Macros and The Keto Calculator


when you’re first getting acquainted
with a ketogenic diet there’s a lot to learn one of the first things to wrap
your head around is the concept of macros and using the keto calculator
while these might sound like foreign terms don’t worry we’re going to help
break them down for you so you can prepare for your new diet with
confidence so what is a macro the the word is a shortened version of the word
macronutrients which are the various types of nutrients we need to stay alive
for humans carbohydrates fats and proteins are the macronutrients that
give us energy and sustenance through calories but all macros aren’t created
equal carbs and protein supply four calories of energy per gram and fat
consists of nine calories per gram each macro carbs protein and fat can be
converted into energy and the body uses each one in different ways for our
purposes let’s look at how each macro has a specific impact on the body’s
ability to produce ketones fats have a very small amount of glucose
and are 90% ketogenic and 10% anti ketogenic because insulin levels rise
after eating specific amino acids proteins are generally around 46%
ketogenic and 54% anti ketogenic carbohydrates which raise both blood
glucose and insulin are 100% anti ketogenic and shut down ketone
production proteins and fats are crucial for the body to function for instance
proteins are essential for maintaining and building muscle mass dietary fats
help cell production and the absorption of nutrients from other foods but
although the modern mainstream diet is full of carbs there the one thing you
really don’t need in your diet yes sugars are important for energy but
thanks to a metabolic process in the live
called gluconeogenesis glucose can be made from glycerol which is found in fat
and gluconeogenesis it’s from protein this is why people on the keto diet can
consume so few carbs and still feel fantastic now that we have a basic
understanding of what macros are the next step is to figure out how many of
each type you should be eating each day we can easily do this with the help of
the keto calculator a simple to use tool you can find right here on Ruled.me the
keto calculator is basically like a survey you put in your age gender weight
height body fat percentage and level of daily activity and it will crunch the
numbers to figure out your macros for you for instance a moderately active 45
year-old female with a height of 5 foot 4 inches weighing 170 pounds with 30
percent body fat this advice to eat 1530 calories each day those calories are
broken down into the following macros 106 grams of fat 20 grams of net carbs
and 119 grams of protein as you lose weight at about every 10 to 15 pounds
it’s important to revisit the keto calculator to make sure your macros are
up-to-date tracking your macros is one of the fundamental keys to success in a
keto diet with such a big shift in the types of foods that you’re eating trying
to keep all the numbers straight each day can be tricky without the help of
a tracking tool we like calorie tracking smartphone apps like My Fitness Pal or
chronometer these apps help you keep an eye on portion size find carbs hidden in
foods you wouldn’t expect and keep you honest when it comes to those extra
bytes and snacks that can really add up and prevent success these apps will need
to be configured to suit the parameters of a keto diet but don’t sweat it
there’s an article on ruled me titled the easiest way to track carbs on a keto
diet that will show you exactly how to do this each person’s individual goals
are different so meal sizes and macros are not
the same for everyone on a keto diet that’s why we do strongly suggest using
a calorie tracking app and ruled meas carb tracking guide to help you figure
out the macro nutrient content of your meals remember it’s a process by
tracking your macros you’ll be able to make the adjustments you need and
fine-tune your diet to achieve your goals there’s one other really important
thing to know about macros messing up or making a mistake isn’t the end of the
world if you forget to track your macros eat too many carbs or just have a bad
day don’t be too hard on yourself or give up dieting is a long-term lifestyle
change and mistakes are opportunities for us to learn by choosing to embark on
the journey of a ketogenic diet you’ve already taken a huge step towards a
healthier and more energized you thanks so much for watching
keep checking Ruled.me for everything you want to know about following a keto
diet we’ve got more great videos meal plans
and recipes blog posts testimonials and so much more to help you get started and
stay on track

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