Calculating Your Keto Carb Allowance

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. This can be calculated by subtracting the amount of fibre from the total number of carbs; if the food is processed, half of the sugar alcohol content should also be subtracted.

There are several keto macro calculators available online that can help you work out how many carbs, fats and proteins you should be consuming based on your body composition, weight, age, activity level and goals.

How many carbs can you eat and stay in ketosis?

To stay in ketosis, a person needs to consume a maximum of 50 grams of carbohydrates per day. This is because the keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

Carb Targets to Stay in Ketosis

According to a 2018 review of the different types of keto diets, a person should consume up to 50 grams of carbohydrates per day to stay in ketosis. However, this amount may vary slightly between individuals. The standard keto diet recommends that 70% of a person's intake should be fat, 20% protein, and 10% carbs.

How to Calculate Carbs

When following the keto diet, it is important to consider the number of "net carbs" in foods. To calculate net carbs, subtract the amount of fibre from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. These quantities can be found on food labels.

Examples of Low-Carb Foods

Some examples of low-carb foods that can be included in the keto diet are:

• Fresh meat and fish
• Cheese
• Dark green vegetables, such as broccoli
• Low-carb fruits, such as berries

Tips for the Keto Diet

The keto diet can be challenging to maintain due to its restrictive nature. It is important to ease into the diet gradually and consult a doctor before making any significant dietary changes. Regular health monitoring is also recommended to check for any effects on the heart.

Carb Cycling

For more experienced keto dieters, carb cycling can be integrated into the keto diet or other low-carb diets. This involves including some higher-carb days in a week, with net carbs increasing to up to 100 grams during these periods.

Finding Your Keto Carb Limit

To find your personal keto carb limit, it is recommended to test your ketone levels daily. Start with 20 grams of carbs per day and then slowly increase your carb intake by 5 grams, checking your ketone levels each time.

Factors Affecting Your Keto Carb Limit

Your keto carb limit may change over time and can be influenced by factors such as activity level, stress levels, sleep, and how adapted you are to the keto diet. It is a good idea to record your ketone readings to notice any trends or patterns.

What is a calorie deficit?

A calorie deficit is when you burn more calories than you consume. Calories are units of energy, and the number of calories burned daily is called the total daily energy expenditure (TDEE).

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body needs to perform its necessary functions. For example, if you burn 2,000 calories in a day but only consume 1,800, you have a deficit of 200 calories.

When a calorie deficit exists, the body gets its energy from stored fat. As the body burns fat for energy, you lose weight.

To create a calorie deficit, you need to know your daily calorie needs to maintain your weight. This is called your maintenance calories. You can calculate this in several ways, including using a calorie calculator like the Body Weight Planner from the National Institutes of Health (NIH), or consulting a healthcare provider.

It's important to note that not all nutrition experts agree that weight loss is as simple as cutting a certain number of calories per day. Weight loss is not always linear, and there are many factors that affect it, such as gender, exercise habits, and more. Additionally, creating a calorie deficit can be challenging and restrictive, and may lead to side effects such as hunger, fatigue, and low mood.

• Adjust portion sizes and choose nutrient-rich, filling foods.
• Increase physical activity and exercise.
• Limit added and refined sugar.
• Eat plenty of protein.
• Add more fibre to your diet.

What is a lazy keto diet?

The lazy keto diet is a less strict version of the ketogenic (keto) diet. The only rule is to eat no more than 20 grams (g) of carbohydrates per day, or 10% or less of your daily calories. Unlike the original keto diet, you don't have to track your calories or count your fat and protein intake.

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Lazy keto is less restrictive and easier to follow, as you only have to pay attention to your carb intake.

On the lazy keto diet, you can eat:

• Meat and poultry, such as beef, pork, chicken, and turkey
• Fish and shellfish, such as salmon, trout, and shrimp
• Eggs
• Nuts and seeds, such as almonds, cashews, and walnuts
• High-fat dairy products, such as butter, cream, and cheese
• Low-carb vegetables, such as leafy greens, broccoli, tomatoes, and onions
• Healthy oils, such as olive oil and avocado oil
• Some fruits, such as blueberries, raspberries, and strawberries, in small portions

You should limit or avoid:

• Grains, such as bread, pasta, rice, cereal, and oats
• Starchy vegetables, such as potatoes, sweet potatoes, peas, and corn
• Fruits, such as bananas, apples, oranges, and most other fruits
• Legumes, such as beans, lentils, and peas
• Dairy products like milk and yogurt
• Sugary foods and drinks, such as cookies, cakes, soda, and sports drinks

Lazy keto is often used for weight loss, and it may offer benefits such as improved blood sugar control and reduced appetite. However, it may not be safe for everyone, and it's important to consult a healthcare professional before starting any new diet.

How do I figure out my body fat percentage?

To figure out your body fat percentage, you can use a body fat calculator, which is the easiest method as it requires no special tools or lengthy appointments with a specialist. You can also estimate your body fat percentage at home with a few simple measurements.

Using a Body Fat Calculator

There are various formulas to calculate body fat, including the U.S. Navy, Covert Bailey, Jackson-Pollock, Durnin-Womersley methods, and BMI estimate. The BMI method is the least accurate, providing only a rough estimate. Circumference measurements, used in the U.S. Navy and Covert Bailey methods, are considered easy and reliable. Skinfold measurements, used in the Jackson-Pollock and Durnin-Womersley methods, can be done at home with skinfold calipers but require some training and experience for maximal efficacy.

Estimating Body Fat Percentage at Home

• Take measurements first thing in the morning to get the most accurate result. Your weight can fluctuate throughout the day.
• Use a digital scale to weigh yourself.
• Use a soft, flexible (cloth or fiberglass) tape measure to take body measurements. Do not use an elastic tape measure.
• When measuring the circumference of each body part, the tape should feel firm enough against your skin so it stays in place, but it should not be so tight that it causes an indentation.
• The measurements that need to be taken are slightly different for men and women. Men only measure waist circumference, while women also measure the hips, wrist, and forearm.

Calculating Body Fat Percentage

Once you have your measurements, you can calculate your body fat percentage using specific formulas for men and women. For women, the formula begins with:

> (Total bodyweight x 0.732) + 8.987

For men, the formula begins with:

> (Total bodyweight x 1.082) + 94.42

Other Ways to Measure Body Fat Percentage

While using a body fat calculator is the most accessible method, there are other ways to measure body fat that may be more accurate. These include:

• Skinfold calipers: This method pinches a portion of your body to estimate fat levels. It can be more accurate than a calculator, but the accuracy depends on the skill level of the person using the calipers.
• Bioelectrical impedance: Home or gym-quality scales and devices in a healthcare provider's office may use this method to send a harmless electrical signal through your body to measure fat.
• Whole-body scanning: This is becoming the gold standard for measuring body fat percentage, but it is usually performed in a medical setting and may be costly and inaccessible.
• Hydrostatic weighing: This submersion method is recognised as the most accurate measurement of body fat percentage, but it requires a person to be fully immersed in a tank of water while holding their breath, which can be challenging.

When to Measure Body Fat Percentage

If you are trying to lose weight, it is important to remember that fat loss is more important than simple weight loss. You want to maintain muscle mass because it helps your body function more efficiently and can help improve glycemic control. By measuring changes in body fat percentage, you can gauge how well your weight loss program is helping you lose fat while maintaining fat-free mass.

Why is activity level important for macros?

Activity level is an important consideration when determining your macronutrient ratios, especially when following a diet such as keto, which requires careful monitoring of macronutrient intake. Macronutrients, or macros, refer to the three essential building blocks that your body needs in large amounts: carbohydrates, proteins, and fats. Each of these plays a unique and crucial role in your body and provides the energy needed to function.

The keto diet, short for the ketogenic diet, is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with healthy fats, putting the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. To achieve and maintain ketosis, it is recommended to consume less than 30-50 grams of carbohydrates per day, with the exact amount varying from person to person.

Now, here's where activity level comes into play. Your activity level directly impacts your energy expenditure, and thus, your calorie and macronutrient needs. If you are more physically active, you will need to consume more calories to fuel your body and support its increased energy demands. This is where macros come in. As your overall calorie intake increases with higher activity levels, the amount of each macronutrient you consume will also need to be adjusted accordingly.

For example, let's consider protein, which is crucial for muscle repair and preservation. If you are highly active, you will likely need a higher protein intake to support muscle recovery and growth. On the other hand, if you lead a more sedentary lifestyle, your protein requirements will be lower. Similarly, the amount of carbohydrates and fats you consume will also need to be adjusted based on your activity level.

Additionally, activity level can influence the types of macronutrients you choose. For instance, if you are an athlete or highly active individual, you may benefit from incorporating more carbohydrates into your diet, especially around high-intensity workouts, to provide sustained energy for your body.

In conclusion, activity level plays a crucial role in determining your macronutrient ratios. By taking into account your activity level, you can ensure that your body receives the right balance of carbohydrates, proteins, and fats needed to support your energy requirements and overall health. This is especially important when following a restrictive diet like keto, where even small deviations from recommended macronutrient ratios can impact your body's ability to maintain ketosis.

Frequently asked questions