For those who struggle to find out how many calories they should be aiming for, this macro calculator is a great start. As I always say, start here, and do some trialing and testing to see what works for YOU.
Frequently Asked Questions:
What Is A Macro Calculator?
A Macro Calculator basically tells you how many grams of macronutrients you should be getting from carbs, fats, and protein.
A ketogenic diet is a high fat, moderate protein, and low carbohydrate diet.
The ratios are generally mapped out as being 75% Fat, 20% Protein, and 5% Carbs.
The amount of carbs depends on each person, but it usually below 50 grams of total carbs per day. This limited amount of carbohydrate intake will switch your body over to burning ketones as your primary source of fuel.
Alternatively, you can look at your body switching from being a sugar burning steam train with all the black dirty soot covering the engine, to a clean burning Tesla that runs on fat and ultimately does less damage to your body.
What Are Net Carbs?
Net Carbs are basically Total Carbs – Fibre.
So, if you eat 10 grams of carbs, but that contains 5 grams of fiber, you will have consumer 5 grams of net carbs.
Sugar counts towards net carbs, So please make sure that any naturally occurring sugar (or added) is below the 20g per day.
What Sort Of Exercise Should I Do?
Okay, so unless you’re super dedicated, I’d be joining some classes at your local gym. Something like a Step Class or some sort of instructive class. They cut out the willpower altogether.
If you’re okay with the will power, I actually use an app called Freeletics. Its cheaper than the gym, and you just do body weight exercises. Sign up for the coach and see what it tells you to do.
As far as what you can eat, keto diets are done differently by different people. Eat dark green leafy vegetables, fatty red meats, chicken with the skin left on, fish, offal (organ meat), eggs, seeds & nuts, full-fat dairy, or anything else you can find rich in nutrition, fat, protein and fiber.
Carbs are a limit. Protein is a target. Fat is to be consumed to remove hunger and meet macros requirements.
Although fiber is a carbohydrate, it is not digested as a simple carbohydrate and is therefore not included in your daily carb count. It’s important to stress that fiber doesn’t NEGATE carbs – it just isn’t counted, so mixing a handful of flax meal into a bowl of ice-cream won’t work!