Thursday, September 29, 2022

How To Calculate Your Carb Intake On Keto

Where To Find High Quality Macros

How To Find Your Keto Carb Limit [Daily Net Carbs]

It doesnt have to be difficult to get the necessary macros. Ban non-keto foods from your diet and go keto-friendly. Heres a short list of ground rules to get you started:

Stay away from:

  • Grains wheat, maise, rice, grain, etc
  • Sugar honey, agave, maple syrup, etc
  • Fruits apples, bananas, oranges, etc
  • Starch potato, yams, etc
  • Meat fish, beef, lamb, poultry, eggs, etc
  • Low-carb vegetables broccoli, cauliflower, spinach, kale and others
  • Fatty dairy hard cheeses, high fat cream, butter, etc
  • Nuts and seeds macadamias, walnuts, sunflower seeds, etc
  • Avocado and berries raspberries, blackberries and other low glycaemic index berries
  • Sweeteners stevia, erythritol, monk fruit and other low-carb sweeteners
  • Other fats MCT coconut oil, high-fat salad dressing, saturated fats, etc

Keto For Body Composition

Relying exclusively on the calories in, calories out equation can be problematic because it is not optimized for body composition or metabolism.

For example, eating adequate amounts of protein is necessary to maintain lean body mass. The tool above will calculate your macros using lean mass to guide your protein intake goal.

What Is A Keto Diet

The keto diet was first developed for use by those with epilepsy. It later became popular among bodybuilders to cut fat before competitions. It will cause your body to burn nothing but fat for energy instead of using glucose .

A person achieves this by greatly limiting carbs and eating more fat. In the absence of carbs, the body will begin converting both dietary fat and body fat into ketones which are then used by the cells of your body for energy.

Also Check: Do You Poop Less On Keto

Problems People Have With Ketogenic Diets

There can be a pretty intense adjustment period when starting a ketogenic diet. While adjusting to ketosis many report the following symptoms:

  • Brain fog Your brain loves glucose and consumes a lot of it. While its adjusting to ketones you may feel pretty spacey and out of it.
  • Lack of energy Feeling tired and lethargic is another symptom of the adjustment to using fat for energy instead of sugar.
  • Lack of strength during workouts Without carbs quickly replenishing your muscles glycogen supplies, your muscles will tire out more quickly.
  • Cravings Again, your brain will not be happy and will want you to eat carbs. Be prepared for some intense cravings when you first start.
  • Note: Since keto dieting is restrictive its a good idea to consult with your doctor before starting. Your doctor may want to do a fasting blood test to make sure there arent any blood sugar issues that could make doing keto dangerous for your health. Ketogenic dieting has been shown to reverse type 2 diabetes in some individuals.³

    How Long Should I Keto Diet?

    Since keto dieting is a short term solution when used for fat loss, it really should be used for only about a month or two months max.

    Some advocates of keto dieting say people should eat this way for life, but we dont see that as a realistic way to eat long term. Besides, life is far too short to never enjoy cake, pizza, cookies and a nice glass of wine. Moderation and balance always win over restriction.

    How Is The Macro Calculator Different For A Low Carb Versus Keto Diet

    This is how you calculate carbs on keto: See net carbs is the carb ...

    Your calorie needs are the same whether you follow a low carb diet or keto diet. But, the macronutrients will be different.

    For a low carb diet, the low carb macro calculator will determine your macros by taking recommended percentages of fat, protein and carbohydrates. These are based on percentage of total calories, and you can adjust the percentages if you want to.

    For a keto diet, the low carb macro calculator first sets your net carbs to an absolute amount. You can change this, but the default is 25 grams. Then, it calculates your protein requirement, which is based on your lean body mass and a protein ratio based on your activity level. The remaining calories come from fat.

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    How Our Keto Calculator Works

    The Team Keto Macro Calculator uses one of the most reliable and empirically backed formulas for determining your basal metabolic rate . This formula is known as the Mifflin-St. Jeor equation, which research has shown can accurately predict BMR within 10% of someones measured BMR.

    The equation itself is:

    • For Men: 10 x weight + 6.25 x height 5 x Age + 5
    • For Women: 10 x weight + 6.25 x height 5 x Age 161

    As you can see, it takes into account your body weight, height, age, and gender. Since we have readers from all over the world, you can choose to enter your measurements in imperial units or metric units the keto calculator will make all the necessary adjustments for you.

    History Of The Keto Diet

    The ketogenic diet has been around for decades, but has been surging in popularity.

    Note that long-term, flexible dieting is just as good at helping your reach your weight loss and fitness goals as a keto diet.

    It could be argued that flexible dieting is better as it is less restrictive and more sustainable.

    However, a keto diet may be appropriate for someone looking for faster initial results¹.

    • Those training for fitness competitions.
    • Those trying to lose weight for an event but have a shorter time window.
    • Those who have tried flexible dieting but because of metabolic issues are unable to lose weight eating normal levels of carbohydrates.

    Read Also: Is Keto Bad For Cholesterol

    How Many Calories To Stay In Ketosis

    Eating a certain amount of calories wont keep you in ketosis. Eating low amounts of carbohydrates WILL keep you in ketosis. The only thing that will knock you out of ketosis is too many carbs or too many hidden carbs.

    Generally, eating fewer calories than it takes for you to maintain your weight will put you into a deeper state of keto, but that generally isnt always the goal.

    The keto macro calculator above will help you calculate your personal calories.

    How Do I Calculate Macros For Keto

    What is the Ketogenic diet and how to calculate your macros (fats, proteins and carbohydrates)

    First of all, you need to determine the number of calories you need to consume in order to achieve your dietary goal: do you want to simply maintain your weight, lose weight or gain weight? To lose weight you need a calorie deficit, gaining weight requires a calorie surplus.

    Most people who embark on the keto journey are looking for a calorie deficit calculator, as the point of the diet for most is to burn fat.

    What exactly your base caloric intake should be depends on several factors. Age, gender, body size, and lifestyle all have a major influence on your individual calorie recommendation.

    As you get older you tend to lose muscle and become less active thus decreasing your calorie requirements, though your need for nutrients remains the same or even increases.

    On average, men have more muscle than women and so need more calories to maintain condition because of their higher Basal Metabolic Rate . Having said that, a highly trained female athlete will have more muscle than a sedentary man of the same age, height and build, so will need to eat more calories to maintain condition.

    Lifestyle has a massive impact on caloric needs. If you go to the gym four times a week, play sports, hike or cycle regularly and have an active job then you will need a more fuel than someone who prefers to come home and chill out with a movie every night of the week.

    Recommended Reading: Can You Have Fried Food On Keto

    How Can I Tell If I’m In Ketosis

    There are several tests you can take to see if you’re in ketosis. Taking a blood ketone testis the most accurate. Urine and breath ketone tests can help you determine if you’re inketosis if youâre new to the keto diet. However, they are less effective when you becomeketo-adapted. As your body utilizes ketones more efficiently, they won’t show up in urine orbreath ketone tests.

    If you don’t have access to ketone tests, look for the following indications of ketosis:

    • ⢠Low hunger between meals
    • ⢠Fewer cravings for high-carb foods
    • ⢠Improved cognitive function and focus
    • ⢠Higher energy levels between meals
    • ⢠Improved mood and stress levels

    How To Find Your Carb Limit

    If you are a beginner, your net carb limit would be 20 grams per day. It is sufficient for ketosis to start kicking in. However, there are a few factors that determine the individual carb intake:

    • Bodys metabolism
    • Types of carbs you consume
    • Stress levels

    The best way to go forward is to stick to 20-30 grams of carbs for the first three months. Heres a keto calculator to know how much carbs you should consume.

    Read Also: Does Keto Constipate You

    How To Improve Your Nutrition With Net Carbs

    Even though low carb diets are popular and can be successful in promoting weight loss and improving overall health, many carbohydrates provide rich sources of nutrition – especially fruits, vegetables, and whole grains.

    Using net carbs can allow additional room in your low carb diet for more nutrition from healthy carbs including:

    What To Do If You Hate Counting Carbs

    Weight Loss Calculator Carbs

    I get it, tracking and counting are boring, and dull … but it works!

    But if you’ve had decades of dieting and counting points, tracking numbers, or monitoring every single calorie, intuitive eating is for you.

    • Eat only from a small range of low-carb and keto food groups
    • Ensure your portion sizes are keeping you full, but not overfed
    • Eat only when hungry, stop when almost full
    • Stop snacking
    • Have an evening cut-off time after which you will not eat
    • Use your phone to take images of your meals, snacks and drinks to be a visual reminder of what you have enjoyed during the day. It’s amazing how extra coffees, and extra portion or a small snack can creep back into your day

    Want to learn more? Want to finally control your appetite rather than your appetite controls you?

    Join us in the 4-week QUICKSTART where I teach you intuitive eating using my Stepwise Method.

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    Adjust Your Calorie Intake For Weight Loss Or Weight Gain

    If youre not looking to change your weight, you can skip this step.

    If you want to lose weight, you need to eat at a calorie deficit each day. A reduction of 1020% of calories is usually a good range to start with for weight or fat loss.

    To reduce by 10%, multiply your total TDEE by 0.10, then subtract that amount from your original calorie count. This is the max amount of calories youll want to want to consume each day. Free apps like MyFitnessPal are a great way to track your daily caloric intake.

    If you want to lose weight at a more rapid rate, feel free to increase the percentage just know that its not recommended to increase your calorie deficit by more than 30% each day long-term.

    If you want to gain muscle, youll need to eat at a calorie surplus each day. A 510% calorie increase is a good range for putting on muscle. Start by multiplying your total calorie expenditure by 0.05, then add that number to your total calorie expenditure. This is your daily calorie count.

    Get Results In 30 Days

    Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results.

    Youre in! Check your email to get started with the program.

    In a Standard American Diet , you might eat between 100-150 carbs per day and still be considered low-carb. Unfortunately, this wont transition your body into a fat-burning state of ketosis. On the keto diet, your carb count will be far lower, often between 25-50 grams of carbs per day.

    Below, youll learn how many carbs on keto most people consume, why your macro goals may vary, and how to calculate your carb, protein, and fat intake. Youll also learn some healthy sources of carbs to consider for your keto diet.

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    Final Thoughts And Helpful Keto Resources

    No matter what carb and calorie tracking app you choose, I hope you now know how to utilize these calorie tracking tools to make the most out of your efforts on a keto diet.

    Its extremely beneficial to keep a log of what you are eating, especially in the first 2 months that you start. In fact, a 2011 meta-analysis of 22 studies on self-monitoring found that all of the 15 studies that focused on dietary self-monitoring found significant associations between self-monitoring and weight loss. In other words, tracking your calories is a great way to boost your results.

    Personally, Ive been logging my food for years now, and it has helped me reach my goals more quickly and easily. Tracking my food intake also helps me understand what I need more of in my diet so that I can be as healthy as possible.

    And since I eat almost the same thing every day, logging what I eat has become super simple because the apps now have my favorite recipes and most frequent foods ready to be selected without me having to search for them every time.

    Cronometer, Carb Manager, and MyFitnessPal have their pros and cons, but one is not beyond a reasonable doubt better than the other. Each app will give you the functionality that you need to track your calories successfully and get the most out of your ketogenic diet. The calorie tracking app that you choose is up to you and your personal preference.

    How To Count Keto Macros

    How to Calculate Net Carbs on the Keto Diet. Carbohydrates the New Label? Net Carb Calculator

    To properly count keto diet macros, you have to divide your daily consumption of fat, protein, and carbs to a level where ketosis is attainable. “The two important pieces of keto are keeping the grams of carbohydrates eaten below 20-50 grams, and eating calories predominantly from fat,” says Rachel Paul, PhD, RD, CDN from CollegeNutritionist.com. You should aim for 70 to 80 percent of your daily calories to come from fat, 20 to 25 percent to come from protein, and 5 to 10 percent from carbs in order to maintain ketosis. Let’s start with the basics:

    • Carbs have four calories per gram.
    • Fat has nine calories per gram
    • Protein has four calories per gram.

    Let’s use this knowledge to calculate exactly how many keto macros are perfect for you. First, you need to figure out how many calories to eat for weight loss. Once you have that number, you can calculate your keto macros. Here’s an example calculation using 1,500 calories.

    • Carbs: Calories per day x percentage of calories from carbs / number of calories per gram in carbohydrates = 37.5 grams of carbs per day
    • Protein: Calories per day x percentage of calories from protein / number of calories per gram in protein = 75 grams of protein per day
    • Fat: Calories per day x percentage of calories from fat / number of calories per gram in fat = 117 grams of fat per day

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    Lifestyle Factor And Goals

    But the keto calculator takes it even a step further, by also accounting for your daily activity level as well as your primary goal.

    Obviously, if youre a highly active individual, like a construction worker, youre going to burn more calories every day than someone who works at a desk most of the day and doesnt exercise much.

    As such, its imperative to be realistic about your daily activity level if you want to accurately predict your true calorie expenditure. If anything, we recommend erring on the side of caution and entering a lifestyle factor that is one step below what you optimistically feel your actual daily activity is like.

    Lastly, by taking your primary goal into consideration, the keto calculator will let you know exactly how much to eat whether you want to lose weight , maintain weight, or gain weight .

    You can also select the how much you want to change your weight by weekly it stops at the two-pound mark as we dont recommend going beyond this for health purposes .

    Calculating Net Carbs In Whole Foods

    Whole foods contain naturally occurring fiber. Therefore, you can simply subtract the fiber from the total carbs to get the net carbs.

    The USDA Food Composition Databases provides complete nutrition information on thousands of foods, including carbs and fiber.

    For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fiber .

    So 17.1 grams of total carbs 13.5 grams of fiber = 3.6 grams of net carbs.

    Summary:

    Whole foods contain fiber, which can be subtracted when calculating net carbs. Formula: total carbs fiber = net carbs.

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    Is There A Minimum Amount Of Carbs I Need On Keto

    Aside from adequate fiber intake, there is not a minimum required amount of carbohydrate intake for the human body. So technically, zero is the minimum.

    The body has its own built-in mechanism for producing carbohydrates when needed. This process is called gluconeogenesis, which helps fuel glucose-dependent cells and maintain blood sugar when in ketosis.

    The keto calculator sets the total carbs at 50g daily by default for a standard keto diet, assuming half are fiber to yield a net carb count of 25g. You can adjust the total carb values to suit your individual needs.

    The calculator also provides options for other keto dieting strategies, including targeted keto and cyclical keto . For those who opt for carb cycling, high carb days, or pre-workout carbs. These alternate dieting strategies are discussed at length in the book Keto: A Woman’s Guide.

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