The rule of thumb on the keto diet is to eat until you are full. That’s because fats are very satiating and when you eat a lot of fats, they often suppress your appetite so you feel less hungry, therefore you eat less food. However, this isn’t the case for everybody. Fats have more calories per gram (9) than the other two macronutrients, carbs (4) and protein(4). For people that can put down some fat, you can quickly get into a caloric surplus and diminish your ability to burn fat since you’re oversupplying your body with it. The key here is to know the score. If you set some benchmarks and know how many calories you should be consuming in a day, you can better gauge whether you’re eating too much or not enough at all.
How to calculate your daily calorie needs?
Use the calculator available at https://www.ruled.me/keto-calculator/
When using our meal plans, you may need to either decrease or increase the amount of food you consume to fit your needs. If you need to increase the amount of food you can either increase the quantity or add a keto friendly side or snack.
