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What Are The Macros For Ketosis

Macros Explained

Macros Explained

Macros? What kind of alien planet have you landed on, and what language are we speaking? Here you were thinking this Keto thing was supposed to be simple and people are talking about MATH? I hope this might go some way to explaining what we’re going on about. Macros is short for Macronutrients, which is the basic breakdown of the food we eat. There are MACROnutrients which are Protein, Fat, Carbohydrates, and then there are MICROnutrients which are the vitamins, minerals, amino acids, sugars and other things we get from our food. A Ketogenic Lifestyle concentrates on changing the body’s fuel system from burning carbohydrates as primary fuel to burning fat as primary fuel and allowing the body to utilise its most effective fueling mechanism, ketogenesis: the process of utilizing stored body fat to produce ketone bodies for energy. We look at the levels of Macro-nutrients in a Ketogenic Lifestyle in order to maintain a state of nutritional ketosis (as opposed to ketosis derived from starvation or malnutrition), which is the stable, fat-burning, ketone-fuel state that maintains optimum health, body-fuel-efficiency, and brain power. If you are first starting out in your Ketogenic journey, this is helpful information to know. You don’t need to do much with it at this stage, except to understand what you are doing with your body so, when you are a little less hangry, you can have fun with the formulas! Now here are the numbers. If you are like me, generally allergic to exercise, and haven’t started any official heavy lifting yet (except your functional fitness- lifting your groceries, chopping wood, digging in the garden, chasing the kids or in my case, the dog), then your Macro numbers will look like this: To lose weight and maintain your muscle mass: Macros Ladies G Continue reading >>

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Net Carbs Protein Fat 25 grams 92 grams 171 grams 100 kcal 366 kcal 1534 kcal 5 % 18 % 77 % Net Carbs Protein Fat 25 grams 92 grams 144 grams 100 kcal 366 kcal 1294 kcal 6 % 21 % 73 % Net Carbs Protein Fat 25 grams 92 grams 117 grams 100 kcal 366 kcal 1054 kcal 7 % 24 % 69 % Net Carbs Protein Fat 25 grams 92 grams 91 grams 100 kcal 366 kcal 814 kcal 8 % 29 % 63 % We have open-sourced KetoDiet Buddy, you can now find it on Github. What is the Ketogenic Diet? Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. In most cases, you won’t need to count calories on a ketogenic diet. However, if you find it hard to lose weight or you are relatively fit and trying to lose a small amount of fat, you may also have to count calories. If you just started following a low-carb diet, don't forget to read my free Guide to Keto & Paleo Diet which includes a print-friendly PDF version! You will find all the information you need, including the keto food list and tips on how to follow the diet to achieve your goals. Maintenance Level Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. According to Lyle McDonald: Maintenance Level = BMR + TEA + TEF where: BMR is the Basal Metabolic Rate, TEA is the Thermal Effect of Activity and TEF is the Thermal Effect of Feeding Basal Metabolic Rate is the amount of energy expended daily at rest. BMR Continue reading >>

Keto Calculator

Keto Calculator

This calculator will help you figure out how much fat, carbs, and protein you should eat every day. All you need to do is answer 6 easy questions... All recommendations are tailored 100% to you and the information that you enter into the calculator. And all recommendations are designed to keep you in ketosis and to help you reach your goals (whether you want to lose fat, gain muscle, or stay put). Continue reading >>

Configuring Mfp

Configuring Mfp

Note: New to keto? Check out the eBooks section for more info on what its all about! Update: The latest working script is by /u/Surye on Reddit and its located here: Calorie counting websites are a great tool for the low carb or keto dieter. They are utilized to track the number of calories that you are putting into your food and therefore into your body. There are the obvious benefits such as knowing exactly how many carbs you have eaten or how many calories you have consumed. There are also other side benefits of using these sites like learning more about food, how it affects your body and whether it is beneficial to your health. A few websites that ketards often use are: MyFitnessPal – One of the most popular and the one I personally use. Has the ability to track calories, exercise and measurements such as weight, hips, legs, etc. Also incorporates mobile apps The Daily Plate (Livestrong) – Similar to MFP Many others on the internet So, why use a calorie counter? Here are a few things that are common before counting calories: Hidden Carbs: Items that you incorrectly believe have 0 carbs because why would they put carbs in them? Portion Size: That ice cream really was good! Too bad one pint was actually 4 servings! Manufacturers intentionally list small serving sizes to get the numbers low. Lying to yourself: Sure, I only ate 1/4 cup of almonds MFP is a great tool, but you only get what you put into it. Lets first look at how we should setup MFP for the ideal Ketogenic diet: Create an account at www.myfitnesspal.com Set your macros properly: My Home -> Goals -> Change Goals Select Custom and hit continue Set the Macros for keto. AKA Carbs to 5%, Protein to 30% and Fat to 65% Set the total calories relative to your total burn. Their estimate is decent but you can s Continue reading >>

Your Macros

Your Macros

Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone. Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate (versus the Katch-McCardle Formula or the Harris-Benedict Formula) in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume. Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, we’re 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 (or any diet) can lead to dangerous or unwanted results. DEXA scans are proven to be the most accurate measurement of body fat. They’re commonly available at gyms and some doctor offices when requested. If you don’t 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. This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate (BMR). We use this number, along with your body fat percentage, to estimate how many calories you’ll need for your goals. The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form what’s known as TDEE, or total daily energy expenditure. This is the keto calculator’s estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calo Continue reading >>

Macro Calculator

Macro Calculator

Body Composition Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %) Activity Level (not counting exercise): Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually. Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition" Daily Calories Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain. Daily Exercise Info If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't. Activity Minutes Kcal burned / min Total Kcal burned Weights Cardio Other Daily Macros Adjust your protein ratio: To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur. To gain muscle, the protein ratio should be between 0.8 to 1.2. There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee. Source. Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g: It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET. Protein Ratio Macronutrients Macro Grams Kcal per gra Continue reading >>

Find Your Keto Macros

Find Your Keto Macros

Fine tune your fat-burning with the perfect keto ratio. Learn the special concerns for protein and fat ratios, how to track your keto macros and where to find the wiggle room. Best keto ratio for rapid fat-burning Printable keto food pyramid Online keto calculator Printable list of keto macros: calories, fat, net carbs, protein Keto macro is short for ketosis macro-nutrient. The three keto macro-nutrients are fats, proteins and carbs. Sometimes, calories are also considered part of the equation. What’s the best keto ratio? “Best” depends on your goals. A typical keto ratio has 75% of calories from fat, 20% of calories from protein and 5% of calories from fiber-rich carbs. A Typical Keto Ratio Keto Tip: A perfect ketogenic ratio happens when the amount of protein grams are equal to or slightly great than the grams of fat. Keto Food Pyramid Keto foods center around healthy fats, with moderate amounts of protein and scant carbs. During ketosis, think of fat as a food group. The Atkins Keto Food Pyramid illustrates which of the 200 ketosis foods to enjoy liberally and which ones to limit. Click the image to view, print or save. Tracking Keto Macros Track keto macros helps identify diet stalls and plateau. Macro tracking pinpoints troublesome keto ratios in your diet. For example: Are you eating enough fat? Are you eating too much protein? Track your keto foods and find out. Keto Wiggle Room If your keto ratio is off a bit, it’s not a big deal. You have wiggle room. If some days are over and some days are under your ideal goals, it’s fine. Keep your calories in check and track your keto macros by averaging several days at a time. A single day won’t make or break your plan. Testing for Ketosis Special test strips called keto sticks (or ketostix, keto strips) are u Continue reading >>

Macro Tracking Changes, Ketogenic Mode, & Body Snapshots

Macro Tracking Changes, Ketogenic Mode, & Body Snapshots

Today we have a few changes to the dynamic macronutrients feature. These changes are on the web version only, but will be rolled out in the mobile apps as well in their next updates. We’ve had the dynamic macronutrient targets feature for a long time, which lets you set and display preferred macronutrient ratio target. However, the macro targets have always been computed off of a fixed calorie target (the yellow bar). Today, we are changing this to also be dynamically derived from your energy expenditure (calories burned) and your weight goal. This is more in line with what people expect, and the old behaviour has caused a lot of confusion for people. If you stubbornly prefer it the old way, we can help you override it if you email our support. Ketogenic diets are becoming extremely popular. We’ve added some specific improvements for people following a nutritional ketosis diet. In the macronutrient settings, if you select the ‘Ketogenic’ option, now, instead of the previous fixed ratios, we dynamically calculate your maximum ketogenic protein and carbohydrate limits based on your lean body mass and exercise levels. Anything remaining, gets assigned to fats. We offer three ketogenic diet presets: Rigorous, Moderate, and Relaxed, as well as an option to choose custom values. You can now hover your cursor over the macronutrient bars to see the top contributors to that macronutrient in your diary. This is especially helpful on a strict ketogenic diet where it can be critical to figure out what foods might be tipping you over your carbohydrate and protein limits. In ketogenic mode, we also add some buttons next to the targets for easy logging of blood glucose and ketone measurements. Body Snapshots Under the trends tab we have added a new ‘Snapshots’ section wher Continue reading >>

Keto Diet Macros: How To Calculate Yours

Keto Diet Macros: How To Calculate Yours

The keto diet (ketogenic diet) has been around for quite some time, but recently there has been a surge in popularity for this ultra low carb eating regime. Firstly I want to emphasize that long-term, flexible dieting (eating normal levels of macros) 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 therefore more sustainable. But, 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. 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 (carbohydrates). 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. It’s important to understand that a calorie deficit is still required for fat loss to happen. Looking for keto food ideas? Keto Macro Calculation If you wish to calculate your keto diet macros, the first thing to do is to establish your estimated TDEE (total daily energy expenditure). Here’s the formula:² Now factor in your movement, since you probably don’t lie in bed all day. Sedentary Regular daily activity like a little walking, a couple flights of stairs, eating, talking etc. (REE X 1.2) Light activity Any ex Continue reading >>

Keto Macros – What's The Deal?

Keto Macros – What's The Deal?

If you’re serious about the Ketogenic diet, it’s time to brush up your Keto macros; these macronutrients are the building blocks of your complete diet and include proteins, fats, and carbohydrates. In the Keto diet, we restrict carbohydrates and use fat as our primary source of energy. Protein consumption is dependent on how active you are but is only moderate unless you work out intensely. Everyone has different macros, and depending on your current level of fitness and, your macros may change over time. This is where many people get confused, so to break it down, we’ve created three steps that will help you identify the macronutrients unique to your needs. If you want to skip ahead, you can plug in your details into this Keto calculator, which will give you an instant breakdown. As you journey into the Ketogenic diet, be sure to revisit this information regularly (especially as you get Keto adapted) as your macros change dependent on your current weight. Simply put, a large person will need more calories to meet their daily energy requirements than a smaller person. As you lose fat, your Keto macros will evolve with you. Now that you understand why macronutrients are so important, let’s learn how to identify our Keto macros in three simple steps so that we can fully understand what we are eating and why! How to Determine Your Fat Intake Fat is perhaps the most important macro In the Ketogenic diet; it’s certainly the most valuable. Fat will give you a more refined energy source than traditional carbs, can curb your hunger, make you feel less hungry or snack less, and makes food taste delicious. But how much fat should you consume each day? The easy answer is to eat fat to your liking; however, there is an important caveat. If you are looking to lose fat on t Continue reading >>

The Benefits And Drawbacks Of The Keto Diet

The Benefits And Drawbacks Of The Keto Diet

What is the Keto Diet? A keto diet (ketogenic) is a very high-fat diet, moderate to low protein and very low in carbohydrate, which causes a shift in primary metabolic fuel source from carbohydrates to fats. It also alters fat metabolism so the body produces compounds known as ketone bodies in the liver. These compounds include acetone, aceto-acetate & beta-hydroxy-buterate. These ketones can be used as energy in tissue like skeletal muscle and more importantly, brain. If you’re looking for a more flexible approach then start with the macro calculator to begin losing fat. Under normal conditions, the brain exclusively uses glucose for energy, but in a ketogenic state, the brain will shift to using ketones as a fuel source in order to spare blood glucose for essential tasks such as red blood cell metabolism (red blood cells can only use glucose as fuel since they lack mitochondria). Keep in mind that even with zero carbohydrate intake, the liver can produce about 120g of glucose per day in a process called gluconeogenesis (GNG) for essential tasks from substrates like amino acids and other gluconeogenic metabolites. Where did the Keto Diet Start? The keto diet gained most of its attention for its role in the nutritional management of epilepsy and Alzheimers. More recently, science has shown positive clinical outcomes for a number of types of cancers through its ability to minimize tumor growth. In the case of all three of these diseases, ketones are therapeutic through providing an alternative substrate to glucose. Ketogenic diets have also recently moved into the fitness & bodybuilding industry as a dietary method to improve body composition and reduce body fat. Why are Carbohydrates Viewed as the Bad Guys? Carbohydrates are often viewed as bad for body composition du Continue reading >>

Keto Calculator: Calculate Your Macronutrient Goals

Keto Calculator: Calculate Your Macronutrient Goals

Use this Keto calculator to determine your macronutrient levels. This will be your best method for reaching and maintaining nutritional ketosis. I highly suggest using the Keto Gains calculator. Before starting, please make sure that you understand that: Carbs are a limit. Do not eat above your carb allowance daily. This will ensure ketosis. Protein is a goal. Your main priority. Always strive to hit your protein macro goal each day. You can eat more protein if desired. Fat is a lever. Eat as much as you need to feel satisfied and energized. Not a goal. Eat less to lose more. Eat more to gain. If you’ve ever heard somebody tell you to “track your macros,” this is the first step. Please start by entering your information below. Tracking Your Macros It’s important that you track your macros — at least temporarily — until you can get a feel for the amount of food you can eat. My favorite way to do this is with an app on my phone called My Fitness Pal. You can look up millions of different foods, create recipes, scan barcodes and more. I highly encourage you to check it out. Others prefer to use plain old pen and paper, and that’s completely fine. Remember to re-check your macros with the Keto Calculator as you lose weight. This is integral as your dietary needs will change over time. How to Find Body Fat Percentage There are a number different ways that you can calculate or estimate your body fat that include: Skinfold calipers Body measurements DEXA scans Comparison photos Chances are that you’ll likely opt for the last option — comparison photos. This method is fine despite not being as accurate. You can see some comparison photos of men and women below: Continue reading >>

Keto Calculator

Keto Calculator

You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !! The Right Macros I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday. The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. How To Use This Calculator 1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week. Continue reading >>

Personal Keto Macro Calculator

Personal Keto Macro Calculator

If you are trying to lose weight or struggling to maintain your weight, chances are good you have considered a Ketogenic Diet. While we have believed for years that fats are bad and grains are good, some of us are finally starting to face the facts that the government may have led us astray with the famous food pyramid (gasp…can you believe it). Changing the way you eat can be a scary thing, especially when you have feared certain foods (like fat) for so many years. My suggestion is to take baby steps and learn all you can about how the body processes foods. If you’re interested in learning how many macronutrients you need in your diet, I’m going to share a tutorial you can use the keto macro calculator to find your personal ketogenic diet recommendations. You can modify these results based on your weight loss goals, and as you lose weight, you can go back and edit your results to start maintaining and stop losing weight. I like the Keto Calculator found here, so today we are going to learn how to use it. How To Use The Personal Keto Macro Calculator: 1) The first thing you need to do is weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally. You need to know these stats: Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your exact weight before eating and without clothing. Height: Hopefully you know this, but who knows, maybe you’ve grown! Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips. Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle. Thigh: Stand with your feet about 12 in Continue reading >>

Keto Calculator

Keto Calculator

Our Ketogenic Calculator is based on the Ketogenic Ratio Formula (K/AK, Ketogenic/Anti-Ketogenic), which was originally used for epilepsy patients. The formula gives you the potential ketone ratio of any meal, depending on the macronutrients of the meal. To keep yourself in a state of ketosis, you need to have a ketogenic ratio value of more than 1.5. How To Use The Keto Calculator Almost all other keto calculators are nothing more than low carb calculators. They don’t meet the K/AK equation, as these calculators are not designed for the anti- ketogenic nature of proteins. Keto Ratio Description Less than 1.5 – not a healthy balance. The body will not register ketones 1.5 To 1.6 – Mildly ketogenic where ketones will likely be registered 1.6 To 2.0 – A good state of ketosis where most people will register ketones More than 2.0 - Very ketogenic! Almost everyone will see ketones Why Do We Say This is the BEST and Most ACCURATE Calculator? As we mentioned above, other calculators do not take into account the anti-ketosis ratio of protein. They simply list the entire protein amount as being ketosis friendly, which isn’t true. Our calculator will help you set up an appropriate and safe calorie deficit. By setting a safe amount of protein intake, you will keep your lean muscle and lose only unwanted fat. Our calculator determines your macro NEEDS based on your unique specifications, not simply some generic percentages. When you keep carbs low you will lose weight. Eating enough protein will ensure that you lose only fat, while eating plenty of fat prevents you from feeling hungry and keeps you feeling satisfied with your food. Ketogenic/Anti-Ketogenic Nature Of Macronutrients In case you are new to the keto diet plan, some foods are rather ketogenic, others are not. Continue reading >>

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