How Much Fat And Protein On Keto

How Do I Use Your Calculator To Get My Macros

Fat-to-Protein Ratio on Keto: Healthy vs. Gut Issues

While inputting your information, you may find that some of the sections and terms are confusing. If this is the case for you, simply click the lower case i logo located near the title of each section of our keto calculator. After you click the lower case i logo, you will be directed to a brief explanation that should answer your questions.

If you are still unsure of how to use the keto calculator or if you think you arent getting the right keto macro numbers, read through the other Q& As and comments below, you will probably find the answer there.

If you still dont find the answer, please submit a comment with the question and we will address it as soon as possible.

How Much Fat To Eat On Keto

The rest of your remaining calories should come from fat.

  • Protein: 126 grams
  • Leafy greens and other low-carb veggies like cucumber, celery, broccoli, cauliflower, sprouts, etc.

Looking for keto food ideas?

  • See the extensive cookbook downloads at TryLowCarb.

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Get The Rest Of Your Calories From Fat

Once you calculate your protein and carbohydrate intake, subtract that amount from your total daily calories.

Those remaining calories should come from healthy fats.

To find the number of calories per macronutrient:

  • Protein = 4 calories per gram
  • Carbohydrates = 4 calories per gram
  • Fats = 9 calories per gram

Heres an example:

Assume your goal is to eat 150 grams of protein per day and 30 grams of carbohydrates with a 2,100 daily calorie allowance.

  • 150g protein x 4 = 600 calories
  • 30g carbs x 4 = 120 calories
  • 2,100 = 1,280 calories
  • To find your fat intake = 1,280 / 9 = 142g of fat

The macronutrient breakdown for this example comes out to:

  • 150 grams of protein
  • 142 grams of fat
  • 30 grams carbohydrates

If you dont see the results you want with the keto diet, using this approach may help you overcome any obstacles youre experiencing.

Heres an example:

Lets assume your goal is to eat 150 grams of protein per day and 30 grams of carbohydrates with a 2,100 daily calorie allowance.

  • 150g protein x 4 = 600 calories
  • 30g carbohydrates x 4 = 120 calories
  • 2,100 = 1,280 calories
  • To find your fat intake = 1,280 / 9 = 142g of fat

The macronutrient breakdown for this example comes out to:

  • 150 grams protein
  • 30 grams carbohydrates

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Lifestyle Factor And Goals

But the keto calculator takes it even a step further, by also accounting for your daily activity level as well as your primary goal.

Obviously, if youre a highly active individual, like a construction worker, youre going to burn more calories every day than someone who works at a desk most of the day and doesnt exercise much.

As such, its imperative to be realistic about your daily activity level if you want to accurately predict your true calorie expenditure. If anything, we recommend erring on the side of caution and entering a lifestyle factor that is one step below what you optimistically feel your actual daily activity is like.

Lastly, by taking your primary goal into consideration, the keto calculator will let you know exactly how much to eat whether you want to lose weight , maintain weight, or gain weight .

You can also select the how much you want to change your weight by weekly it stops at the two-pound mark as we dont recommend going beyond this for health purposes .

The Argument That We Excrete Excess Nutrients

Pin on Keto

Some people are saying that we will excrete excess nutrients if we dont use them in terms of protein and fats. This study shows that we will only excrete about 3 grams of fat when we eat 2800 calories a day .

Another study shows that over a 14 day window and multiple diets the amount of nutrients lost from excretion is only about 4% of the diet.

We dont just excrete the nutrients we eat the energy we eat gets absorbed and used or stored in the body.

Gary Taubes on Calories

Lets take a look at what Gary Taubes has said, as I know people will be thinking of him as they read this article.

The fatal flaw in this reasoning is that we dont have the same energy expenditure as our fat mass increases. I just want to point out that the calories in/calories out system dont claim to predict exact energy expenditure, weight gain, or weight loss. Its just a system that shows how energy intake and expenditure are linked with energy storage and energy loss for the average person.

Whether the system is exactly accurate down to 20 calories or not doesnt really matter, as thats not the intended purpose. What it does is give a reference point for people to individualize their intended weight loss.

Let me dispute what Gary Taubes said with Gary Taubes, in a 2010 interview with Andreas Eenfeldt, Gary Taubes about why we get fat.

In his book Why We Get Fat, chapter six: Thermodynamics for Dummies, Part 1.

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How Much Protein Should I Eat On Keto Heres What The Keto Experts Said:

Because theres a lot of varying views on protein intake on Keto diets, weve included some quotes from Keto experts below.

In general, the consensus seems to be that we need protein, but the exact amount we need really depends

Ever heard of a protein sparing modified fast? Listen to our podcast here for yet another aspect of this whole protein on keto thing.

What If You Eat Too Much Protein On Keto

The common fear on Keto is that if you eat too much protein, then you wont lose weight.

But is this true??

The idea is that the excess protein gets turned into glucose which spikes your insulin, lowers your ketone levels, and kicks you out of ketosis.

But as youll discover below, this idea is highly debated.

So, just because you hear some people talk about how too much protein kicks you out of ketosis, doesnt mean its true.

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The Best Keto Macro Calculator

Heres a handy-dandy app for you to use! This FreeKeto Macro Calculator will help you figure out how much of each macronutrient to eat to reach your goals.


Start with this keto macro calculator. I will tell you though, that for many of us who have been overweight for a long time we are not able to eat all the calories these types of calculators tell us we can. Adjust downward if needed.


Ease Into Fat Adaption

How Much Protein On Keto??? We Tested It!

When you begin your low-carb journey, you may find some high-fat foods taste too rich. Be patient. As you transition to your new way of eating, both your body and your taste buds will adjust.5 Work up to eating enough fat to avoid hunger and allow your body time to settle into its new pattern of burning fat instead of carbohydrates.

When you find that balance, hunger will likely diminish as your body enjoys easy access to the bodys fat stores that were locked away by a high-carb diet. This is when you may want to back off on the amount of fat you eat so you can prioritize burning your body fat stores instead.

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Youre Not Eating Enough Fat

The intention of the keto diet is to force the body to run on fat, as opposed to glycogen . When the body reaches this stage, its called ketosis. As a result, you need to be eating a significant amount of fat.

If youre not used to eating a lot of fat, you may find it difficult to hit your required amount. The first 30 days are critical and this step-by-step 28-day keto plan was designed for you to lose weight.

Chances are, you could actually be underestimating how much fat youre consuming as well. The exact macronutrient ratio will differ from person to person.

However, general guidelines stipulate 6075 percent of your food should be from fat, 1530 percent from protein, and five to ten percent from carbohydrates. To work out your personalized split, try using an online calculator.

Its a good idea to plan your meals and moderate your fat intake until you can estimate the number of fats in your meals by eyeballing portions.

As you adjust your diet, its a good idea to measure your ketones to ensure youre entering ketosis. Ketosis is a delicate balance, and you can throw yourself out of it unknowingly. If you fall out of ketosis, you could sabotage your entire diet without even knowing it.

Dr. Nick Sudano says that people come to his office daily complaining that keto doesnt work for them. The first question he asks them is whether they measure their ketones, and the answer is almost always no.

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Unsweetened Coffee And Tea

Coffee and tea are healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood .

Whats more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee intake have the lowest risk for developing diabetes .

Adding heavy cream to coffee or tea is fine but stay away from light coffee and tea lattes. These are typically made with nonfat milk and contain high carb flavorings.


Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk for diabetes.

Making Meal Tracking Easier With Cronometer

Keto diet ideal fat to protein ratio  Health News

Similar to MyFitnessPal, Cronometer has a multi-add option that can cut down the time it takes to enter your meals.

To access this feature, you will need to go to the food search screen and tap the orange icon to the right of the search bar.

Here you can enable the multi-add slider and change how your results are filtered.

With the multi-add enabled, you can now select multiple entries as once, review the servings, and edit each one before adding it to your food diary.

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So What Do Macros On The Keto Diet Look Like

Real talk: Hard numbers or percentages on the keto diet are tricky because there are so many differing opinions about the right way to do keto, and little research to back up the varying methods, says J. Wesley McWhorter, a registered dietitian at UTHealth School of Public Health in Houston. Keto diets have morphed into a variety of macro levels with ranges of up to 20 percent carbohydrates, 10 to 30 percent protein, and 50 to 90 percent fat.

Thoughts On Keto Diet Menu: How Much Fat Should You Eat On Keto

  • Timsays:

    Hi,I was surprised that you didnt include cheeses, full-fat yogurts and all other kinds of dairy products or even fatty meats eg pate, sausages, pork crackling etc in your list.

    Or am I missing something?

  • Prayers I have not have a gallbladder or a spleen and I am trying to be on keto what could I possibly be looking at? Thank you in advance

  • Jemsays:

    Hi Lynn, doing a keto diet without a gallbladder is possible. You may just have to make a few adjustments. This article might help:

  • Alisha Lindseysays:
  • Is it true you can eat as much fat as you want? I have a friend on the Keto Diet, she cooks & bakes a lot with cream cheese and other high fats. She told me you can eat as much fat as you like. Is that true?

  • Hey Patricia, you definitely want to fill up on fat and make that the majority of your calories. Fat is very satiating so you will probably get fuller, faster compared to when you would eat carbs. However, if you are eating an excessive amount of fat than it has to go somewhere and anything in extreme excess will be most likely be stored in your body as body fat. I recommend eating to satiety and if you are not seeing results, you may have to track your consumption for a few weeks so you have a better idea of how much youre consuming and what works best for your goals. Our macro calculator can help get you started with that if youd like:

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    Fat Macros: Can I Go Over Them

    Fat is the most ketogenic macro. Eating more of it will not interfere with ketone production.

    But overeating fat will cause weight gain or difficulty with weight loss. Thats what overeating does, regardless of the macro.

    Nuts are the worst offenders here. Start munching these Keto-friendly calorie bombs and before you know it, youre holding an empty bag. Not ideal for shedding pounds.

    The other problem with overdoing fat is that it cannibalizes your protein intake. A leafy salad drenched in olive oil may keep you in ketosis, but it wont provide the building blocks to keep your body strong.

    Pros And Cons Of Myfitnesspal

    How Much Protein On Keto & Intermittent Fasting Plan Is Good? â Dr.Berg

    MyFitnessPal is one of the most popular calorie tracking apps, and its free . The app prioritizes social networking and progress sharing with friends, which sets it apart from other apps.

    With a massive food database, you can find almost any food you desire on MyFitnessPal. However, the main reason for their massive database is that anyone who uses the app can submit anything they want. This makes it difficult to know which food item in the database you should choose.

    The free MyFitnessPal app also doesnt track net carbs, only total carbohydrates and fiber. This makes it a bit more tedious for keto dieters to use because they have to make their own net carb calculations.

    Heres a quick list of the pros and cons of MyFitnessPal:


    • Great for tracking packaged foods with barcodes
    • Option to import recipes directly from your favorite keto recipe websites


    • Some foods and recipes will not be accurate
    • Cant track net carbs on the free app
    • Can only use macronutrient percentages

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    Older Adults Looking To Remain Active And Healthy

    As we enter our golden years, maintaining muscle mass becomes increasingly important. After all, we know that sarcopenia is associated with a significantly higher risk of falls and fractures .

    The good news? Research suggests that higher protein intakes for the elderly can help maintain muscle mass and physical function .

    How To Make Meal Tracking Easier With Myfitnesspal

    After a couple of days using MyFitnessPal, youll notice that it is a pretty tedious task to plug in every single ingredient that you eat. If you are like me and have a couple of staple keto recipes that you always go back to, then you can make the macro tracking process easier by using previously entered recipes or importing your favorites.

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    How Our Keto Calculator Works

    The Team Keto Macro Calculator uses one of the most reliable and empirically backed formulas for determining your basal metabolic rate . This formula is known as the Mifflin-St. Jeor equation, which research has shown can accurately predict BMR within 10% of someones measured BMR.

    The equation itself is:

    • For Men: 10 x weight + 6.25 x height 5 x Age + 5
    • For Women: 10 x weight + 6.25 x height 5 x Age 161

    As you can see, it takes into account your body weight, height, age, and gender. Since we have readers from all over the world, you can choose to enter your measurements in imperial units or metric units the keto calculator will make all the necessary adjustments for you.

    Low Carb Moderate Fat

    Top 6 Keto Diet Foods Topics Peoples are Searching for Weight Loss
    • Macros: 20% carbs, 40% protein, 40% fat.
    • Who is the Low Carb Moderate Fat diet for? This diet is generally for people who need a slower transition to Keto, are sensitive to a high fat diet, or have a medical reason to not enter ketosis. This diet offers some of the overall health benefits of low carb. The diet balances blood sugar and insulin levels, which may be beneficial for people with type 2 diabetes.

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