• Guest, the forum is undergoing some upgrades and so the usual themes will be unavailable for a few days. In the meantime, you can use the forum like normal. We'd love to know what you think about the forum! Take the 2025 Survey »

how do i calculate fat protein and carbs on keto ?

Charis1213

Charis1213

Well-Known Member
I have no idea what meat and fats add up to the recommended daily allowance .
Same for protein and carbs .

Can anyone help please as I would now like to make sure I am getting the correct amount .
I was guessing when I first started but now I would like to know how to count them all .

Thanks
 
There is a good book (and an app) called Carbs and Cals, available from Amazon. It is brilliant. It has thousands of coloured photos of individual foods served on a plate, with weight, amounts of carbs, calories, fats, protein and fibre. Its what I used, and still do from time to time.
 
Most of the info will be on the packaging of your food. Or if no packaging then you could use one of the online tables of data.
I gravitate towards the UK Govt tables that are here

https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid
Values here are per 100g of whatever you eat.

For a keto diet for the first couple of months you really simply want to restrict carbs to as few as humanly possible. To "guarantee" ketosis fewer than 20g per day. This is the main and most important restriction.
I personally wouldn't worry about any other macros until you are at least 2 months in and are fully fat adapted then you can start to tweak if required. But minimal carbs is the key.
 
I have only ever concentrated on the carbs and allowed my natural inclination to guide me on the amounts of other foods. I do notice that in warm weather I eat less fat and when it is cold I feel inclined to eat more - the last year with its cold and heat really brought that out.
 
Been on myfitnesspal and its saying i have around 20 carbs a day , that's with an hour walking daily . I want to lose weight and I'm scared all the fat is going to stop me losing weight . I know fat doesn't make you fat but I'm still scared i won't lose anymore weight .
 
As long as your blood sugars are coming down nicely, and you are not hungry, not snacking, feeling well and happy, you are getting it right. You can weigh yourself weekly and if your weight starts to trend upwards have another think. If your weight is not trending upwards, keep doing what you are doing. That is my advice.
 
Bluetit1802 said:
As long as your blood sugars are coming down nicely, and you are not hungry, not snacking, feeling well and happy, you are getting it right. You can weigh yourself weekly and if your weight starts to trend upwards have another think. If your weight is not trending upwards, keep doing what you are doing. That is my advice.
Click to expand...
I feel happy and energetic , sometimes feel a bit hungry but I now think it is down to habit and snacking , not weighed myself but clothes are hanging off me now so something is happening .
 
You can go casual (this is the easiest):
Carbs - as low as you can
Protein - normal
Fat - to satiety

Or count everything:
Using online tables and books and the packaging

Or use pre-counted recipes:
From any LC recipe website
Www.dietdoctor.com will even generate shopping lists for you.

I do the first (but I eat hardly any carbs), but the third method is the best to teach you how to get a feel for keto fat/protein proportions. And once you have that sorted, you don’t have to count quite so carefully (unless you are on certain medications).
 
I agree with the others that eating low carb for happy safe meter readings has to come first. Ground yourself in the basics first as things can get really confused when you prioritise weight loss. I am speaking from experience here.

I like the casual approach suggested on the forum because it gets people started at their own pace and fits in with their own preferences and lifestyles. Saying that we are all different and some members like more structured guidance.

I am considering a keto diet at some point in the future and spent some time looking at this website calculator and articles from a link from another forum member that might be helpful for you.

https://www.ruled.me/keto-calculator
https://www.ruled.me/carb-tracking-for-keto-diet/
 
i will keep on with the lchf but when my blood sugar is right down i may have to start eating some fibre cos was okay until i went lchf , thinking of getting some ground psyllium husk powder and make some coconut bread .
 
Last edited:
Charis1213 said:
i will keep on with the lchf but when my blood sugar is right down i may have to start eating some fibre cos was okay until i went lchf , thinking of getting some ground psyllium husk powder and make some coconut bread .
Click to expand...

I use milled flaxseed for extra fibre. I sprinkle it generously on various foods, usually at lunch times when I have eggs-mayo or a tin of salmon, also on tomatoes and anything that is moist rather than dry or wet. It goes well with yogurt. It is also full of omega 3, so very good for us. I have no bother at all (toilet wise) .
 
Bluetit1802 said:
I use milled flaxseed for extra fibre. I sprinkle it generously on various foods, usually at lunch times when I have eggs-mayo or a tin of salmon, also on tomatoes and anything that is moist rather than dry or wet. It goes well with yogurt. It is also full of omega 3, so very good for us. I have no bother at all (toilet wise) .
Click to expand...
Thanks I haven't ever considered flaxseed before although I've heard of it . I found a recipe for coconut flour and the ground psyllium husk powder is supposed be very good fibre and the bread is really lovely too , I posted the recipe on here on another thread , made some sandwiches when we went out for the day didn't rise much but apparently if i add ground psyllium husk powder it makes it rise so might give it a go .
 
Back
Top