How To Calculate Carbs Protein And Fat For Keto Diet

How To Configure Myfitnesspal

What is the Ketogenic diet and how to calculate your macros (fats, proteins and carbohydrates)

Signing up for MyFitnessPal is simple. You can use Facebook or your email, and it will ask you for your goals, height, weight, activity level, etc. Feel free to change the units to whatever you prefer to use from here on out.

Keep in mind that you can adjust your calorie goals later if you wish. I find that using the keto calculator provides me with a more accurate estimate of how much I need to eat. After I use the calculator to find my daily needs, I plug it into MyFitnessPal.

What Do You Eat On Keto

This is a major game-changer for anyone who has tried standard diets.

Mainstream diets are generally low-fat or require calorie counting. They are based on calorie deficit strategies that focus more on quantity instead of fat burning adaptation. Fat burning is most effective through ketosis without the risk of compromising and slowing the metabolism.

The major factor that low-fat diets and calorie counting diets never address is the factor of HUNGER and HORMONES.

Fat storage is not a calorie imbalance, but a hormone imbalance.

For weight loss to occur, insulin levels must be lowered because insulin is our fat STORING hormone.

How Do I Eat All Of The Fat That The Keto Calculator Recommends

When you are first starting the keto diet, eating so much fat may seem like a daunting task.

How are you supposed to consume all of that fat and enjoy it at the same time? By knowing what keto-friendly options are available to you.

Here are some high-fat keto foods that you can eat to meet your fat needs:

  • Fatty Fish

For more high fat and/or high protein keto meal and snack ideas, check out our keto recipes.

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How Many Calories A Day To Lose Weight On Keto

This translates to a theoretical weight loss of 1 pound per week . If you ate 1,300 calories on keto and lost 2 pounds in a week, you should be using 1,000 calories from fat stores. This means that 1000 calories of energy consumed per day will be removed from your diet for 7 days.

How much carbs per day

But This Is Important If You Just Want To Lose Fat You Dont Have To Produce Ketones

How To Count Macros In The Keto Diet. OK, so when I was ...

Barbara and I had been on an 8-month quest to lose body fat. Then we stalled. Our low carb diet stopped working. So we decided to lower our carbs down into the range of a keto diet .

However, and this is important, even though we may have been producing ketones because of our low consumption of carbs, it wasnt the ketones that produced the weight loss. The weight loss occurred because of carb restriction.

This means that if youre going keto just to lose weight, you may not be particularly concerned with being in ketosis. If you slip up one day and go over your carb limit, it wont have a damaging effect on your overall goal. It also means that you dont have to be fanatical in checking your ketone levels.

However, if youre going keto to assist with a medical condition, then producing ketones is vitally important.

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Keto For Body Composition

Relying exclusively on the calories in, calories out equation can be problematic because it is not optimized for body composition or metabolism.

For example, eating adequate amounts of protein is necessary to maintain lean body mass. The tool above will calculate your macros using lean mass to guide your protein intake goal.

Keto Meal Plans & Recipes

I have a library of What I Ate Wednesday posts every week, where I share exactly what I ate that day with the total macro counts for the day, as well as the breakdown of the macro counts for each meal. I also have a ton of keto meal plans, guides, and grocery hauls that will come in handy as you begin this journey! These tools are extremely helpful to give you an idea of what to be eating to reach these goals! And also give you tons of meal and snack inspiration!

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First You Need To Follow The Right Macros For Keto

All food includes some mix of macronutrients: carbohydrates, fat, and protein. In a true keto diet about 70 percent of your daily calories will come from fat. Protein makes up another 20 percent and carbs are limited to only 10 percent, says Weinandy. Generally, most experts advise keeping carb intake to roughly 30 grams per day, but this varies by person.

Nutritional needs are individual specific and based on a variety of factors including, height and activity level. Generally speaking, an active 40-year-old needs roughly 2,600 calories to maintain his weight. If our guy cuts a moderate 10 percent of his caloric intake to lose weight, he’ll need about 2,340 calories a day.

This equates to 1,638 calories from fat, 468 calories from protein, and 234 calories from carbs using the suggested ratio. Nutrition labels and food tracking apps report macronutrients in grams, so you’ll need to do a little math.

Every gram of macronutrient contains calories:

  • Fat = nine calories per gram
  • Carbs = four calories per gram.
  • Protein = four calories per gram.

To convert calories to grams, simply divide the total number of calories for each macronutrient by the number of calories in one gram.

1,638 calories from fat/9 =182 grams of fat peer day

468 calories from protein/4 = 117 grams of protein

234 calories from carbs/4 = 58 grams of fat.

Some keto dieters only track carbs, but that’s a big mistake, says Melanie Boehmer, RD and CDN at Lenox Hill Hospital.

How To Track Meals Using Myfitnesspal

Keto Macros – Calculating Macros For A Ketogenic Diet

Tap the + and choose the food button. Select whatever meal you are about to add in.

Now, youll be at a screen where you have many options. You can search for the food by tapping the search bar, you can tap the location logo next to the search bar to find a restaurant that you ate at, or you can click the barcode icon to scan the barcode of the food package. Most of the time, however, you will be using the search option.

For example, lets log the eggs that I had for breakfast. To do this, we must search for the food item .

Look at all the options you get when you search eggs. Which one should you choose?

A useful tip to use when you are overwhelmed by options is to choose the item that matches the description of what you ate and has a green checkmark next to it. According to MyFitnessPal, the green checkmark logo means that the food has complete nutrition information and accurately reflects the nutrition information from the product packaging.

For this reason, I recommend tapping the logo to the right of Search Results to filter out all randomly entered foods, leaving behind the most accurate entries. This will allow you to get the best estimates for your fat, protein, net carb, and fiber intake with each meal.

Anyway, lets get back to tracking breakfast. Lets select the first egg result with the green checkmark next to it.

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Physical Activity On The Keto Diet

Physical activity is important for your health and well being, but it’s best not to think of exercise as a weight loss tool. “Eat less, move more” to lose weight is what many of us have been told our whole lives if we wanted to lose weight. While this might work short term, it’s not usually sustainable. The more you eat, the hungrier you get, making it the harder to cut calories. I’s a vicious cycle that can end up damaging your metabolism.

Many people have found weight loss success without any physical activity on the keto diet. Once cravings are under control and hunger is diminished, controlling the calorie intake is easy. Especially when the foods are fatty, filling and tasty.

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Which Options Should I Select For Low Carb What Options For Keto

The Macro Calculator will automatically pre-fill the recommended values for low carb or keto diets based on your inputs and activity level. If you want to, you can modify them to suit your needs.

For a low carb diet, here are the recommended macro percentages:

  • Fat: 40 to 70%
  • Net carbs: 15 to 30%

For a keto diet, if you are sedentary this is recommended:

  • 25g net carbs typically between 20g and 30g is a good starting point
  • 0.6 protein ratio this will be higher if you are active

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Do I Have To Use The Keto Macro Calculator To Get Results

Simply by eating keto foods and cutting out the carbs, most people will eat fewer calories than usual and start losing weight consistently. However, following the diet in this way can increase your likelihood of hitting a weight loss plateau and not knowing what to do next.

One of the most efficient and effective ways to diet is by using a macronutrient calculator, like the keto calculator, as a guide for how much you should eat. It will provide you with estimates for the fat, protein, carbs, and calories you should consume each day to get the results you want.

To help you stay on track to meeting your macro needs, we recommend using a calorie tracking app like MyFitnessPal or Cronometer. If youd like to learn how to use these apps for the keto diet, read through our carb tracking guide.

  • Significantly increase your chances of getting the results you want
  • Enter and stay in ketosis
  • Stay on track with your keto diet
  • Stop guessing how much you should be eating
  • Enjoy all of the benefits of keto dieting and ketosis

Is There A Meal Plan To Help Me Stick To My Macros

A Ketogenic Diet for Beginners : The Ultimate Guide to a ...

The Wholesome Yum Low Carb & Keto Meal Plan is designed to work with both low carb and keto. It includes a set lunch and dinner, designed to save you time and with few enough net carbs to fit virtually any low carb or keto diet. Then, you can complete the rest of your macros with breakfast and snacks, which the plans give you lots of ideas for.

Want to try them free?

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Can You Eat As Much As You Want On Keto

No, calories in versus calories out is still the overarching factor of weight manipulation when dieting. Even back in 1976, we found that when calories are equated, the Keto diet and a regular diet produce the same weight-loss results. You cant eat as much as you want when you are in ketosis and expect optimal results.The ketogenic diet has many benefits that help users adhere to it better than other diets, however. This has been a huge factor in its rising popularity. The best diet is the one that you can stick to!

How Many Carbs To Eat On The Keto Diet

The keto diet isnt a carb-free but just really low in carbs. Just 5% of your total daily calories should be in the form of carbs. For most people, this is 20-30 grams of carbohydrates per day depending on your stats and exercise adjusted TDEE.

Also, note that is net carbs, so carbs that dont produce energy like certain types of fiber do not count towards your totals.

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The Best Keto Macro Calculator

Here’s 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.


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How Long Does It Take Keto To Work

By work, its assumed that the goal is to enter a state of ketosis. Fasting for 72 hours can induce it, or eating in a ketogenic way can induce it in days or weeks. The individual rate to enter ketosis varies. The fewer carbohydrates and total food you consume, the quicker the transition to ketosis becomes.This isnt a recommendation to fast your way into ketosis or starve yourself with tiny meals, however. Keeping your calorie and macronutrient intake at optimal levels is the best way to stay healthy and reap the benefits of ketosis, even if it takes a bit longer to work.

Above All Trust In Ketosis

Counting macros is a great way to organize and track how youâre following the diet. If you want to get results faster or see exactly how many calories or grams of one macronutrient you need to perform or lose weight, counting macros might be a great tool for you.

If youâre new to keto, check out these testimonials about the keto diet, then hop over to our keto blog for low carb recipes and keto living advice.

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How Can I Quickly Get Back Into Ketosis After Getting Out Of It

It can take anywhere between a day to three days to get back into ketosis after one or more cheat meals. If youre regularly exercising or didnt go over the top with carbs, you may get back into ketosis faster. There is no quick way to ensure you get back into ketosis you just have to continue to follow the keto diet strictly. If you got into ketosis quickly when you first started the diet, you might experience the same thing again. Shifting into ketosis rapidly can be uncomfortable and hard to do. A gradual transition is more ideal and therefore it is recommended to drop your carbs by 25 grams a day until you reach your goal once again.

How We Constructed A Well Formulated Ketogenic Diet


You may have heard the keto diet described as a high healthy fat, moderate protein, low-carb diet. Well, that sounds intriguing, but what exactly does it mean? We now come to the trickiest part of formulating a keto diet: figuring out macronutrient intake. However, once you get the hang of it, it becomes quite easy.

The important thing to remember is that both carbs and protein have targeted amounts.

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Foods To Avoid To Stay Within Your Keto Macros

Heres a high-level view of which foods contain a lot of carbs:

  • Starches such as pasta, rice, potatoes, bread, oats
  • Sugars such as sugar, honey, molasses, high-fructose corn syrup
  • Grains such as quinoa, wheat, amaranth, millet
  • Beans and legumes– such as kidney beans, chickpeas, blackeyed peas
  • Fruits– especially tropical fruits
  • Starchy vegetables– like peas, corn, sweet potatoes, winter squash etc.

Protein On Keto Explained

The human body has to have protein. Proteins are a nutritional building block and play a vital part in the structure and workings of cells and act as enzymes, antibodies, carriers, and hormones. They help make muscles, organs, neurotransmitters, even hair! Life would not be possible without them, so its important you eat enough.

The amount of protein recommended by a keto macro calculator will depend on variables like your weight and activity level. An athlete, exercising regularly and wishing to build muscle mass will need more protein in their diet than someone looking for weight loss and has more sedentary habits. Also, age-related muscle loss can be reduced in an older person by increasing their protein a little.

Some of the best providers of protein are meat, fish, and eggs together with full fat dairy products, seeds and nuts.

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Faqs On Keto Diet And Low Carb Diet Macros

What Are Low Carb Macros?

For our purposes, low carb macros or macronutrients are carbohydrates, protein, and fat . All of your food can be thought of as different combinations of C/P/F.Much of keto is maintaining the desirable balance between these macros, and for the serious stages of Keto, you need to understand this.

How Many Carbs Can You Have On Keto?

On a typical keto diet plan, you want between 20-40 gms of net carbs, you want enough protein to maintain muscle mass, and you want enough fat to provide satiety.

How Many Calories Should I Eat On Keto?

Depending on your current weight, and your end goal, the number of calories you need to eat each day will differ. Utilize a micronutrient calculator to determine the exact amount for your body.

Why Do Low Carb Macros Matter?

Because they serve as a proxy for things that will keep your insulin and your blood sugar in check. Once you pass the beginning stages of Keto, you will need to calculate low carb macros to maintain ketosis.

How Do I Calculate Low Carb Macros for Keto?

The easiest way is to utilize a keto macro calculator. There are so many macro calculators for keto diets out there, it’s hard to know which ones to trust. I use this keto macro calculator with the most success.

What Should My Macros be for low carb?

Fat: 40 to 70%

Net Carbs: 10%

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