Okay But How Does That Break Down In Grams Of Protein Fat And Carbs
There’s a simple equation to help you figure out how many grams of carbs you should be eating on, say, a 1,600-calorie-a-day keto diet, but first you need to know that:
- Carbs have four calories per gram.
- Fat has nine calories per gram
- Protein has four calories per gram.
Let’s also say you’re aiming for a standard keto diet of 10 percent carbs”which is low enough for most people to get into nutritional ketosis,” says Amanda Maucere, a registered dietitian nutritionist at Lung Health Institute in Tampa, Florida20 percent protein, and 70 percent fat.
Just use these simple equations to figure out how many grams of carbs, protein, and fat you should be aiming for:
- Carbs: Calories per day x percentage of calories from carbs / Number of calories per gram in carbohydrates = 40 grams of carbs per day
- Protein: Calories per day x percentage of calories from protein / Number of calories per gram in protein = 80 grams of protein per day
- Fat: Calories per day x percentage of calories from fat / Number of calories per gram in fat = 125 grams of fat per day
Tracking your carbs is likely the most important part of the keto dietbut you can have a little more flexibility when it comes to your protein and fat macros.
When it comes to your protein intake, in general, it’s a good rule to eat about half of your ideal body weight, says Maucere. For example, if you feel your best at 150 pounds, youd want to eat around 75 grams of protein a day, she says .
What Do You Eat In A Day With These Keto Macros
I share a What I Ate Wednesday post every week, where I share exactly what I ate that day with the total macro counts for the day, as well as the breakdown of the macro counts for each meal.
Extremely helpful to give you an idea of what to be eating to reach these goals! And also give you tons of meal and snack inspiration!
Why Are My Macros Here Different To Other Sites
Most sites will give you different keto macro results, and this is because each website will be calculating your Basal Metabolic Rate differently.
The keto calculator is based on my studies as a nutritional therapist, advanced sports and exercise nutritional advisor, plus backed up by the Journal Of Medical Sciences who have done extensive research into these types of calculations.
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How Do I Get My Body Fat Percentage
Body fat percentage can be calculated using various scanners for the highest accuracy.
If you want to measure at home, the easiest way is to use skin calipers.
If you dont have these either, compare how you look visually to these to get a very general estimate:
Image source: https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
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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How To Calculate Keto Macros
Youve likely heard macros and calculating/sticking to/going over your keto macros being mentioned as part of the keto diet.
So, if youre new to a ketogenic diet, then youll be wondering what macros are.
And if youve tried keto already, then youll be wondering about the best way to calculate your macros on keto, how to track your macros, and what to do if you go over them.
Well be covering everything related to figuring out Keto diet macros in this article.
Pros And Cons Of Cronometer
The biggest differences between Cronometer and MyFitnessPal are the food database and social media aspects of the apps.
Cronometers food database is curated it only has validated, correct entries with a lot more detailed information . The app also lacks a social sharing side to it unless you buy the gold subscription.
However, there is one thing that sets Cronometer apart MyFitnessPal for ketoers the ability to track net carbs and set a net carb limit .
Heres a quick list of the pros and cons of Cronometer:
- Easy net carb tracking
- More precise and accurate food database
- Offers multiple keto calculator settings
- Can change macronutrient and micronutrient goals by grams and percentages
- Allows you to track micronutrients
- Tedious process for adding recipes and new foods
- Occasional add pop-ups with free version
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Now That You Have Your Numbers Here Are Some Healthy Keto Options
Hopefully, by now, you know that the keto diet isnt just stuffing your face with endless amounts of bacon, eggs, and butter. You still need vital nutrients and quality sources of proteins, carbs, and fats!
Here are some healthy options for each macro category. Enjoying a wide variety of whole, real foods is the best way to make the keto lifestyle work long term and help you feel your best.
Carbs On Keto Explained
We call the sugars, starches, and fiber found in fruits, grains, vegetables and milk, carbohydrates. As discussed, carbs are one of the three macros along with fats and protein and they are the ones we try to reduce as much as possible on a ketogenic diet. Why? Because most carbohydrates are converted to glucose which is the bodys preferred source of energy. Ona keto diet we need fat to be the provider of energy and to do that we need to achieve ketosis which cannot be done if you eat a lot of carbs.
When looking at the macros you need for a ketogenic diet when it comes to carbs you have to be aware of net carbs. Net carbs are the total amount of carbs you ingest minus the fiber. Fiber is an important dietary component needed for a healthy digestive system, but unlike sugars and starches it is not converted into glucose as it is largely undigested.
Nutrition packed vegetables like kale, cauliflower, and broccoli contain carbohydrates but they are allowed on a keto diet because the carbohydrates exist as fiber and can be subtracted. On the other hand, potatoes and corn are a no-no because they contain huge amounts of starchy carbs and less fiber.
Too many net carbs and say goodbye to ketosis. What this means is that you have to be really careful where your carbs come from fiber good, sugars bad. So, no bread, pasta or rice, but leafy fiber rich veggies are a healthy addition, plus they are full of vitamins and minerals. .
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Whole Foods Are Essential
It’s great that the business world, in-tuned companies, and entrepreneurs, are increasingly innovating in the keto food space.
We have a lot of options on the market to satisfy our sweet cravings and beyond while keeping it keto. But, too much of a good thing can be detrimental, especially to weight-loss progress.
While keto-friendly cookies, bars, and other snacks on the market provide compliant macros, eating them in excess may stall fat loss or even result in unwanted weight gain.
Make it a commitment and goal to compose the majority of your dietary meal plan with whole foods, preferably organic, whenever possible.
Dont Go Under 1200 Calories A Day
The ketogenic diet is about eating with the goal of fueling the body optimally in mind, above almost all else.
While you may need to reduce caloric intake to create a deficit to produce weight loss based on your current situation, it’s important to eat enough calories and not deprive yourself of what’s needed for excellent function and performance.
Again, utilize the calculator mentioned above to determine a baseline for your caloric and macronutrient target and adjust from there, based on your results.
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Here’s How To Calculate Your Macros Into Grams
- Carbs : 1,150 divided by 4 = 287.5g carbs
- Protein : 575 divided by 4 = 143.75g protein
- Fat : 575 divided by 9 = 63.8g fat
The following sections are general estimates and recommendations that will serve you as a starting point, not an ending point. Even with all the information in this article, no online calculator or at home calculation can determine your exact needs. With that in mind, its normal to make adjustments from time to time. We highly recommend working with 1:1 with a nutrition coach from The Swole Kitchen to eliminate the guesswork.
Which Option Should I Select Classic Keto Calculator Vs Advanced
I have to tell you that when we designed the calculator, we first thought about you. We have two ways you can calculate your macros. A simple one and an advanced keto macro calculator.
The simple one gives you the standard keto macros that are common in the standard ketogenic diet.
In the advanced version, you can complete the specific deficit, desired carb intake, and protein.
If you are new to the keto diet, use the simple keto calculator.
The more advanced you are and the more physical exercise you include in your daily schedule, the more you should use the advanced macro calculator.
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Keto Macros For Weight Loss Explained
The keto diet has become extremely popular for weight management. Many people have achieved life-changing and even life-saving weight loss on keto, and hearing or reading about those positive experiences may be what led you here in the first place.
Keto macros work for weight loss by depriving the body of carbohydrates, and therefore glucose, the main fuel used for energy in all cells. Instead, the body turns to an alternative source ketones, which it makes from fat.
When carbohydrate intake is restricted, the body first uses the glucose stored in the liver and breaks down muscle to release more glucose. After just a few days, with no more glucose available, the amount of insulin in the blood diminishes and allows the stored fat to be used as an energy source, turned into ketones by the liver. This state is called ketosis.
So, by significantly reducing carbohydrates and inducing a state of ketosis the body actually burns the stored fat to produce energy while allowing enough protein to preserve muscle.
There are several theories that have been suggested why the keto diet is successful in leading to weight loss. These include:
The high-fat content decreases food cravings.
Restricting carbs leads to a decrease in appetite-stimulating hormones.
Converting fat to fuel requires more calories to be used.
How To Choose The Protein Keto Macros
Protein is the bodys building brick. Most of our body organs are built of protein such as muscle, skin, bones, and others.
The digestive process, immune system, blood are all based on protein to work correctly.
Even hormones, antibodies, enzymes are proteins. Your body uses protein to build or repair body tissues.
- If youre sedentary, choose between 0.6g and 0.8g Protein.
- If youre active, choose between 0.8g and 1.0g Protein.
- If you lift weights, choose between 1.0g and 1.2g Protein.
To calculate the protein macro, we need to find out your lean body mass. Protein is essential in the ketogenic diet because you need to get enough to lose weight, preventing you from losing muscle mass. Excess protein can kick you out of ketosis and even lead to some severe issues.
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What Are The Pros And Cons Of The Keto Diet
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How Nutritional Ketosis Works
When you eat a diet that contains ample amounts of carbohydrates, your body predominantly relies on sugar for energy. The process of converting the carbohydrates you consume into cellular energy is known as glycolysis.
But what happens when you remove carbohydrates from the equation? Well, your body is smart and its main goal is to survive, so it can use other nutrients as fuel.
When you cut carbs, your body switches its predominant energy metabolism to fats, breaking them down through a process called lipolysis. As fats from the diet are broken down, fatty acids are sent to the liver and oxidized for energy as a result of this, ketone bodies are produced.
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Do I Need To Hit My Macros To Be Successful On A Ketogenic Diet
The only macronutrient you need to religiously watch on a ketogenic diet is your carbohydrate intake. You must not exceed this value in order to stay in a state of ketosis. Everything else is secondary.
Protein is your next macronutrient to look at. Try not to go under your protein levels, as you could potentially begin to lose muscle as a result .
The last macronutrient you need to worry about is fat. Even though the ketogenic diet is based heavily on fat, your body is smart enough to switch to stored body fat if you are not ingesting enough dietary fat.
To summarize, carbs are a limit, protein is a target, fat is to be consumed to remove hunger and meet macros requirements.
Know Your Body Fat Percentage And Lean Mass
Measuring your body fat percentage is important for calculating how much lean body mass you have and how much protein youll need to maintain muscles. Why? Because muscle burns more calories even in a sedentary state than fat.
A person with a lower body fat percentage will burn more calories than someone who weighs the same but has a higher body fat percentage.
You can measure body fat in a few different ways:
- DEXA scan: This is the most accurate method but takes the most time and money. Its a type of X-ray that measures your bone mineral density and can give you a good reading of your body fat percentage.
- Skinfold calipers: This is probably the most popular method. Theyre cheaper than a DEXA and most gyms and doctors offices will have these. You can even purchase them yourself.
- Body measurements: This involves using a measuring tape to get the width of your neck, hips, and waist to estimate body fat composition. While not the most accurate, it can give you a good idea.
- Visual estimates: If youre not able to apply the above methods, you can estimate your body fat percentage visually. This means looking at your body and making a guess about how much fat vs. muscle you see. Keep in mind this the least accurate method and will only give you a basic estimation.
Once you know your body fat percentage, you can also determine your lean body mass. For example, if someone weighs 150 pounds and is 25% body fat, they can figure out their body fat in pounds:
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How Do I Hit My Macros
Its important that you have the macronutrient ratios for every meal calculated. You can do this manually by researching the nutritional info for each food with a focus on its macronutrients. However, a simpler approach is using dieting apps. All this may seem time-consuming and like exhausting work. And truth be told it is. However, keto dieters find that they are able to eat intuitively with time and practice.
To learn how to hit each of the three major keto macros, take a look at the tips below.