Are you frustrated with how to calculate your Macronutrients on the Keto Diet?

Learn an easy method to calculate and track your macros (FAT, CARBS, and PROTEIN) while on the Ketogenic Diet.

I know it can be frustrating, but it is not difficult.  This is how I did it, and it did not take me very long to figure it out.  Now go get a pad of paper (remember what those are) and a felt tip pen or pencil and let us do some figuring.  Start with watching this video.  It will give you the understanding of how it is done, and what resources I recommend.

In this video, I explain how to determine how much to eat, how much of Fat, Carbohydrates, and Protein.

The Ketogenic Diet is an organized diet that you eat 20 grams or less of Carbs and you restrict your Protein to 1 gram of protein per Kilogram of body weight or less.  You may have a higher tolerance for carbs and still stay in Ketosis, but I would start with 20 and see how it goes.

Step 1: Calculate your BASAL METABOLIC RATE, BMR

Go to Bodybuilding.com and use their BASAL Metabolic Rate Calculator to help you determine your BMR.  This will give you your baseline. If you eat that many calories or less you will maintain or lose weight. If you consistently consume more than that number of calories, you will gain weight.  The BMR is how much your body burns in calories in a resting or normal state.  Age, weight, and muscle mass goes into this calculation.  It is not perfect, but it is surprisingly accurate.

Step 2:   Adjust for your Exercise Cal and Pick a Daily Target

Next, add up the total number of calories you burn up in your exercise regimen. Take that weekly total and divide it by seven (number of days in the week. )
Add those two number together. As you can see in the video that number for me is 2200 give or take 100 on any given day.  I want to be in a calorie deficit, so I have set my goal as 1800 to 1850 depending on the day and how I feel.

Step 3:  Calculate your Carb Calories and Protein Calories

I then go through this calculation:
Keto people eat 20 grams of carbs per day or less. You may be able to tolerate more than this, but I would start here and start measuring your KETONES. How to Measure Your Ketones.
*20 Grams of Carbs Equal 80 calories.
*Plan one gram of protein for each KG of body weight. If you are sedentary, you may go down to .7 grams. 1 Kilogram = 2.2 lbs. Take your body weight and divide it by 2.2 lb.

Example: When I started Ketogenic Dieting I was 220, divide this by 2.2 and you get 100 grams.  As I am losing weight I keep inching this number down.  This gives you your grams of protein. So I shoot for 95 to 100 grams.  I work out four to five days per week. So I may adjust this number up if I am not recovering or I feel I am getting weaker. As long as I can stay in Keto.

Step 4:  Figure out your Fat Grams

When I subtract out the carbs and protein, the difference is fat calories, convert to grams, and there you have it.
My BMR 1900 calories:
My Average daily calorie burned by exercise: 300
I want to stay in a calorie deficit. So I have chosen 1800 for my goal, give or take 50 calories.
Goal Calories: 1800 calories
Carbs 80 (4 cal per gram X 20 grams)
Protein 400 (4 cal per gram X 97, rounded)
Balance 1320 calories
Fat Grams 1320/9 = 147grams

Step 5:  Plan my Macros by Meal.

What I do now plan my macros for my meals.
I eat only three times per day. I try not to eat any snacks unless I get really hungry, but if you want you can plan snacks in, just divide up your macros.
I eat a fat heavy breakfast. 35 to 40 grams of fat, I also take a powdered green food for breakfast, it has 4 grams of carbs. and also just under 3 grams of protein.
That leaves for lunch and dinner, 50 grams of fat, 45 grams of protein, and 5 to 10 grams of carbs, (usually avocado, spinach or broccoli).

Step 6:  Use an APP to Record My Macros as the Day Progresses.

I record my eating on the “LOSE IT APP”, I know lots of people use the “My Fitness Pal” App, I have had good success with the Lose it, and now all my foods are in there. Be careful with these apps, the food is being entered by us, not an official group. Some of the foods just list the calories and no macronutrients. Some of the foods list macro’s, but they are idiotic. Like 20 grams of fat, and it is only 60 calories. Does not add up. Be careful. I Enter my Days food as I go so I can adjust. I look at my macros before and after all meals to make sure I am staying in Ketosis. As I eat four to six times a week with my customers it is hard to find fat in restaurants.

Step 7:  Monitor Your Ketones Progress

I am monitoring my progress with the Ketonix Breath Analyser and the scale. I weigh myself on Sundays in the morning, with my Tanita weight scale. It does a good job.  People use the urine strips for measuring Ketos, but when I read the “Keto Clarity” book he did not recommend these as you get KETO adapted and don’t register after a few weeks.  Unfortunately, I am not measuring my blood, it is just not something I cant do.

The other app I really like is the KetoCalc.  It will help you calculate the Keto rating of each meal you eat.  Make each meal well Keto’d and you will make good Keto days, good Keto days make good Keto weeks, etc………….

What Gets Measured Gets Done.  WGMGD!

Now execute measure, and adjust.  You have to measure to know what to adjust.  What gets measured gets done.  This is a principle that you cannot change.  Discipline yourself and measure.

Results

In my first six weeks, I am down 15 lbs. I am very excited about Keto and feel great. Except for the astonishment of my family and peers, who can’t believe I would do anything that keeps me away from whiskey or wine, all is well. I love the looks on their faces as I eat the total opposite of all of them and keep losing weight, while they struggle along with their “typical Low Fat” diet to hold down their cholesterol.  They avoid the butter, but eat the roll with dinner, while I eat the butter and avoid the roll!!!  HAHA…

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Steve Crossley, The Second Half Lion
Secondhalflions.com