# BMR and TDEE calculator: find out how many calories you need to burn

Ketogenic nutrition has been around for decades, but the popularity is increasing.

Keep in mind that long term, flexible diet (normal levels of carbohydrate, protein and fat) is so good that you can lose weight and get healthy goals as a diet.

It can be argued that a flexible diet is better because it is less restricted and more sustainable.

However, eating a diet can be right for anyone in search of preliminary results.

Training for fitness competitions
However, those who try to attend the event have a short window of opportunity.
Those who have tried to make a flexible diet but do not lose normal carbohydrate levels due to metabolic problems.
What is Cato diet?
CATO diet was first developed for patients with cerebral palsy. Later it became popular for losing fat in the competition between bodybuilders. Rather than using glucose (carbohydrate) for your body, it burns energy, except fat.

One person consolidates carbs and then gets more fat by eating more fat. In the absence of carbohydrates, body food begins to convert fat and body fat into cats, which is used by energy for your body cells.

It is important to understand that the calorie deficit is still needed to reduce fat.

Cato Macro Calculations
To calculate your CATA diet macros, you need to calculate your estimated TDE (total daily energy consumption).

Set the calorie deficit
Before you can count your cato macros, you have to lose the calorie first. 20% is a nice safe starting point (weight loss adjustment). There is also a 10% reduction in our calculator to reduce permanent fat.

How many carbohydrates?
Carbohydrates are not free from carbohydrates, but there are actually very few carbohydrates. Only 5% of your total daily calories should be in the form of carbohydrates. For most people, they have daily 20 to 30 grams of carbohydrate.

How much protein?
Some people make a mistake in taking protein too much protein with cats.

Your body can convert proteins to energy for the body. If you eat more than your muscle repairs and maintenance, your body will do it. Excessive protein is the goal of burning body fat for extra energy.

During dietary cats, you should not eat more than 8 grams of pounds per body weight. The calculator is set to be 0.7 grams per pound by default.

The rest is fat
Your remaining caloric intake should be from fat.

Example: At the age of 30, a simple active female weight of 5'5 "and 180 pounds TDE will be 1908 calories, with its Katow Macros:
Protein: 126 grams (27%)
Fat: 145 grams (69%)
Carbohydrates: 24 grams (5%)
Cato food
High fat in fat

Linseed
Coconut oil
Olive oil
Weed butter
Dark meat chicken
Eggs
Stick
Pork
Lamb
Pork
Sour cream
Hard stuff
Crazy (see carbs)
Seed (see carbohydrates)
Peanut Butter
Almond butter
Leafy goat and other low carbohydrate vegetables such as cucumber, celery, broccoli, flowers, sprouts etc.