Macronutrients on a Ketogenic DietĪny “diet” will be composed of the three macronutrients in one of nearly limitless combinations.ĭietary intake of macros is usually expressed as a percentage, where the macro ratio of fat, protein, and carbohydrates is referenced in terms of the total amount of calories they make up in one’s diet.
While you probably know generally what types of foods provide each macronutrient in high amounts, here are some examples: meat, eggs, and seafood are all high in protein carbohydrates, while found in all foods, are more prevalent in breads, fruits, vegetables, and anything that contains sugar lastly, rich sources of fat include fatty meats, nuts, oils, butter, and cheese. Westerterp2004 In other words, a calorie is not a calorie. The thermic effect of carbohydrate and fat are a bit lower-about 10% - 15% for carbohydrates and 0% - 5% for fat. This means that if you eat 300 calories of pure protein, the net caloric intake would be about 200, give or take a few calories, because your body expended about 100 calories digesting the protein. The thermic effect of protein is about 30% - 35% of total calories consumed. This is known as the thermic effect of food (TEF) and is different for each macronutrient. Our body actually burns calories (produces heat) in the process of digesting the food we eat. The actual net calories we gain from consuming a gram of any macronutrient depends on both the energy it provides AND the energy that is required to digest it. However, it’s a bit more complicated than this. One gram of fat contains nine calories per gram, and one gram of carbohydrate and protein both provide four calories per gram. There are three main macros: protein, carbohydrates, and fat.Įach gram of protein, carbohydrate, and fat provides a certain amount of energy, which are quantified as calories. Macronutrients ExplainedĪll of the food that we consume is composed of macronutrients, or macros for short-they give our body energy in the form of calories. Below, you can find all the information you need in order to calculate and uniquely tailor your keto diet macronutrients. But don’t worry, it’s not rocket science. Sure, it’s low-carb and high-fat, but to ensure that you stay in ketosis and achieve your personal goals, a little bit of planning and tracking might be beneficial. This is one of the most important aspects of keto, since the diet relies on a precise balance of macronutrients in order to be effective.
Free macro calculator for keto how to#
While you may know what keto is, you might not know how to adequately formulate a ketogenic low carb diet. Since you’re here, it’s likely you have, and that you’re at least somewhat interested in learning more about keto-the lifestyle eating plan that is being proven by research to improve health, regulate appetite, and change lives. 20g or less is fine too.With all of the talk about ketogenic diets, it would be surprising if you haven’t at least heard of the popular low-carb, high-fat eating regimen. NOTE: The 10g carbs for fast fat loss is a stretch goal. If your protein goal isn't in this ballpark, adjust body fat percentage until it is. Men 5 foot tall start at 100g protein and add 5g per inch of height. Women 5 foot tall start around 80-90g protein then add 5g protein per inch of height. To check if you are in the right range for your protein goal, use this rule of thumb. If you don't, select "NO" and enter all the measurements. (under 10 years old only the protein target is given for reference)īody Fat Percentage: It is important to get body fat percentage as accurate as possible. If you know it accurately you can enter it.
Protein is a goal, fat and carbs are a limit to stay under and Carbs are total carbs, not net carbs. The minimum fat you need is 30-40 grams a day to ensure vitamin absorption and hormone production. NOTE: Set to sedentary for fastest fat loss and set to Fast Weight Loss with PSMF for best fat loss results. This calculator incorporates all the knowledge and experience from 20 years of using keto to help clients.
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