Thursday, September 29, 2022

How To Calculate Carbs For Keto

How Much Fat Should You Eat On Keto

Easy Way to calculate Net Carbs on Keto Diet

Fat will make up the rest of your daily calorie allowance, once youve calculated proteins and carbohydrates. And the best way to calculate calorie allowance is with an online Keto calculator.

If youre looking to lose, maintain, or gain weight youll have a different daily calorie goal depending on which if these three is your aim.

Proteins and carbs are approx. 4 calories per gram. Fat is 9 calories per gram.

Multiply your protein and carb macros by 4. Then subtract that number from your daily calorie goal. Take that result and divide it by 9. The answer is your daily fat allowance in grams!

Bottom Line:

Calculate how many calories you need to eat using an online calculator. Figure out how many calories youll eat in protein and carbs per day . Then subtract that number from total calories per day to figure out how many calories of fat you should eat. Once you have your fat in calories, divide it by 9 to get your daily fat allowance in grams.

What Is A Deficit/surplus

A deficit or surplus just relates to the number of calories you want to intake. A surplus means you are eating more than your body needs. A deficit means you are eating less than your body needs.

Typically if you are losing weight, you want to have a deficit in calories. 10-20% is standard for people. 20-30% ranges are considered high deficits and are typically difficult to do . You can go up to a 30% deficit, but going past that can lead to metabolic damage in the long run .

Typically if you want to gain muscle, you want to have a surplus in calories. You need extra calories if you want to put on lean mass. Typically, 5-10% is suggested, but going over 10% can lead to excess weight gain.

Can You Drink Alcohol On The Keto Diet

Yes. Even though there are carbs in alcohol, you can still drink it in limited amounts, says Keatley. Realize that on days when you do choose to consume alcohol, depending on what you choose, you may have to adjust your carbs from other sources. This may mean making tough decisions, like having a drink but skipping a small amount of fruit or Greek yogurt.

In general, the simpler the better: Spirits are the best choice , followed by wine. Your best bet is to stick with a half drink, says Keatley. Because of their lower alcohol percentage and other ingredients, beer and wine can eat up a lot of your carbs, and they don’t give back in terms of vitamins and minerals. Its a waste of your carbs, he says.

Heres what each alcoholic drink contains, carb-wise:

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How Are Macros Calculated Why Do You Need All This Information Are You Sure The Calculation Is Right

The calculator above does everything for you, so you dont have to know how to calculate macros manually. If you want to know how it works or why we need the information, here is an overview

The majority of information you need to enter is to find your Total Daily Energy Expenditure , which is the number of calories you burn per day. This is determined by your gender, age, height, weight, and activity level.

We use the Mifflin-St. Jeor equation for calculating Basal Metabolic Rate , which is the number of calories you burn for basic, life-sustaining functions. This equation has been shown to be most accurate *.

Then, your activity level combined with BMR determines the TDEE.

Your body fat percentage is used to determine lean body mass, which affects how much protein you need.

We do not store or save any information you enter into the macro calculator.

The low carb and keto macro calculator provides accurate macros as long as you enter the information correctly, in the right units.

Why Do You Need My Body Fat Percentage

How to Calculate Net Carbs on Keto (With and Without Sugar ...

Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, were able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet can lead to dangerous or unwanted results.

DEXA scans are proven to be the most accurate measurement of body fat. Theyre commonly available at gyms and some doctor offices when requested. If you dont have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage.

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Keto Macro Calculator: Know Exactly How Many Carbs On Keto You Should Eat

Admittedly, these percentages alone arent the best guide. Your macro guidelines will vary depending on your body type and weight loss goals.

To calculate your individual macro needs, use the Perfect Keto Calculator. This keto calculator takes a number of variables into account, including weight, gender, height, activity level, BMR, and body fat percentage.

How Does The Keto Calculator Help You

A keto macro calculator helps you determine your unique macro ratio needs, so you can:

  • Reach and maintain your ideal weight
  • Easily reach and remain in the state of ketosis
  • Track your macros more accurately throughout the day
  • Improve your overall health
  • Enjoy your ketogenic diet journey

A keto or ketogenic diet is all about reaching the state of ketosis.

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How Does The Keto Diet Work

Because youre changing the ratios of the macronutrients you eat, you alter your bodys metabolism instead of relying mainly on carbs for fuel, it starts using mainly fats. Your body switches into a fat-burning mode called ketosis.

When your body breaks down fat into fuel, one of the byproducts is called a ketone, which can be used by various cells in your body to create energy as well.

This starts your body using fat for energy instead of glucose from carbohydrates.

Aaron Day, an Accredited Nutritional Therapist specializing in ketogenic dieting, says becoming fat-adapted is like, switching from being a sugar burning steam train with all the dirty black soot covering the engine, to a clean burning Tesla that runs on fat and ultimately does less damage to your body.

Thats why youll want to measure your ketone levels to check if youre in ketosis. Theres more info on that in our guide to keto article.

Testing For Your Carb Edge Or Bio

How to Calculate Net Carbs (Low Carb / Keto)

Once youre solidly in ketosis for three or more months, some people like to test their carb edge, to determine whether they can consume more than 20 net carbs per day and still stay in ketosis. You can do this by gradually increasing your daily carbohydrate consumption and testing your glucose and ketones daily to see if you get glucose spikes, or pushed out of ketosis by eating more carb foods, including carb-heavy veggies.

Its also common to test yourself for bio-individuality, or how your unique body reacts to certain keto-friendly foods or processed foods. Some people get a glucose spike with certain sugar alcohols or dairy, for example. Testing your glucose and ketones before and after eating questionable foods allows you to discover if a food sensitivity is impeding your ability to stay in ketosis and achieve keto success.

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Do Sugar Alcohols Count As Net Carbs

Yes, nearly all listed sugar alcohol amounts on a nutrition food label should be divided by two to get the gram value that counts towards the net carb measurement of a food. For example, total of 3g of maltitol / 2 = 1.5g net carbs of maltitol.

The only sugar alcohol exception to the rule is erythritol, which you do not count any labelled erythritol grams of carbs to the final net carb equation.

How Does The Keto Diet The Low Carb Diet Or The Low Carb High Protein Diet Work

Typically, nutrition guidelines state that our daily energy needs should be made up of carbohydrates , proteins and rest from fats. Diets like the keto diet, the low carb diet, or, one of its variations – the high protein low carb diet – reverse these percentages and recommend a higher intake of fats and proteins, reducing carbs intake to 50g per day – around 10% of the energy consumed throughout the day.

This reduced amount of carbs should place your body into a metabolic state known as ketosis. While you’re in a state of ketosis, your body begins to burn fats for energy, not carbohydrates. It is supposed to ease the process of weight loss while keeping you full and satisfied, as the satiety index for proteins and fats is higher than that for carbohydrates.However, despite being praised by its followers and even known as a ‘cure’ for drug-resistant epilepsy , the ketogenic diet is pretty drastic and not safe for everyone – e.g., for people with metabolic disorders. You should consult your physician before attempting a keto diet.

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How Do I Meet My Macros With A Ketogenic Diet

The simplest way to meet your macros is by cutting out non-keto foods and eating keto-friendly foods. Heres a brief food list for you to start with:

Do Not Eat

  • Grains wheat, corn, rice, cereal, etc.
  • Sugar honey, agave, maple syrup, etc.
  • Fruit apples, bananas, oranges, etc.
  • Tubers potato, yams, etc.
  • Sweeteners stevia, erythritol, monk fruit, and other low-carb sweeteners >
  • Other fats coconut oil, high-fat salad dressing, saturated fats, etc.

To see more specific advice on how to meet your macros on keto, for a comprehensive keto food list. Or, if you want a different idea of how to get to these macro calculations, you can also see our 14 Day Keto Diet Plan for ideas.

If you are looking for more specific suggestions on how to meet your protein and/or fat needs on keto, we will explore that in greater detail in the next two questions.

Pros And Cons Of Myfitnesspal

Keto Guide for Dummies: A Introduction to Keto

MyFitnessPal is one of the most popular calorie tracking apps, and its free . The app prioritizes social networking and progress sharing with friends, which sets it apart from other apps.

With a massive food database, you can find almost any food you desire on MyFitnessPal. However, the main reason for their massive database is that anyone who uses the app can submit anything they want. This makes it difficult to know which food item in the database you should choose.

The free MyFitnessPal app also doesnt track net carbs, only total carbohydrates and fiber. This makes it a bit more tedious for keto dieters to use because they have to make their own net carb calculations.

Heres a quick list of the pros and cons of MyFitnessPal:


  • Great for tracking packaged foods with barcodes
  • Option to import recipes directly from your favorite keto recipe websites


  • Some foods and recipes will not be accurate
  • Cant track net carbs on the free app
  • Can only use macronutrient percentages

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How To Calculate Net Carbs For Keto In 2 Simple Steps

KIAH CONNOLLY, MD September 19, 2020

Knowing how to count carbs is a crucial part of succeeding on ultra low carb diets like keto.

Learn what makes total carbs different from net carbs, how many grams of net carbs are in your diet, and why using net carbs can help your health and keep your keto macros where they need to be.

What Is The Recommended Keto Macros Ratio

We’ve already mentioned that the most common ratio for macronutrients during a ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats even higher, to 75%, and cutting protein down to 20%. You can modify the macro split by manually inputting the desired percentage in our keto weight loss calculator.

You could also try an alternative to the standard ketogenic diet: a cyclical keto diet, favored by those trying to reduce their body fat and build their muscle mass. In this diet, you regulate your nutrition by adhering to the standard keto diet for 5-6 days in a row, followed by 1-2 days of increased carbs intake. The goal of such a diet is to regularly replenish the glucose reserve in your blood.

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How Many Net Carbs On Keto

Staying under 20-25 net carbs on keto will help you reach ketosis faster.

However, its a sliding scale and varies from person to person. Some people may be able to enjoy up to 50 grams of net carbs and still enter a fat-burning state.

People who are more active can usually get away with more carbs, while people who are insulin resistant or have been eating a carb-heavy diet for a long time might need a lower threshold to start.

How To Configure Carb Manager For The Keto Diet

How to Calculate NET CARBS on KETO (net carbs vs total carbs)

Carb Manager integrates many of the positive aspects of MyFitnessPal together with features designed specifically for anyone tracking their carbs.

The onboarding process is straightforward, but there are some aspects worth highlighting to make sure you get the most out of this app for your keto lifestyle:

Once you reach the screen above, I recommend adjusting some settings before you start tracking. Settings can be accessed by tapping the white horizontal lines at the top left.

At the settings screen, select the Macros option. This is where you can set your calorie and macronutrient goals.

Though there are many ways to set your macros for keto, these two options are the simplest:

  • Set the calorie deficit based on your weight loss goals. Scroll down, tap Carbs:Protein:Fat Ratio, and select 5:25:70 .
  • Use our keto calculator and type the calorie calculation in the calorie goals box. Scroll down, tap Carbs:Protein:Fat Ratio, and select Custom Grams. Enter the gram calculations from our keto calculator and tap APPLY MY MACROS.

Once your macros are set, tap the horizontal white line logo in the top left, scroll up, and go to My Daily Log. The daily log screen is where you can start adding your meals and tracking carbs.

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Net Carbs Vs Total Carbs

Whats the difference between net carbs and total carbs?

Why is this important?

Total carbs include both fiber and sugar alcohols, often found in sugar substitutes. When youre doing keto, NET carbs are important. The body doesnt absorb/digest fiber and sugar alcohols, so they arent counted on a keto diet.

So How Do You Calculate Net Carbs

First, subtract all grams of fiber from the total grams of carbohydrates.

Then consider the sugar alcohols in the product, if any.

Absorption rates of sugar alcohols vary, and therefore some have more of an effect on blood sugar levels than others. For example, the popular sugar alcohol erythritol has a negligible effect on blood sugar levels, and therefore doesnt count towards net carbs, says Martin. So, in that case, youd subtract any grams of erythritol from the total carbohydrate count as well.

To calculate net carbs for a product containing erythritol, simply subtract the grams fiber and erythritol from the number of total carbs. For example, a food product with 20 grams total carbs, 3 grams fiber, and 4 grams erythritol would contain 13 grams net carbs, Martin says.

Of note: Some sugar alcohols do count towards net carbs. Maltitol, sorbitol, isomalt, and glycerin contribute about half a gram carbs per gram. So, you would only subtract half of their amount from the sugar alcohol equation, says Martin. For example, if there were 4 grams of maltitol instead of erythritol in the above equation, you would only subtract 2, she explains.

Most keto product manufacturers are aware that all of this is a lot of work and therefore use only erythritol in their products. The other sugar alcohols like maltitol might be found in sugar-free or reduced-sugar versions of candies, chocolates, and ice creams. Just check the labels.

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Net Carb Calculator On Food Labels

Some smart companies have already begun adding a net carbs line on the label of their product, making this far easier to track because you dont have to calculate anything.

However, sometimes you need to pay close attention to the nutrition label because it can be a bit confusing. Some food labels show total carbs whereas some show net carbs. It all depends on the country you live, the companies, and where the food is manufactured.

In some countries in Europe and Australia, they separate the fiber amount from total carbs , so you dont have to do the calculation. The carbohydrate amount in the label is also the net carbs.

In the US and Canada, most companies put the fiber included in the total carbs , so you have to deduct the fiber from total carbs to get your net carbs.

Heres a tip: If total carbs minus fiber is less than zero , then this means the fiber amount has already been subtracted from total carb, so what you see as the carb amount on the label is also your net carb. See image 3 below as an example of negative net carbs.

Since there is no such thing as negative net carbs, the carbohydrate amount you see in image 3 is also the net carbs.

Bottom line: you need to read the label carefully. It might be different depending on the country you live, whether the manufacturers are local or international, and if the products are local or imported. If unsure, double check with other labels from other manufacturers of similar products or do your own research.

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