How To Calculate Macros For Keto Explained in Detail

How To Calculate Macros For Keto Explained in Detail

August 31, 2019 3 By William Morgan


Hi everybody this is Denise King back with Keto with Denise and today we’re going to
talk about macros understanding
macronutrients the
macronutrients are the source of fat
protein and carbs that make up your
calories is where you get your energy
from your food and we’re going to
explain some of these things that people
get confused about it’s one of the
biggest questions I get from people that
I work with what’s a macro and how do I
know if I’m eating enough of them so
let’s just explain it this way very very
easy to understand we’re gonna start out
with our healthy keto concept this is
where we’ve been talking about this for
a while now that we’re including veggies
in the in the equation 5 percent veggies
five percent carbs 20 percent protein
and 70 percent fat traditionally it’s 75
percent on the fat but we’re now focused
on making sure we get in vegetables
because that’s just as important so
anytime you hear me say healthy keto
this is the focal point of healthy keto
now when we were talking about fat
what’s a fat gram of fat gram 9 calories
makes up one gram effect okay so that’s
why it’s not a one-to-one ratio 70
percent of your whole calories know you
will be eating a lot of fat so nine
calories make up one gram of fat so
understand that four calories make up
one gram of protein and four calories
make up one gram of carb of carbs so we
know fat is more dense that’s why it’s
more filling you can get full off of fat
and then our vegetables are always low
in calories but we need them for the
nutrients for the fiber for the minerals
potassium and things like that so
understanding this concept 9 calories in
one gram of fat so on and so forth let’s
just use an example let’s just say total
calories that a person has to eat is
1400 now in your total calories are
based on your body calories are based on
how much food you should take in each
day and that’s
so on height weight age exercise level
so all these things factored into the
amount of calories you should eat now we don’t track the calories per se because
we’re focused on this concept of healthy
keto but calories is to start so you can
understand how much then of your
calories will come from fat etc all
right so let’s use this example in this
example this person’s target calories
will be 1400 calories a day yours might
be 1800 somebody else’s might be 2500
just depends on those factors that I
just mentioned with the 1400 calorie a
day target this person’s target fat
grams will then be calculated as so
1,400 calories divided by 9 because 9
calories make a 1 gram effect and then
multiply that times point 70 which is
our target percentage there and you get
108 grams of fat as a target these are
all targets that you can go after
because remember your body needs fat to burn fat not just the dietary fat but to
burn the fat that’s stored on your body
in the same example our target protein
now taking the same 1400 target calories
divided by 4 because there are 4
calories and 1 gram of protein and we
multiply it by point 20 or the 20% of
our target protein and we get a target
of 70 grams of protein that you should
eat per day now taking it further with
our target cards we’re gonna say the
same 1400 calories that’s our target
calories for the day divided by 4 again
because 4 calories excuse me
make it one gram of carb as well times
point zero 5 which is my target carbs
okay and I get roughly 17 18 grams of
carbs that’s how you calculate your
macros simple as that easy breezy
you definitely have to know what your target calories are
based on height weight age etc but let’s
take it a step further now that I have
these numbers now I can say my target
fat grams is a hundred and eight grams
of fat a day you can get that healthy
sources of fat from avocados from butter
from heavy whipping cream you can get it
from olive oil avocado oils you can get
it from meat even some of your meats
have great fat content there are lots of
sources of fat nuts as well because
they’re high source cheeses so lots of
sources of good fat and then our protein
we’re targeting three ounces to six
ounces per meal that’s it this is all
based on you eating three meals a day
then you’re going to target this if
you’re eating two meals a day then
you’re going to bring your numbers a
little look like in your protein count
you will probably do four to five ounces
of protein if you’re eating two meals a
day and if you’re eating one meal a day
then target at the higher end at 6
ounces okay for your carbs we still
target 20 to 50 grams of carbs as keto
anything lower than that you’re just
doing great you’re stopping the insulin
spikes when you bring in your carb count
low in this example we were right at 18
lower the better and if you’re doing
three meals a day this is great if
you’re doing two meals a day you’re not
going to hit those numbers you’re really
going to find yourself doing lower carbs
if you’re not eating the hidden carbs
very important so you want to watch that
and then our vegetables we’re still
saying seven to ten cups of vegetables a
day we will not get away from that for
the most part because we want to get in
that potassium and other nutrients now
that’s for three meals a day if you’re
doing two meals a day then target eight
cups of vegetables and you can get it in
very well you can drink it as a kale
shake and you can do some of those
things and that’ll help you with that
and then if you’re doing one mil a day
then focus around the seven cups of
vegetables that you can get in as well
okay so based on that and one other
thing couple of other points I want to
leave you
when you’re eating eat your vegetables
first those are things that we tend not
to eat and we really need our our
vegetables because we will get fooled
very fast taking in fat first the next
thing is to eat your protein and because
it’s very important too much protein
will cause an insulin spike so make sure
you’re staying within the three ounces
to six ounces that I mentioned but too
little protein the liver will convert
muscle to sugar and that’s very
important you don’t want that so you
really want to make sure that you are in
my opinion weighing your food because I
know then that I’m getting the amounts
and not too much etc so that’s how you
reach your targets and these numbers are
very easy to reach when you are truly
planning your keto meals okay so
hopefully that’s been helpful thank you
so much for watching I’ll see you on the
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