What Is A Ketogenic Diet
The main idea behind a keto diet is to shift your body’s metabolism. Instead of burning mostly carbohydrates to obtain energy, your body will be switching to burning fats and ketones.
In order to achieve this effect, you will need to change the proportion in your macronutrients intake. The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein. You can compare it with the typically recommended values presented in the macro calculator.
Once the structure of your macros changes, your body will enter a state called ketosis. Since you’re not providing enough carbohydrates to allow it to generate energy from glucose, your body will start burning fats. When the fat stored in your cells is broken down to produce energy, ketones will be produced as a side effect of this process.
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:
For more high fat and/or high protein keto meal and snack ideas, check out our keto recipes.
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How Do I Manage My Macros
As long as you hit your calorie and protein requirements, when it comes to weight-loss you can alternate between different ranges for carbohydrates and fats. Think about your calorie intake throughout the week rather than on simply one day.
If you know youll be over-indulging a little on one particular day, estimate more or less how many calories youll need and subtract this by your total amount of calories in the week . With the number left over, subtract this by 6 to calculate what calories you have leftover across those 6 days.
So, for example, lets say youre aiming to have 1300 calories a day and you want to stay in a deficit to promote weight-loss. You estimate a dinner date to add your calories up to 2,500 calories in that day. Subtract 2,500 from 9,100 calories = 6,600 calories and divide by 6 = 1,100 calories per day. Alternatively, you could consider eating towards maintenance calories on that day, with a view that you may not necessarily lose or gain weight that week.
Unless youre an athlete training on a very strict plan, allow yourself to eat out and enjoy food with friends and family without having to track macros as this can become exhausting and risks jeopardising a healthy relationship with food.
Find Your Macronutrient Ratio
There’s a wide world of thoughts on which macronutrient ratio is best, so we narrowed it down to the three most popular approaches: The Zone Diet, Lean Mass, and Body Type. In your spreadsheet, you’ll see options for all three. Select one based on some of the information below and stick with it.
Macros Based on The Zone Diet
A lot of CrossFitters and other athletes follow something close to The Zone Diet: 40% carbs, 30% fat, and 30% protein. A former research scientist, Dr. Sears, first published this diet in his 1995 book, based on several research trials that showed improved athlete performance and body composition.
Macros Based on Lean Mass
Proponents of this approach feel that using your total body weight to calculate your macros isn’t as accurate as using your lean body mass . This approach bases your necessary protein intake on that lean mass, and will vary between people as a result. You can find your lean mass with the InBody machine at the front desk.
Macros Based on Body Type
Each body type responds differently to macronutrients, so calculating based on body type can be a great way to find your macros. Keep in mind that most people don’t strictly adhere to one body type. You can read more on body type here.
– Ectomorph: Ectomorphs are naturally thin with skinny limbs, a high tolerance for carbohydrates, and a fast metabolic rate. A good starting ratio is 25% protein, 55% carbs and 20% fat.
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Why You Should Learn Your Macros
Studies reported that macros are something that supplies all of the calories you consume. Counting macros allows an individual to balance his/her nutrition and control calorie intake at the same time.
How much you consume directly impacts on weight, what you consume directly impacts the type of weight that you carry, and your body composition.
Thats why learning to balance your macros is immensely important it can support better appetite control, athletic performance, energy levels, and improved mood and even helps in fat loss or muscle growth. Additionally, learning your optimal macronutrient ratio for weight loss or stay healthy can also give some flexibility in your meal plan. Well, just enter the values into the above macronutrients calculator for calculating your macros instantly.
How To Calculate Macronutrients
Now you know what macros are and how many calories they have. Next, youll need to do some math. Thats because your intake ratio is written in percentages but nutrition information is provided in grams. Ill use my macro intake as an example.
1. First, you need to know how many calories you eat each day. I eat roughly 2,300 calories per day.
2. Next, determine your ideal ratio. I like to eat about 50% carbs, 25% fat and 25% protein.
3. Then, multiply your total daily calories by your percentages.
4. Finally, divide your calorie amounts by its calorie-per-gram number.
Heres how I would calculate my calories for each macronutrient:
- Carbs: 2,300 x 0.50 equals 1,150. I eat 1,150 calories worth of carbs each day .
- Protein: 2,300 x 0.25 equals 575, so I get 575 calories worth of protein.
- Fats: 2,300 x 0.25 equals 575. I also get 575 calories comprised of dietary fat.
To calculate the actual gram amounts:
- Carbs : 1,150 divided by 4 equals 287.5 grams of carbs.
- Protein : 575 divided by 4 equals 143.75 grams of protein
- Fat : 575 divided by 9 equals 63.8 grams of fat.
If you dont like math, dont fret. The internet is home to a range of macronutrient calculators that will do the math for you.
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What Should Your Macronutrient Balance Look Like
The message of our study is moderation, says Dehghan.
Think about it: When you go on an extreme kind of dietsay, a super low-fat onethe rest your calories have to come from somewhere, right?
When you reduce one component of your diet, you replace it with something else, says Dehghan. When you reduce your total fat, by default, you replace it with refined carbohydrates. The result? Loading up on processed foodslike breakfast cereals, soda, and white pastacan easily lead to weight gain, which spikes your risk for serious health issues, such as heart disease.
The reverse is possible when you go super high-fat and low-carb too, popularized by the ketogenic diet. When you dont eat enough carbs, your energy levels might crash, since theyre your bodys main source of fuel.
We are not supporting very low carb or very high fat diets, says Dehghan. We are saying that reducing your carbs is likely beneficial when is already high.
She adds that the purpose of their study is to present new evidence to add to the ongoing discussion of what a healthy diet should look like. Based on their specific findings, people should aim to eat 50 to 55 percent of their calories from carbs and roughly 35 percent from fat to reduce their risk of premature death, says Dehghan.
Beginners Guide To The Macro Formula And Ree Calculation
The most important thing to calculate is your REE and your TDEE .
You can quickly calculate your TDEE here, but its the number of calories your particular body burns in a day.
Eat less than this means losing weight, and eating more means gaining weight. We call this energy balance.
- Negative energy balance = weight loss
- Positive energy balance = weight gain
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How Did We Calculate Your Calories
Bodybuilding.com’s macro calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
The calorie count is then adjusted based on your goal:
Weight loss: Reduce by 10-20%Weight gain: Add 500 caloriesWeight maintenance: Unchanged
Weight loss: 40/40/20 Weight gain: 40/30/30Weight maintenance: 40/30/30
These daily grams of each “macro” come from applying those percentages to your daily calorie number. Each gram of a macronutrient is “worth” this many calories:
Protein: 4 calories
The Best Macronutrient Ratio Is The One You Can Stick To
While the macronutrient composition of your diet may not directly influence fat loss, it can affect your ability to adhere to a reduced-calorie diet.
This is important, as studies have shown that the single greatest predictor of weight loss is adherence to a reduced-calorie diet (
However, diets that emphasize a high intake of one macronutrient and low intakes of another are not for everyone.
Instead, you may find that you can stick to a diet that has the right balance of macronutrients, which can also be effective for weight loss .
The acceptable macronutrient distribution ranges set forth by the Institute of Medicine of the National Academies recommend that people get :
- 4565% of their calories from carbs
- 2035% of their calories from fats
- 1035% of their calories from proteins
In any case, choose the diet that best fits your lifestyle and preferences. This may take some trial and error.
Diets commonly fail because people cant stick with them for long periods. Therefore, its important to follow a reduced-calorie diet that fits your preferences, lifestyle and goals.
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Why Do Calories Matter Isnt A Keto Macronutrient Calculator Useless If I Am Already Limiting Carbs
After hearing about the keto diet and how it helps you burn fat, you may be wondering why we even have a keto calculator. According to many low carb diet proponents, all that really matters when it comes to losing fat is cutting the carbs Isnt this true?
High-quality research studies have been published on this specific topic, and the data clearly shows that regardless if you are on a high carb or low carb diet you will lose weight if you are in a calorie deficit and gain weight if you are in a calorie surplus. For a closer look at the research and why calories matter, check out this article.
Due to the irrefutable importance of calorie consumption for weight loss and weight gain, a keto macro calculator is one of the most valuable tools that you can use to increase your chances of diet success.
Timing Of Protein Consumption
If youre trying to lose weight by skipping breakfast, you may want to reconsider.
Breakfast helps reduce appetite, increase feelings of fullness, helps curb cravings, and reduces neural signals that contribute to reward-driven eating habits .
In particular, protein consumption at breakfast contributes to a greater feeling of satiety, and this effect is prolonged throughout the day and into the evening, compared to eating higher protein at lunch or dinner.
Moreover, reducing your total daily calories in tandem with increased energy expenditure and a protein-induced feeling of satiety can all help you lose weight, maintain your current weight.
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How To Calculate Muscle Mass
Your bones make up 12-15% of your body weight. 12% for women and 15% for men.
Other bodily tissues like nerves, skin, connective, and lymphatic make up about 25%.
Therefore, your muscle mass will make up the remainder of your body weight. This is generally 40-50% but depends on your body fat percentage and whats left over after subtracting the other weight from your other tissues.
Example: If you are a 190 pound man with 20% body fat:
- 190 x .2 = 38 pounds of fat.
- 190 x .15 = 28.5 pounds of bone.
- 190 x .25 = 48 pounds of other tissues.
- 190 x .4 = 76 pounds of muscle.
Carb Protein Fat Ratio Calculator
Macro Calculator by Meal Prep on Fleek . Find your macronutrient ratio for flexible eating so you can build a meal plan around your ideal ratio of proteins, carbs, and fats! The macro calculator below can help you determine your daily targets for three goals: Weight loss Weight gain Body Composition Overall health and weight maintenance
Step 4: Advanced Fields : Body fat %, Protein Ratio, and Total Carb Intake … Muscle loss doesnt happen on a low-carb diet as long as you eat enough protein, about 0.8-1 gram per pound of body weight. This amount allows for recovery and muscle preservation during illness, stress, calorie restriction.
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Calculate How Many Calories You Burn
First, you need to calculate your total daily energy expenditure or the total number of calories that you burn in a day, which accounts for your resting energy expenditure and activity level. You can compute your TDEE using the Mifflin-St Jeor formula, an equation for REE that was developed in 1990:
- Women: + 161
Next, consider your activity level. For example, people who are lightly active generally exercise one to three days a week, compared to moderately active or very active people who exercise six to seven days a week or twice a day. Multiply your TDEE with the multiplier based on your current daily activity level:
- Sedentary: x 1.2
- Very active: x 1.725
- Extremely active: x 1.9
The number you end up with is your TDEE or the number of calories that you need every day.
Is It Better To Count Macros Or Calories
However, all three macros or macronutrients are made up of calories. But, human body accounts those different types of calorie to use in different ways. No doubt, counting calories can assists you to lose weight. And, counting macros can assists you to lose weight, get lean, build muscle, and have more energy.
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Should I Track My Macros
Not everybody needs to track their macronutrient intake. But plenty of people find that as their fitness and physique goals get more specific, dialing in their nutrition in this way helps them fuel their training and achieve better results. According to one expert, it can be helpful even if its just a temporary experiment:
I think everybody would benefit from tracking macros for at least a 3-6-month period of their life, recommends Dr. Bill Campbell director of the Performance & Physique Enhancement Laboratory at the University of South Florida, in an episode of the Bodybuilding.com Podcast. You just learn so much about making food choices, about overeating, undereating, and hunger. Someone might not change their behavior, but theyll know, Oh, that doughnut is a lot different than that chicken sandwich. Even though the calories may be the same.
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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