Chronometer Keto: Tracking Your Ketogenic Diet

The Cronometer app is a useful tool for tracking your food, exercise and health metrics. It has several features that can help users following a ketogenic diet, including the ability to set your macros with the keto calculator, which allows you to set how stringently you want to adhere to a keto programme. You can also sync a breath or blood ketone monitor device to the app to assess your progress. Cronometer also has a vast database of nutritional information, including vitamins and minerals, which is crucial for accurate tracking. The app is free, with a premium version available for $5.99 per month.

Set your macros with the keto calculator

To set your macros with the keto calculator on Chronometer, you can follow these steps:

• Go to the "More" tab and then select "Profile + Targets".
• Scroll down to "Macro Targets" and select "Keto Calculator".
• Choose the Keto Program that suits your needs and goals. There are four programs to choose from: Rigorous, Moderate, Relaxed, and Custom. These programs will determine your targets for protein, carbohydrates, and fat intake.
• Input your weight and body fat percentage to ensure accurate targets.
• If you are pregnant or breastfeeding, consult a medical professional before starting a ketogenic diet. The keto calculator will add an additional 25 grams of protein for these cases.
• To get the best estimates, periodically record your body fat percentage in your diary or profile.
• Your maximum protein target is based on your lean body mass. For strict ketogenic diets, aim for 1.0 gram of protein per kilogram of lean body mass, while the Moderate setting is 1.5 grams per kilogram.
• Your carbohydrate target is based on the chosen Keto Program. If you are highly athletic, you may be able to handle more carbohydrates without affecting ketosis.
• The rest of your daily energy allowance will come from fats. If you set a weight loss goal, the fat target will be reduced to create an energy deficit.
• You can further customize your settings to meet your specific needs and goals.

The keto calculator on Chronometer is a great tool to help you set your macros and ensure you are getting the right balance of protein, carbohydrates, and fats to achieve your desired results on a ketogenic diet.

Sync a breath or blood ketone monitor device

To sync a breath or blood ketone monitor device, you will need to follow the instructions that came with your specific device. However, here are some general steps and tips to help you get started:

• Make sure you have all the components that came with your device, such as the meter, lancet pen or device, test strips, a carrying case, and any necessary batteries or charging cables.
• If your device requires charging, allow it to charge fully before use. Some devices, like the Ketonix, require a lengthy initial charge of about 12 hours.
• If your device has a screen, turn it on and follow any on-screen setup instructions. You may need to set the time and date, or confirm a code on the test strip vial.
• If your device requires an app, download the appropriate app to your smartphone and follow the pairing instructions. Some devices, like the Ketonix, LEVL, and Biosense, require you to pair them with a smartphone app before taking measurements.
• If your device uses mouthpieces, insert a new mouthpiece into the device following the instructions provided.
• Depending on your device, you may need to create an account or log in to access certain features or track your measurements.
• For blood ketone monitors, you will need to prick your finger and apply a drop of blood to the test strip. For breath ketone monitors, you will need to exhale into the device following the specific breathing instructions provided.
• Your device should then display your measurement, and if synced with an app, it should also appear there.
• Repeat the process as needed, following any cleaning or maintenance instructions provided by the manufacturer.

It is important to note that not all devices will sync with an app, and some may only display results on the device screen or require manual recording of measurements. Additionally, different devices will have varying warm-up times and specific breathing instructions, so be sure to follow the directions provided by the manufacturer for your particular device.

Upgrade to Gold for the Nutrition Scores feature

Upgrading to Gold on Cronometer gives you access to the Nutrition Scores feature, which is a great tool for those on a keto diet. This feature provides a comprehensive overview of how your diet aligns with your nutrition goals.

Nutrition Scores are calculated based on the nutrient targets and ratios achieved by the foods logged in your diary. Each score is made up of a group of nutrients that work together to contribute to your overall health. This approach is more effective than focusing on single nutrients, which has been shown to yield mixed results.

The Ketogenic Nutrition Score, in particular, gives you an overall percentage for how well you are:

• Hitting your targets for total fat
• Staying under your limit for net carbs
• Achieving your protein target without exceeding your maximum threshold
• Eating at least 4000 mg of sodium
• Meeting your targets for potassium, magnesium, water, and fiber

Upgrading to Gold ensures you have access to the most accurate data and comprehensive nutrient profiles, helping you stay on track and make informed decisions about your keto diet.

Dial in with accurate entries

Dialing in with accurate entries is a crucial step when using Chronometer for keto tracking. This ensures that your data provides an accurate reflection of your keto journey and enables you to make informed decisions. Here's a step-by-step guide to help you dial in:

Step 1: Understand the Basics

Before entering your food intake, familiarize yourself with the basics of keto tracking. Understand the macronutrient ratios typically recommended for a ketogenic diet, such as a high fat, moderate protein, and very low-carbohydrate approach. Know your personal keto goals, including the desired ratio or percentage of macros, and any specific guidelines provided by your healthcare professional or keto coach.

Step 2: Create Your Food Journal

In Chronometer, create a new diary entry for each meal or snack. Consistently logging your food ensures an accurate representation of your diet. Be meticulous about entering every ingredient and condiment you consume. Even small amounts of hidden carbs or fats can add up, so include them all for precision.

Step 3: Accurate Portion Sizing

Invest in a good kitchen scale and measuring cups/spoons to ensure accurate portion sizing. Weigh and measure your food to get the precise quantity. Pay attention to the units of measurement (grams, ounces, milliliters, etc.) and ensure they match the units in Chronometer's database for consistency.

Step 4: Enter Foods and Ingredients

Chronometer has an extensive food database, including branded and generic foods. When entering your meals, be specific about the type of food and its preparation method. For example, "baked chicken breast" or "steamed broccoli" are more accurate than just "chicken" or "vegetables." If you're cooking at home, enter each ingredient separately for better macro tracking.

Step 5: Custom Foods and Recipes

If you regularly consume homemade meals or recipes, take the time to create custom foods or recipes in Chronometer. This feature allows you to enter all the ingredients and their quantities, and the system will calculate the total macros for that meal. By doing this, you'll ensure that your frequently consumed meals are accurately represented in your diet journal.

Step 6: Track Beverages and Condiments

Remember to track not just your solid foods but also beverages and condiments. Carbohydrates and sugars can lurk in coffee creamers, salad dressings, sauces, and even gum. Every little detail counts when it comes to keto, so be meticulous about logging everything that passes your lips.

By diligently following these steps, you'll be able to dial in with accurate entries in Chronometer for your keto journey. This level of precision will provide you with valuable insights into your diet and help you make adjustments to stay on track and achieve your keto goals.

Set your weight loss target

To set your weight loss target when using Chronometer Keto, follow these steps:

First, ensure you have set up your account and have access to the app. Then, go to the 'Settings' tab, where you can adjust your targets. From there, select 'Macronutrient Targets' and choose the 'Keto Calculator' option. This will allow you to customise your settings to fit your weight loss goals.

The Keto Calculator will ask you to choose from four different programs: rigorous, moderate, relaxed, and custom. You can select the one that best suits your needs and goals, or enter your own custom values. It is important to ensure that you have set your correct weight and body fat percentage to receive the most accurate targets.

Once you have set your targets, you can start tracking your meals and progress. Log your meals in the app, and Chronometer will track your micronutrient and macronutrient status with charts and graphs. You can also sync a breath or blood ketone monitor device to your account to further assess your progress.

Remember, weight loss is a journey, and it is important to be patient and consistent. Combining Chronometer Keto with other healthy habits, such as exercise and proper sleep, will help you reach your goals.

Frequently asked questions