script uses this term to illustrate the amount of fat a person carries, which correlates to the number of calories stored in the body. For instance, a person with 39% body fat at 140 pounds carries about 54 pounds of fat, which is nearly 200,000 calories.

💡Basic Metabolic Rate (BMR)

BMR refers to the number of calories a body needs to maintain its basic physiological functions at rest. The video explains that reducing daily calorie intake by 500 calories can lead to a weight loss of one pound per week, based on the assumption that one pound of fat is equivalent to 3500 calories.

💡Insulin Resistance

Insulin resistance is a condition in which the body's cells do not respond properly to the hormone insulin, leading to high blood sugar levels. In the video, it is mentioned as a factor that can hinder weight loss by keeping insulin levels high, thus affecting the body's ability to utilize stored fat for energy.

💡Exercise

Exercise is any physical activity that helps to improve health and fitness. The script mentions that the amount of exercise a person gets can influence their weight by about 15 percent, indicating that physical activity plays a significant role in weight management and overall health.

💡Stress

Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. The video script points out that stress can inhibit one's ability to lose weight, suggesting that emotional well-being is an important factor in weight management.

💡Sleep

Sleep is a naturally recurring state of mind and body, characterized by altered consciousness and physiological activity. The script notes that the number of hours a person sleeps can affect weight loss, implying that adequate rest is crucial for metabolic health and weight management.

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life. The video discusses how the speed of one's metabolism can affect weight loss, with factors such as age, diet history, and health conditions influencing metabolic rate.

💡Ketosis

Ketosis is a metabolic state in which the body, lacking sufficient glucose for energy, begins to burn fats, producing ketones as a byproduct. The script explains that being in deep ketosis can indicate fat burning, but it also points out that the source of these ketones could be dietary fat rather than one's own fat reserves.

💡Hormones

Hormones are chemical messengers in the body that regulate various physiological processes. The video script mentions that the type of calories consumed can influence hormones, which in turn can affect weight loss. This highlights the complex interplay between diet, hormonal balance, and body weight.

💡Autoimmune Conditions

Autoimmune conditions are diseases in which the immune system mistakenly attacks the body's own tissues. The script briefly mentions that such conditions can affect one's ability to lose weight, indicating that underlying health issues can play a role in weight management.

Highlights

The concept of calories in a ketogenic diet and the importance of body fat as a calorie reserve are discussed.

Calculation of body fat in fit and obese individuals and its caloric equivalent.

Explanation of basic metabolic rate (BMR) and its role in weight loss.

The ineffectiveness of a simple calorie deficit approach due to various variables.

Impact of age on metabolic rate and weight loss.

How insulin resistance or diabetes can hinder weight loss efforts.

The influence of exercise on weight loss, accounting for about 15% of the effect.

Stress as an inhibitor to weight loss.

The role of sleep in weight management.

The slowing effect of repeated diets on metabolism.

The impact of dietary calorie types on hormones and weight loss.

The possibility of burning dietary fat instead of body fat during ketosis.

A recommendation to focus on satiety rather than calorie counting.

A step-by-step approach starting with a ketogenic diet and reducing meal frequency if needed.

The potential for one meal a day or every other day as advanced weight loss strategies.

The importance of considering individual differences and adjusting strategies accordingly.

The creation of a keto calculator to help individuals determine their calorie needs with various variables.

The encouragement for viewers to subscribe for updates on the keto calculator release.

Transcripts

so I'm gonna talk about calories I get

this question a lot how many calories

should I do on a ketogenic diet first

thing I want to talk about is how much

fat people are carrying around let's

pretend a woman is 140 pounds okay and

she's fit

she has 23 percent body fat she will

have about 32 pounds of fat on her body

and she's carrying just over a hundred

thousand calories of fat someone that's

fit that's a lot of calories to be

carrying around of actual fat if she's

obese

let's she she's thirty nine percent it

could be more and we keep her at 140

pounds she has about 54 pounds of fat

and she's carrying around a little less

than 200,000 calories of fat okay take a

guy who's 170 16 percent body fat he's

fit 27 point 2 pounds of fat and he's

carrying around just under a hundred

thousand calories of fat a thick person

carrying around a lot of fat I'm sorry

potential calories on their body at one

time let's say they're obese at 27

percent body fat they're carrying around

45.9 pounds of fat that's over a hundred

and sixty thousand calories of potential

energy on their body so then you have

something called the basic metabolic

rate that is the number of calories that

you are burning at rest to keep things

working not exercising just at rest

let's say for example yours is 2,000

calories per day so all you have to do

is reduce those calories by 500 calories

per day and because one pound of fat is

3500 calories if we divide that by five

hundred and seven days you will lose one

pound okay just by cutting your calories

now this sounds logical it makes sense

but in reality it doesn't work why

because of these variables okay based on

your age you're gonna have a certain

metabolic rate

let's say you fired is slow it's gonna

be a lot slower let's say you have

insulin resistance or pre-diabetic are

you diabetic that right there is going

to keep your insulin high and keep you

from losing any weight also the amount

of exercise can influence your weight by

about 15 percent stress can inhibit your

ability to lose weight the number of

hours you're sleeping affects whether

you're gonna lose weight or not and just

the speed of your metabolism which

really involves all these things we're

talking about the number of times you

did a diet and more times you've done a

diet the slower the metabolism because

the body will just compensate by just

for the fact that you're eating less and

then we also have the variable of how

these calories influence hormones that

type of calories you're consuming and

this is always ignored by those people

using the calories in calories out

theory and then we have your body

problems if you have an autoimmune

problem or inventory condition or

whatever or that can affect your ability

to lose weight and then we have this

variable right here

especially when you're doing keto

because if you test yourself and you're

in fat burning and you are in fat

burning because you're in deep ketosis

you're like yes but I'm not losing any

weight it could be because the ketones

you're burning or the calories from fat

that you're burning is mostly dietary

and not your own fat reserve so instead

of trying to figure out your calories

that you should start with from the

front end I'm gonna recommend you try

certain things to see what works for you

as far as to discover how many calories

you need and how many times you should

eat so now when you consume a meal at

the end of the meal you can either still

be hungry or you can be satisfied not

overly stuffed or you can be completely

stuffed and uncomfortable okay so this

is where we need to stay right here

satisfied full but not overly

uncomfortable so don't worry about

counting calories just go for this right

here but start here start with Kino

you're reducing your carbohydrates you

are starting to get any ketosis in your

fifteen to fat-burning many people will

lose weight just by starting with this

without doing anything else just by

cutting their carbs mainly men because

women have more estrogen than men but

the point is start here and start

working your way this way if you need to

number 2 remove the snacks so you're

still doing 3 meals a day

just cut the snacks out if that doesn't

work go to two meals a day skip the

breakfast and just do two meals a day

and start squeezing them together this

for many people will work just fine okay

but if it doesn't work just go to the

next level one meal a day it's called oh

man this works for a lot of people over

the age of forty and fifty many people

are doing this with amazing amazing

success they're able to hit their goal

but you have to work up to it that

doesn't work well take it to the next

level one meal every other day because

there are people they are carrying

around a lot of potential energy

remember when we looked at this slide

this person weighed 140 pounds and they

had this much body fat they're carrying

around close to 200,000 calories of fat

well if you're double this weight and

you're 280 pounds you're carrying around

or close to 400,000 calories of fat on

your body and you want to speed things

up you want to get in the fat burning

you're gonna have to do this right here

and this will work for you so this is

just a really simple way of figuring out

how many calories you need based on this

right here and the results of weight

loss with this right here

and you can also enhance things by

adding more exercise more nutrients

better sleep less stress into this

equation so right now I'm actually in

the process of creating a keto

calculator with a lot of these variables

that are added into it it's not going to

be perfect it's gonna be a good guess

but I do want to add some of these

things in there to help people narrow it

down a bit further anyway thanks for

watching and stay tuned for the release

of this calculator

if you're liking this content please

subscribe now and I will actually keep

you updated on future videos