If you are trying to lose weight or struggling to maintain your weight, chances are good you have considered a Ketogenic Diet. While we have believed for years that fats are bad and grains are good, some of us are finally starting to face the facts that the government may have led us astray with the famous food pyramid (gasp...can you believe it). Changing the way you eat can be a scary thing, especially when you have feared certain foods (like fat) for so many years. My suggestion is to take baby steps and learn all you can about how the body processes foods. If you're interested in learning how many macronutrients you need in your diet, I'm going to share a tutorial you can use the keto macro calculator to find your personal ketogenic diet recommendations. You can modify these results based on your weight loss goals, and as you lose weight, you can go back and edit your results to start maintaining and stop losing weight.
I like the Keto Calculator found here, so today we are going to learn how to use it.
How To Use The Personal Keto Macro Calculator:
1) The first thing you need to do is weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don't have the money to have this done professionally.
You need to know these stats:
Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your exact weight before eating and without clothing.
Height: Hopefully you know this, but who knows, maybe you've grown! 😉
Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.
Calf: Place your weight on your dominant leg and measure your calf at its widest part - about halfway between your knee and ankle.
Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part
Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.
2) Once you have your stats, you can enter them into this BMI calculator to get your BMI. As you can see, I have about 18% body fat.
3) Now it's time to figure out exactly what you need to eat on a daily basis. To start, enter your basic information into the Keto Calculator.
4) After entering the basic info, you the keto calculator will automatically give you your resting base metabolic rate. Basically, it tells you how many calories you burn just by being alive. Your body burns calories while you sit, sleep, and even when you are digesting food. Pretty cool huh?! You need to select your activity level. For the purpose of my research on this diet, I have stopped all exercise for the first four weeks. First, I want to see how much a person can lose by simply eating right, and second I want to get the best possible idea of the weight I'm losing without adding muscle into the equation. I will resume working out in two weeks, and will share those results as well. The remarkable thing is that when you get enough fat and protein, you don't have to worry about losing any muscle mass you already have. If you don't.... well, those muscles are going to melt away before the fat does leave you skinny fat! So as you can see, the calculator shows that I expend 1456 calls just by being alive and writing this post.
5) Now you will use the percentage from step two under the How Much Body Fat Do You Have? section.
6) Finally, the fun begins! You have to decide how many carbs you want to eat each day. Anything under 50 grams will be enough to keep most people in ketosis (if that is your goal). Also, remember to keep NET CARBS in mind when calculating your daily total. After all, not all carbs are created equal, and that's a good thing!
I started with 20 carbs per day, and this has been working very well for me. I will share my weekly reports soon.
After entering my desired carbs goal, the calculator has already calculated how much protein I need if I remain a lazy bum (or don't have time to exercise).
The first set of numbers is the lowest you should go. As you see, when I enter 55 grams of protein, it shows that my numbers are too low. If I am very active, I can get away with as much as 92 grams of protein. You should choose your protein level based on activity, but DO NOT go lower than allowed. For now I am choosing to go with 56-60 grams of protein each day.
7) We love fat, yes we do! We love fat, how bout you? If you don't like the idea of eating food loaded with fat, then get ready to have your mind blown! We have all heard that saturated fats are SO bad for you, but what if I told you that you have been deceived. I know, you would probably still be skeptical, but for now just trust me. Later I will write a post addressing this as well.
Again, the calculator is showing us what our lowest intake of cat should be each day. If I go too low, it shouts a warning at me. The calculator is letting me know that at a 20% deficit I will start losing muscle mass, so I dropped it back down to 19% to stay safe. My daily fat intake is about 90 grams a day, which is surprisingly hard for me, but I'm figuring out ways to make it happen. Things like adding butter to eggs, or cooking sauteing broccoli in bacon grease, they all add up!
8) Finally, I am left with my personal results! This is perfect for anyone using My Fitness Pal, because you can just adjust your goals to meet your daily needs. My only complaint is that the percentages for MFP are in 5% increments. What can I say, I'm OCD, and I want to enter the exact percentage!
So my daily goal should be 7% Carbs / 19% Protein / 74% Fat (20g / 56g / 97g)
Using these exact guidelines, I lost 3.2 pounds in one week.
Here are my full stats:
Starting weight: 121
First week weight loss: 4.8 lbs (mostly water weight) - 116.2
Second week weight loss: 3.2 lbs (fat) - 113
You can read about the changes I made during each of the weeks, as well as the benefits and side effects I experienced when I began by clicking the links above.
Have you ever used a Keto Macro Calculator before? If not, did you find this helpful?
* I am not a doctor or a scientist! I only share what has worked for me, and many others. If you have questions related to your health, you should speak with your doctor or favorite scientist if you have one.