Do I Have To Use The Keto Macro Calculator To Get Results
Simply by eating keto foods and cutting out the carbs, most people will eat fewer calories than usual and start losing weight consistently. However, following the diet in this way can increase your likelihood of hitting a weight loss plateau and not knowing what to do next.
One of the most efficient and effective ways to diet is by using a macronutrient calculator, like the ruled.me keto calculator, as a guide for how much you should eat. It will provide you with estimates for the fat, protein, carbs, and calories you should consume each day to get the results you want.
To help you stay on track to meeting your macro needs, we recommend using a calorie tracking app like MyFitnessPal or Cronometer. If youd like to learn how to use these apps for the keto diet, read through our carb tracking guide.
- Significantly increase your chances of getting the results you want
- Enter and stay in ketosis
- Stay on track with your keto diet
- Stop guessing how much you should be eating
- Enjoy all of the benefits of keto dieting and ketosis
Can You Eat Too Little Protein On Keto
As weve discussed, protein is necessary for satiety, helping with weight loss, and maintaining lean muscle on a keto diet. You can end up eating too little protein if you are overly focused on eating fat.
If youve been on the keto diet for several weeks and are still hungry all the time, youre probably not getting enough protein. If youre not overeating your calories and are not losing weight, you are also probably not eating enough protein.
The keto diet works for weight loss because of the increase in protein.
Protein is the most satiating macronutrient and is one of the reasons for the appetite suppression people experience. It can be argued that protein is almost as important as fat while eating keto.
The Best Protein Sources For Keto:
- Vegan cream cheese
- Low sugar plant milk
Just a note, a vegan keto diet is extremely restrictive and difficult to follow long term.
If you want to follow a keto diet without too much meat, consider adding dairy products and eggs into the mix to increase variety.
Keto Protein Powders
Keto protein powders are a convenient source for hitting your protein needs on a keto diet. There are many different types of keto-friendly protein powders on the market. A few of the popular ones include:
Whey is the liquid left over after making cheese. Its a high-quality protein source with all nine essential amino acids. Its been extensively studied for its ability to stimulate muscle growth and promote weight loss.
To make sure your whey powder is keto-friendly, look closely at the label to make sure it doesnt exceed your personal carbohydrate goal. Whey concentrate products can be high in carbohydrates, so opt for whey isolate or hydrolysate instead.
Collagen is pure protein it doesnt contain any carbohydrates or fat and is the most abundant protein in the body.
Collagen is needed to maintain the health of skin, joints, tendons, and ligaments. Look for hydrolyzed collagen to add to smoothies, teas, and coffees. Hydrolyzed collagen is broken down into smaller molecules, making it easier to absorb in the gut.
Keto-Friendly Protein Shake Recipe
Here are a few other delicious choices:
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One of the biggest mistakes people run into when going keto is eating too little protein.
Most beginners will fall into the belief that high protein consumption may turn to glucose through a process called gluconeogenesis which supposedly hinders your bodys ability to burn ketones for fuel.
Because of this assumption, many keto dieters never get to experience the full benefits of a properly formulated ketogenic diet. So how much protein should you actually eat on a low-carb, high fat diet?
How Do I Reach The Protein Intake Level That Was Recommended
The easiest way to meet your protein needs is by making sure you are consuming a good protein source at each meal. Here is a list of some of the most common protein sources you can add to your keto meals:
- Wild Caught Fatty Fish
- Higher Protein Cheeses
- Low Carb Protein Powders
Most keto dieters will be able to meet their protein needs with 2-3 keto meals that contain one or more of these protein sources. If keto recipes arent enough to help you meet your protein needs, all you need to do is add one of the high protein foods from the list above.
Here are a couple of examples:
To add as much protein as possible with minimal calories and fat:
- Add an unflavored protein powder to your keto sauce or dressing.
- Add white meat chicken, turkey, or other lean meats or fish to your meal.
- Have egg whites with your meal.
- Make a quick protein shake with a low carb protein powder.
To add extra protein and fat to your meal:
- Add higher fat meats like bacon, sausage, and fattier cuts of meat to your meals.
- Have whole eggs with your meal.
- Add extra high protein cheese to your meal.
- Have some high protein nuts and nut butters .
For more high protein and/or high fat keto meal ideas, check out our keto recipes. Dishes that feature seafood or meat will typically have the highest protein content.
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Which Type Of The Keto Diet Is Right For You
If youre already trying a keto diet or are interested in starting one, you may be wondering which version is for you. That depends on a few factors, including your goals, activity level, and health history.
Here, dive into six of the most popular types of the ketogenic diet. Kizer says to keep in mind that while there are many studies involving ketosis, these variations of the diet have not yet been researched.
Dont Stress About Protein Just Focus On Carbs At First
I know one of the main problems with a ketogenic diet is trying to figure out if youre doing it correctly.
Are you getting enough fat? Are you eating too many carbs or too much protein?
Thats why were trying to make things simple.
To get started on Keto, dont stress out about your protein or fat intake initially. Just focus on getting your net carb intake under 25 g daily.
If you need to eat more protein at first because youre unsure how to add healthy fats into your diet , then thats ok.
Theres time to tweak your Keto diet after you start.
And if you dont want to think about all the macro calculations, then check out our Keto Meal Plans for effortless keto.
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What Ive Learned From These Experiments
to eat maximum 20 grams of carbs a day.
A while back I found out Id been lying to myself for years I wasnt really in ketosis. To understand why, I did an experiment and learned that Id been eating too many carbs and possibly too much protein.
I immediately reduced my carb and protein intake to maximum 20 and 60 grams per day respectively, and boom straight back into ketosis.
But I didnt love eating just 60 grams of protein. To find out how much more I could eat AND remain in ketosis, I did the above protein experiment.
From this latest experiment, Ive learned that I can likely eat 80-130 grams of protein a day for weeks, and possibly for way longer, without dropping out of ketosis.
So, for me, the key to ketosis is to restrict the intake of carbs to less than 20 grams of carbs a day.
Now, lets talk about you.
Youre Not Eating Enough Fat
The intention of the keto diet is to force the body to run on fat, as opposed to glycogen . When the body reaches this stage, its called ketosis. As a result, you need to be eating a significant amount of fat.
If youre not used to eating a lot of fat, you may find it difficult to hit your required amount. The first 30 days are critical and this step-by-step 28-day keto plan was designed for you to lose weight.
However, general guidelines stipulate 6075 percent of your food should be from fat, 1530 percent from protein, and five to ten percent from carbohydrates. To work out your personalized split, try using an online calculator.
Its a good idea to plan your meals and moderate your fat intake until you can estimate the number of fats in your meals by eyeballing portions.
As you adjust your diet, its a good idea to measure your ketones to ensure youre entering ketosis. Ketosis is a delicate balance, and you can throw yourself out of it unknowingly. If you fall out of ketosis, you could sabotage your entire diet without even knowing it.
Dr. Nick Sudano says that people come to his office daily complaining that keto doesnt work for them. The first question he asks them is whether they measure their ketones, and the answer is almost always no.
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How Do I Eat All Of The Fat That The Keto Calculator Recommends
When you are first starting the keto diet, eating so much fat may seem like a daunting task.
How are you supposed to consume all of that fat and enjoy it at the same time? By knowing what keto-friendly options are available to you.
Here are some high-fat keto foods that you can eat to meet your fat needs:
- Fatty Fish
For more high fat and/or high protein keto meal and snack ideas, check out our keto recipes.
However Not Everyone Agrees That Too Much Protein Can Prevent Ketosis
It looks like a lot more research needs to be done before we know for sure
- We havent found any solid evidence to support the idea that excess protein is turned into glucose. More experiments are needed to confirm that this still holds true in keto dieters.
- The key = less than 20 grams of carbs per day. The lesson = high protein intake doesnt erode glucose control or kill ketones in the context of carbohydrate-restriction.
Bottom Line: There isnt conclusive evidence that protein can prevent ketosis. So, our recommendation for Keto is to decrease your net carb intake first and then if youre not getting the results youre expecting, then look into your protein intake.
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How Much Protein Is Optimal On Keto
Eating too little protein can mean you lose too much muscle when you lose weight. But eating too much could cause your body to turn that excess protein into glucose and thereby knock you out of ketosis.
Theres not a general consensus on this issue
But below are some good guidelines to follow when determining how much total daily protein you need on Keto.
Customizing Your Personal Macro Goals On Keto
Although these percentages offer a good guideline, they really dont do much good until you know how they fit into your specific needs. By using the Perfect Keto macro calculator, you can adjust your macro guidelines to account for your age, body weight, BMI, and physical activity level.
Youll need to find out how many grams of fat this comes out to for you by using an online calculator to calculate your daily caloric intake. Then, you can input these percentages to find out the amount of carb, protein, and fat grams you need. Youll get a baseline amount of fat grams per day.
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For example, for someone who consumes 2,000 calories a day, a fat intake of 70-80% would be around 144-177 grams of fat each day. If your caloric needs are greater, you might need more than that. You will probably consume between 30-50 grams of carbs per day.
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Do I Need More Protein If I Train Really Hard
While protein intake is important to fuel muscle growth and repair, research suggests that you don’t need to go crazy.
A study in the 80s followed elite bodybuilders who trained 90 mins a day, 6 days a week. When it came to benefiting body composition, the upper limit of protein intake was 0.75 g/lb . In fact, its well documented that more advanced trainees may require less protein than novice athletes .
Its important to note that this figure of 1.65 g/kg would be the upper limit for muscle gains if you are in a caloric balance .
However, as we touched on earlier, if youre consuming a caloric deficit and looking to lose weight, you may benefit from a higher protein intake to help preserve or build lean muscle mass – upwards of 2.4 to 3 g/kg per day .
Protein On Keto: The Bottom Line
- Protein is super important for a whole host of bodily processes beyond muscle growth and repair.
- Eating too much protein on Keto is largely a myth – gluconeogenesis leads to a small increase in glucose production, but we need that to survive.
- If you are generally active and not in a calorie deficit, you may want to shoot for 1.6 g/kg body weight per day, and prioritize protein on Keto with healthy sources.
- If you are aiming for weight loss and you currently consume a caloric deficit, a higher protein intake of 2.4 to 3 g/kg per day may be beneficial.
- Leaner individuals with resistance training experience should shoot for the higher end of this range , while people with less exercise experience and a higher body fat percentage should aim for closer to lower end .
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How Many Calories Can I Have On Keto
You dont automatically lose weight by being in ketosis all the time. You still need to be in a calorie deficit so your metabolism runs out of dietary fat and starts running on your stored body fat. The good news: ketosis may not make you burn body fat all the time, but it does ramp up your metabolism significantly.
What Exactly Do The Results Mean
After you entered all of your data and calculated your macros, you will get results that look something like this:
Lets start with the calories. Simply put, a calorie is a basic unit of energy that helps us understand how much energy we can potentially get from the food we eat. Calorie intake is one of the most critical variables to be aware of when you are trying to change your body composition.
If you eat fewer calories than you need to maintain your weight then you will lose weight. Conversely, eating more calories than you need to maintain your weight will cause you to gain weight.
Notice that I am saying weight loss and weight gain rather than fat loss and gain. By manipulating your calorie consumption, you will predictably change the numbers on the scale, but whether or not those numbers reflect a strong bias toward fat loss depends on the other numbers from your keto macro calculator results.
Fat, muscle, and water can all be lost and gained during the course of your diet. The proportion of weight you lose as fat, muscle, and water depends heavily upon the macronutrient content of your diet . If youd like to learn more about the macronutrients, check out our guide to macros.
Protein is essential for maintaining and gaining muscle mass. Eating less protein than recommended by our keto calculator will typically cause you to lose more muscle mass while eating the right amount of protein will help you maintain or gain muscle mass .
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Carbs Fat And Protein Ratio Of The Keto Diet
CARBS, FAT, AND PROTEIN RATIO OF THE KETO DIET.
Introduction:The macro or macronutrients in foods include carbohydrates, proteins, and fats. They are where all of your calories come from, and each can play a unique role in supporting your health and fitness goals.
Carbs, proteins and, fats ratio in keto diets.
The typical macro ratio for keto is as follows:5% calories from carbs25% calories from protein70% calories from fatThis specific macro range is meant to promote ketosis and induce your body to burn more fat for energy instead of sugars.
Your Keto Macro ratio in 4 Easy StepsStep 1. Calories ratioYour nutritional needs start with your fitness goal: Are you looking to lose weight, gain weight, or maintain your weight?This will determine how many calories you need each day: weight loss requires a calorie deficit and weight gain requires a calorie surplus.Then, once you have your daily energy needs, you can set your macro goals accordingly.
Calorie range 2,000 to 2,500 calories/day: 25 to 30 grams of carbohydrates per day or less
Calorie range> 2,500 to 3,000 calories / day: 30 to 35 grams of carbohydrates per day or less
Calorie range> 3,000 calories/day: 35 to 50 grams of carbohydrates per day or less
Maintaining / Sedentary: 0.6 g / pound of body weight per day
Fat loss / active mod: 0.9g / pound of body weight per day
Step 4. Fat ratioYour fat to keto ratio can be calculated based on your remaining calories. Every single gram of fat contains almost nine calories.