Macros and The Keto Calculator

Macros and The Keto Calculator

when you’re first getting acquainted
with a ketogenic diet there’s a lot to learn one of the first things to wrap
your head around is the concept of macros and using the keto calculator
while these might sound like foreign terms don’t worry we’re going to help
break them down for you so you can prepare for your new diet with
confidence so what is a macro the the word is a shortened version of the word
macronutrients which are the various types of nutrients we need to stay alive
for humans carbohydrates fats and proteins are the macronutrients that
give us energy and sustenance through calories but all macros aren’t created
equal carbs and protein supply four calories of energy per gram and fat
consists of nine calories per gram each macro carbs protein and fat can be
converted into energy and the body uses each one in different ways for our
purposes let’s look at how each macro has a specific impact on the body’s
ability to produce ketones fats have a very small amount of glucose
and are 90% ketogenic and 10% anti ketogenic because insulin levels rise
after eating specific amino acids proteins are generally around 46%
ketogenic and 54% anti ketogenic carbohydrates which raise both blood
glucose and insulin are 100% anti ketogenic and shut down ketone
production proteins and fats are crucial for the body to function for instance
proteins are essential for maintaining and building muscle mass dietary fats
help cell production and the absorption of nutrients from other foods but
although the modern mainstream diet is full of carbs there the one thing you
really don’t need in your diet yes sugars are important for energy but
thanks to a metabolic process in the live
called gluconeogenesis glucose can be made from glycerol which is found in fat
and gluconeogenesis it’s from protein this is why people on the keto diet can
consume so few carbs and still feel fantastic now that we have a basic
understanding of what macros are the next step is to figure out how many of
each type you should be eating each day we can easily do this with the help of
the keto calculator a simple to use tool you can find right here on the
keto calculator is basically like a survey you put in your age gender weight
height body fat percentage and level of daily activity and it will crunch the
numbers to figure out your macros for you for instance a moderately active 45
year-old female with a height of 5 foot 4 inches weighing 170 pounds with 30
percent body fat this advice to eat 1530 calories each day those calories are
broken down into the following macros 106 grams of fat 20 grams of net carbs
and 119 grams of protein as you lose weight at about every 10 to 15 pounds
it’s important to revisit the keto calculator to make sure your macros are
up-to-date tracking your macros is one of the fundamental keys to success in a
keto diet with such a big shift in the types of foods that you’re eating trying
to keep all the numbers straight each day can be tricky without the help of
a tracking tool we like calorie tracking smartphone apps like My Fitness Pal or
chronometer these apps help you keep an eye on portion size find carbs hidden in
foods you wouldn’t expect and keep you honest when it comes to those extra
bytes and snacks that can really add up and prevent success these apps will need
to be configured to suit the parameters of a keto diet but don’t sweat it
there’s an article on ruled me titled the easiest way to track carbs on a keto
diet that will show you exactly how to do this each person’s individual goals
are different so meal sizes and macros are not
the same for everyone on a keto diet that’s why we do strongly suggest using
a calorie tracking app and ruled meas carb tracking guide to help you figure
out the macro nutrient content of your meals remember it’s a process by
tracking your macros you’ll be able to make the adjustments you need and
fine-tune your diet to achieve your goals there’s one other really important
thing to know about macros messing up or making a mistake isn’t the end of the
world if you forget to track your macros eat too many carbs or just have a bad
day don’t be too hard on yourself or give up dieting is a long-term lifestyle
change and mistakes are opportunities for us to learn by choosing to embark on
the journey of a ketogenic diet you’ve already taken a huge step towards a
healthier and more energized you thanks so much for watching
keep checking for everything you want to know about following a keto
diet we’ve got more great videos meal plans
and recipes blog posts testimonials and so much more to help you get started and
stay on track

98 thoughts on “Macros and The Keto Calculator

  1. I didn't track any thing just did healthy keto lost 75 lb and went from a 22 to a 8 in 19 months . Did do adjusting as i lost. 3 meals to 2 meals and then 1 meal a day. Love keto and fasting.


  3. With real food, like a mediterrean diet, nobody needs a calculator. The fact that keto eaters need a lot of supplements disqualifies it.

  4. You got the macros wrong. It should be 117g fat, 95g protein, and 20g carbs. Fats should always be higher that your protein intake.

  5. I’m 6.2 / 260 lbs oil field truck driver medium hard work and exercise at gym 3 time a week how many calories should I eat a day thanks Alex

  6. I have inputed my information for the calculator and it continues to send me back to the top of the page, Very annoying,

  7. FINALLY, a simple answer:
    Carbs & Proteins = 4 Calories per gram.
    Fats = 9 Calories per gram

    THANK YOU!!!!!!!!!!!!!!!!!

  8. IF anyone out there wants to say the Keto lifestyle is not good for you after watching this video…. well you must be an idiot

  9. Ok so got bit of an education from this vid. I went and used your calculator and it seemed like way to much calories, fat protein. But I used your info on calories to see what I have shooting for on an everyday feed and I am severely under eating not even close to your recommendations. Not even getting a thousand calories day. Thank you for opening my eyes on this. #morefoodforme!

  10. OK I'm starting day one tomorrow…done all my please someone tell me how much fat a day I need I'm 302lbs 5'5 an right now very little should I be taken collagen

  11. When it says eg. '120g protein'. Does it mean 120g of chicken breast or 120g of pure protein within that chicken meat? 

    So there is 27g of protein in 100g of chicken. So you can eat 400g of chicken per day?

  12. This was super helpful but the over-editing is really distracting, you don't need to change the frame every 2 sentences.

  13. I've been tracking my macros for a while now and one thing I've noticed is that I'm on a cut so I have my calories set at 1,500 calories. I shoot for my protein goal everyday but at the end of the day I'm still under my carbs and fats while still being under my 1,500 calories (but not by much). So my question is, do I need to hit EVERY single macro or could I be fine with just meeting my protein goal while staying under my carbs and fats for the day as long as I don't go over my 1,500 calories?

    Note: Even though I'm low on carbs and fats throughout the day I don't feel any hungry.

  14. I’m still having 😔 the portion sizes is what’s confusing. If fats are 9% do I only eat fatty foods that’s nice and higher?

  15. Keto will make you loose weight if you're moderately active, usually this method is for older folks who aren't working out /hard/ without carbohydrates you will loose explosive power. You sacrifice muscle mass as well, so if you're here for loosing fat while body building and can't loose fat eat your motherfuckin carbs. Your stomach fat burns last, you'll loose fat in other areas working out before you loose stomach fat. You need those complex carbs for intensity. That's why you're feeling dead in your workouts and not hittin it as hard

  16. A little confused because using the referenced keto calculator has me eating 167 grams of protein and only 116 grams of fat…wouldn't that still cause an insulin spike? Those macros sound much more like the Atkins diet, no?

  17. Everything I read on Keto involves fasting. I have tried fasting and I just can’t do it. So will I not lose weight if I don’t fast? Please if there’s anyone out there that does not fast, please please let me know if you’ve lost weight.

  18. wait I dont understand if you're supposed to eat a certain amount of calories everyday but want to lose weight how do you do that when u can only eat a certain amount of calories without eating less or changing the percentages of macros

  19. Awesome video! Very informative and to the point. I thoroughly enjoyed the way she explained everything! 👍🏼

  20. girl i just went through 6 weeks of 4-5 miles cardio a day plus intense calorie restriction and my bitch ass only lost 4 pounds what the fuck. ima try dis

  21. Hey so your calculator has me at 2400 cals 120 Grams of protein. Is the calories accurate I’m trying to lose weight. I’ve been on keto for several months now. Burn down a lot of fat and put on hella muscle

  22. Why someone should eat more protein than fat on keto ? + I know that the proteins must be 0.8 grams for lean body mass . I really don't get the fact of eating more protein than fat

  23. She didn’t answer the one question I came to learn… do you know what percentage of your body is fat.

  24. Im losin to much weight..people ar tellin me i look ill now…what foods can i eat lots of to put weight on???

  25. This was the only thing that gave me straight answers on wtf everything is. I’ve been going through videos and websites and they would just say something else that I would have to look up and idk it was a whole process so thank you.

  26. Wow. This is hands dont the best video on how to count macros! Thank you so much for breaking it down and making it easy to understand!

  27. Great info, but that background music is SO DISTRACTING to me. I can’t concentrate on what you are saying. It would be better for me if you turned it down or off. But I gave you a thumbs up because of the info and effort. 😊

  28. I can’t find this answer anywhere on YouTube or google! I just started keto and I just want to know do you have to eat high fat?? For example I ate what I was suppose to today with using the carb master app. But it says I can still have 40 more grams of fat !

  29. Can you guys learn to just speak English glue clothes and what is all this stuff yours are saying explained what it means some of us don't know not everybody

  30. Like he toned what does that like some of us don't know what that is like explain what you're talkin about what does it mean hello

  31. Extremely useful and interesting although the ridiculous repetitive music behind is absolutely maddening. What is it there for really? It only distracts us from listening to you and that's a pity because you're great!

  32. this seemed to be a good video but, I never finished watching it because of the irritating unnecessary background music, when the important thing should be to be able to listen to the video without any distractions. What value dd the music add?

  33. Thank you! I'm too dumb to understand how to calculate it completely by myself. Your calculator was the best one I found
    I'm a beginner and you're being a great help for me
    Thank you so much! You do a great work 🖤

  34. well thank you very much for the information also a bigups for the website it's actually very helpful and informative great efforts there tho!

  35. Im in day 4 of Keto and I've been following a special diet program that i've paid for. When looking at the carbs ratio it sits at 10% or maybe a few tenths of a percent higher even though everyone says you should be getting 5%. I have not yet hit the Keto flu which many say comes only after one or two days which concerns me. Am I doing something wrong? I've been following the diet to almost 100%. Is this something to be concerned about or should i be happy that i've not reached the keto flu yet or maybe never will? Or could it have to do with weight and height?

  36. If proteins are 46% ketogenic and fat is zero percent why do you recommend more protein than fat? Atkins was a high protein diet, keto is low carb, high fat, modest protein (<20% calories from proteins)

  37. have a Carb Coma after doing keto and youll realize why keto is better, carbs are good for the moment cause your brain just wants to store fat for winter, but too many carbs in todays society keep you tired sluggish and its a endless cycle with carbs, the feeling alone is better the bloat is gone when your low carb

  38. I can't get your keto calculator to work. I even refreshed the page. I enter in all the information and after I click calculate it just goes back up to the middle of the page as if I didn't enter in some information. This is VERY frustrating. Luckily I found another keto calculator online. It worked just fine. I wish I knew how to covert those percentages to GRAMS though of food. And I need to find the best foods to get me to 69% fat, 26% protein and 4% carbs. I find that pecans, just 1/4 are four carbs. Even my flavored bottles of water are six carbs each. I worked hard in the yard today for several hours without eating. I ate a good meal last night, 4 pieces of bacon, one small pork chop, one small 100 calorie piece of salmon, butter, mayo for the condiment for the pork. Then later I found a five ounce bag of pork rinds I had forgotten I had. I ate maybe half the bag. Pork rinds seem to be a great way to get fat. I don't really care for them and I'd eagerly eat corn chips, pretzels or any other snack chip, but well they are crunchy. I drank like 46 ounces of lemonade. I need some stevia too.

  39. I agree except I feel it's better to say "keto lifestyle" Instead of "keto diet". Most people look at diets as temporary.
    You have to be able to make the change and stick with it (or gain it all back + more).

  40. Hi there, I’ve just watched the video. I would be interested in investing the £2.99 for the macro tracking download app thingy. However, when I was reading some of the information describing what I needed to enter into it I was lost. For example, I don’t have a clue what my BMI, BMR, macronutrient targets, etc etc are nor do I know how I would find out! This is all double dutch to me. Plus, I go into a sleepy daze when adding and subtracting is mentioned. I seem to go into mental block with numbers – my brain hurts! 😥. I don’t fancy taking night classes in Arithmetic either just so that I can go on a diet!

    I cant believe I am so negative just now! I thought this diet was simple: stop eating carbs, sugar and crap and the weight would fall off! Sadly, for me, far from it. I’m even drinking ACV twice a day !!! 😖😖😖.

  41. If a person limits their calories to 1,000 per day then why would you need a keto diet? A person can lose weight on a regular diet at 1,600 calories a day, a 1,000 calories is not much food and it seems people would break they'er diets a lot faster. Just curious because i have started the keto and have had no results at 15 carbs a day.

  42. The Keto Calculator has never worked for me, it is FRUSTRATING. Each time, I enter info, hit 'Calculate' it takes me back to 'how active are you on daily basis'. No matter what I enter, each time hitting calculate returns me to it???

  43. This is making my head spin:(

    I just did went to the site and did my macros… but this is too scientific for me… i love this diet but the talk of counting and tracking is making me not wanna do it because i feel I’ll fail. Gonna keep researching a bit.

  44. Trying to work out the macros but it keeps giving me an error. I'll check it again later, might just be a temporary fault. Thanks for sharing great video!

  45. Just checked my numbers on the Rule me calculator. It says my fats should be 128 grams and protein 82 grams. Does that mean that in planning my menu's, the fats and proteins need to be that high or can they be slightly lower?

  46. why the fats are only 62%(954 calories) out of 1530 calories when the standard keto ratio is 75%-fats, 20%-protein, 5%-carbs?

  47. My only concern is that im eating to much protein. When i watch other people's videos they are saying i need higher ratios of fat then the calculator is giving me.

  48. Hi,I am doing it wrong, no sugar ,no carbs,only veggies and meat/fat and only twice reached keto in my urine the rest is negative,I started in mid December lost about 12 pounds ,I have cravings,it’s hard to get into ketosis? Any suggestion?
    Never drink sodas ,no coffee, only herbal tea,and roasted chicory root coffee,I can not eat fish I am allergic to it

  49. The music is too loud. I am sensitive to that. I cannot concentrate on what you are saying.
    And thank you anyway for the effort

  50. You guys gunna say anything on the side affects of a keto diet in this or just keep smiling saying it’s a healthier option?

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