Calculating Your Daily Carb Intake For The Keto Diet

The keto diet is a high-fat, low-carb diet that puts your body into a metabolic state called ketosis. When in ketosis, your body burns fat for energy instead of carbohydrates. To achieve ketosis, it is recommended to consume under 50 grams of carbohydrates per day. The keto calculator helps you find the exact amount of carbs, fat, and protein you need to reach your goal weight. It takes into account your gender, age, height, weight, and activity level to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). The keto calculator is a useful tool for those wanting to try the keto diet and find their optimal macronutrient intake.

Calculating your macros

Step 1: Understand the Basics

Firstly, it's important to know that the keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. The standard macro ratio for keto is 5% or fewer calories from carbohydrates, 70-80% of calories from healthy fats, and 20-30% of calories from protein.

Step 2: Determine Your Calorie Needs

Your calorie needs will depend on your age, gender, height, weight, and activity level. You can use the Mifflin-St. Jeor equation to calculate your Basal Metabolic Rate (BMR), which is the number of calories you burn at rest. Then, consider your activity level to determine your Total Daily Energy Expenditure (TDEE). This will give you the total number of calories you need each day to maintain your weight.

Step 3: Set Your Goals

Are you trying to lose weight, gain weight, or maintain your current weight? If you're looking to lose weight, you'll want to create a calorie deficit, while weight gain requires a calorie surplus. For example, a 10% calorie deficit will help with moderate weight loss, while a 10% surplus will aid in moderate weight gain.

Step 4: Calculate Macronutrient Ratios

Now, you can determine how many calories should come from each macronutrient. For keto, this typically means getting 70-80% of your calories from fat, 20-30% from protein, and keeping carbohydrates below 5%.

Step 5: Convert to Grams

Convert your calorie goals for each macronutrient into grams. Remember, 1 gram of carbohydrates provides 4 calories, 1 gram of protein provides 4 calories, and 1 gram of fat provides 9 calories.

Step 6: Adjust and Track

Remember that your optimal macros may vary based on trial and error. Keto isn't a one-size-fits-all approach, so be prepared to make adjustments as you see how your body responds. You can use keto calculators and tracking apps to help you stay on track and make any necessary tweaks.

Example Calculation:

Let's say you're a 35-year-old female who weighs 150 pounds, is 5'5" tall, and has a moderate activity level. Your calculations might look something like this:

• Basal Metabolic Rate (BMR): Using the Mifflin-St. Jeor equation, your BMR is approximately 1,400 calories.
• Total Daily Energy Expenditure (TDEE): Given your activity level, your TDEE is around 1,800 calories.
• Goal: You want to lose weight, so you decide on a 10% calorie deficit, bringing your daily calorie goal to 1,620 calories.
• Macronutrient Ratios: Following the keto guidelines, you set your ratios to 75% fat, 20% protein, and 5% carbohydrates.
• Grams per Macro:
• Fat: 75% of 1,620 calories = 1,215 calories from fat. 1,215 calories / 9 calories per gram of fat = 135 grams of fat.
• Protein: 20% of 1,620 calories = 324 calories from protein. 324 calories / 4 calories per gram of protein = 81 grams of protein.
• Carbohydrates: 5% of 1,620 calories = 81 calories from carbs. 81 calories / 4 calories per gram of carbs = 20 grams of carbs.

So, for this example, your keto macros would be approximately 135 grams of fat, 81 grams of protein, and 20 grams of carbohydrates.

Remember, this is just an example, and your macros may vary depending on your personal characteristics and goals. It's always best to consult with a healthcare professional or nutritionist before starting any new diet, especially one as specific as keto.

Carbohydrates as a max

Carbohydrates are viewed as a maximum limit, or a "max", in a ketogenic diet. This is because the keto diet is a high-fat, low-carb diet that puts your body into a metabolic state called ketosis. When you're in ketosis, your body turns fat into ketones for energy, instead of turning carbohydrates into glucose.

It is recommended that on a ketogenic diet, you keep your carb intake to 5% or less of total calories. This works out to be an average of 30g net carbs a day. However, this number is not set in stone and can vary depending on your age, activity level, goal, and daily calorie consumption. Your carbohydrate tolerance may also look different from another person's.

To achieve ketosis, most people must eat fewer than 30-50g of carbs daily. However, to maintain ketosis, sticking to 30-50g of carbs per day will prevent an increase in your blood sugar levels, deplete your stored glycogen, and force your body to burn fat to create ketones.

If you opt to count net carbs instead of total carbs, it is recommended to consume 30-50g of net carbs daily. Counting net carbs is an option for those whose bodies can tolerate more carbohydrates without quickly gaining weight.

If you want to maintain your weight, keep your calorie intake at 0%. To lose weight, move the bar to between 0 and -50 (calorie deficit). Stay within 10-20% for moderate weight loss. To gain weight, move the bar between 0 and +50 (calorie surplus). Stay within 10-20% for moderate weight gain.

To calculate net carbs, use the following formula: Total carbs – fibre – certain sugar alcohols = net carbs.

Protein as a goal

Protein is an essential macronutrient with a wide range of functions in the body. It is made up of amino acids, nine of which are essential, meaning our body cannot produce them and we must obtain them from food. Animal proteins are typically considered "complete proteins" as they contain all nine essential amino acids, whereas plant proteins may be lacking in one or more.

The body uses protein for muscle repair and growth, maintaining healthy skin, hair, nails, bones, and internal organs, and creating hormones and enzymes. It is particularly important for people aiming to lose weight, as it slows digestion, keeping you fuller for longer, and burns more calories during the digestion process.

The amount of protein you should consume on a keto diet depends on various factors, including your body weight, activity level, and fitness goals. A common recommendation is to consume 20-30% of your calories from protein. This can be calculated as 1.2-2.0 grams of protein per kilogram of body weight.

For example, a 68-kilogram person may consume between 81 and 162 grams of protein per day. However, this can vary depending on factors such as age, muscle mass, and fitness goals. Older adults, for instance, may require a minimum of 1.2 grams of protein per kilogram of body weight to counteract muscle loss and other age-related changes.

It is also important to spread your protein intake evenly throughout the day, as it can be challenging to meet your protein goal in a single meal. Additionally, combining protein with fat and low-carb vegetables is recommended.

Sources of Protein

When following a keto diet, it is important to choose protein sources that are low in carbohydrates. Animal sources of protein, such as meat, poultry, seafood, eggs, and cheese, are good options.

Plant-based sources of protein include tofu, soy-based products, nuts, and seeds. However, some nuts and seeds may be higher in carbs, so it is important to choose your sources carefully.

Benefits of Adequate Protein Intake

Adequate protein intake offers several benefits, especially for those aiming to lose weight. It can help preserve muscle mass, improve body composition, and provide other health benefits. Research suggests that a higher protein intake can aid in muscle maintenance and weight loss.

Additionally, for those at risk of slow wound healing, such as those recovering from surgery or managing diabetic ulcers, a protein intake of 1-3 grams per kilogram of body weight is recommended.

For older adults, higher protein intakes of more than 20% of calories from protein can help maintain muscle mass and physical function, reducing the risk of falls and fractures.

Concerns About Excess Protein Intake

There is a common concern that consuming too much protein on a keto diet may lead to an increase in blood sugar and insulin levels, potentially kicking you out of ketosis. However, this is unlikely to occur unless you are consuming extremely large amounts of protein.

Additionally, for those with type 1 diabetes, it is important to note that consuming protein along with carbohydrates may increase late post-meal blood sugars. In this case, it is recommended to temporarily decrease protein intake to observe any improvements.

Protein is a crucial component of a keto diet, offering various health benefits and supporting weight loss. By consuming adequate amounts of protein from the right sources and spreading intake throughout the day, you can maximise the benefits of protein while staying within your keto macros.

Fat to satisfy

Fat is an essential part of the keto diet, with fat making up 70-80% of daily calories. It is important to remember that not all fats are created equal, and some sources of fat are better for you than others.

To stay in ketosis, you need to get 55-60% of your daily calories from fat. For someone consuming 2,000 calories per day, this means getting approximately 122-133 grams of fat.

Healthy Fats for Keto

When choosing fats to include in your keto diet, opt for healthy, unsaturated fats such as:

• Avocados and avocado oil
• Nuts (walnuts, almonds, macadamia nuts, Brazil nuts, pistachios, cashews, etc.)
• Nut and seed butters (sunflower butter, almond butter, etc.)
• Seeds (flax seeds, pumpkin seeds, chia seeds, hemp seeds, etc.)
• Oily fish (salmon, tuna, anchovies, sardines)
• Olives and olive oil
• Coconut and coconut oil
• Cacao nibs
• Full-fat Greek yogurt
• Eggs
• Butter
• Cheese

Fats to Limit on Keto

While the keto diet is high in fat, it's important to choose mostly healthy, unsaturated fats. Some fats to limit or avoid include:

• Artificial trans fats found in highly refined oils and processed foods
• Processed meats (deli meat, sausages, salami, hot dogs, bacon, ham, etc.)
• Fried foods
• Red meat
• Butter
• Dairy

Ketosis and weight loss

The keto diet is a popular way to lose weight, and for good reason. By reducing your carbohydrate intake to a maximum of 30-50 grams per day, your body will enter a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. This can lead to weight loss, increased energy, and improved mental clarity.

To get started on the keto diet, it's important to calculate your personal macronutrient ratios, or "macros," which include carbohydrates, proteins, and fats. Several factors influence these ratios, such as age, gender, weight, activity level, body fat percentage, and individual goals. Using a keto calculator can help you determine these ratios and create a personalised keto diet plan.

When following the keto diet, it's recommended to keep your carbohydrate intake to a maximum of 30-50 grams per day. This may include counting total carbs or net carbs (total carbs minus fibre). However, it's important to note that not all carbs are created equal, and some sources, such as non-starchy vegetables, are encouraged on the keto diet due to their nutritional value.

While in ketosis, your body will burn dietary fat before tapping into your body's fat reserves. Therefore, it's important not to consume too much fat, as this may hinder weight loss. On the keto diet, it's recommended to get 70-80% of your calories from healthy fats, such as olive oil, coconut oil, avocados, nuts, fatty fish, eggs, and full-fat dairy.

Protein intake is also important on the keto diet, as it helps maintain and build muscle. However, excessive protein consumption can slow weight loss and spike insulin and glucose levels. It's generally recommended to get 20-30% of your calories from protein, such as chicken, beef, eggs, and seafood.

In addition to calculating your macros, there are a few other things to keep in mind when using the keto diet for weight loss. Firstly, it's important to prioritise whole, unprocessed, nutrient-dense foods, as these will provide the most health benefits. Secondly, staying hydrated, managing stress, and getting enough sleep are crucial for weight loss and overall health. Finally, consider finding an accountability partner or working with a keto coach to help you stay on track and make any necessary adjustments to your diet plan.

Frequently asked questions