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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

Randall Smitham

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49 COMMENTS

  1. Stephan Blake Posted on January 20, 2019 at 5:23 pm

    I love Macroroni, very low carb and keto too! haha

    Reply
  2. keto Mama Posted on January 20, 2019 at 5:41 pm

    I didn't track any thing just did healthy keto lost 75 lb and went from a 22 to a 8 in 19 months . Did do adjusting as i lost. 3 meals to 2 meals and then 1 meal a day. Love keto and fasting.

    Reply
  3. Jo VK Posted on January 20, 2019 at 9:32 pm

    i need to know where to buy a keto meter

    Reply
  4. Misses Marbach Posted on January 26, 2019 at 7:03 am

    THANK YOU SO SO MUCH!!
    THIS IS A BLESSING!! I JUST DECIDED TODAY TO GO ON YOUTUBE TO LOOK UP WHAT MACRO'S IS??? AND I LOVE THIS!! THIS REALLY BREAKS IT DOWN TO YOU!!! THANK YOU SO MUCH AND ALL THIS TIME I HAVEN'T BEEN COUNTING MY MACROS AND NOW I'M GOING TO START!!! WHOO-HOOH!!

    Reply
  5. Zephyr828 Posted on January 27, 2019 at 3:06 am

    Why is the meaning of the name 'Ruled Me?'

    Reply
  6. dodge10P1N Posted on January 27, 2019 at 10:43 am

    How do you know your body fat?

    Reply
  7. mermaidharley Posted on February 12, 2019 at 1:59 pm

    your calculator told me i should be eating 1172 calories a day…. thats classed as a starvation diet?

    Reply
  8. John Snow Posted on February 13, 2019 at 9:16 pm

    With real food, like a mediterrean diet, nobody needs a calculator. The fact that keto eaters need a lot of supplements disqualifies it.

    Reply
  9. Jason Simpson Posted on February 13, 2019 at 11:45 pm

    You got the macros wrong. It should be 117g fat, 95g protein, and 20g carbs. Fats should always be higher that your protein intake.

    Reply
  10. Alexey Marin Posted on February 14, 2019 at 5:17 pm

    I’m 6.2 / 260 lbs oil field truck driver medium hard work and exercise at gym 3 time a week how many calories should I eat a day thanks Alex

    Reply
  11. Noemi Cagley Posted on February 15, 2019 at 5:33 am

    I have inputed my information for the calculator and it continues to send me back to the top of the page, Very annoying,

    Reply
  12. OurExtraOrdinarySuperSpecialLives Posted on February 18, 2019 at 12:53 am

    10 years in and I still calculate and track glycemic levels.

    Reply
  13. ThaClancyFam2 Posted on February 18, 2019 at 1:09 pm

    FINALLY, a simple answer:
    Carbs & Proteins = 4 Calories per gram.
    Fats = 9 Calories per gram

    THANK YOU!!!!!!!!!!!!!!!!!

    Reply
  14. Carlos Rodriguez Posted on February 20, 2019 at 5:53 pm

    IF anyone out there wants to say the Keto lifestyle is not good for you after watching this video…. well you must be an idiot

    Reply
  15. Beans Rice Posted on February 23, 2019 at 5:36 am

    Ok so got bit of an education from this vid. I went and used your calculator and it seemed like way to much calories, fat protein. But I used your info on calories to see what I have shooting for on an everyday feed and I am severely under eating not even close to your recommendations. Not even getting a thousand calories day. Thank you for opening my eyes on this. #morefoodforme!

    Reply
  16. Pat Dagostino Posted on February 23, 2019 at 12:38 pm

    I downloaded My Plate and keep track of my macros. This helps so much.

    Reply
  17. Lady E Posted on February 23, 2019 at 3:35 pm

    How you can count your macros when you make a pot of soup, for instance ?

    Reply
  18. Ellen B Posted on February 23, 2019 at 10:23 pm

    i think your macro calculator is off it said I needed 1235 g of fat.

    Reply
  19. Dorothy Garner Posted on February 28, 2019 at 9:56 pm

    OK I'm starting day one tomorrow…done all my shopping..so please someone tell me how much fat a day I need I'm 302lbs 5'5 an right now very little exercise.an should I be taken collagen

    Reply
  20. Kevin’s Durant’s Burner Posted on March 9, 2019 at 9:41 pm

    Amazing videos thanks!

    Reply
  21. Hajduk Posted on March 12, 2019 at 5:00 am

    When it says eg. '120g protein'. Does it mean 120g of chicken breast or 120g of pure protein within that chicken meat? 

    So there is 27g of protein in 100g of chicken. So you can eat 400g of chicken per day?

    Reply
  22. Dr Dan Maggs Posted on March 12, 2019 at 11:32 am

    Nicely explained! Thanks! 🙂

    Reply
  23. Goddess QueenB1tch Posted on March 12, 2019 at 8:16 pm

    131 grams of fat seems a bit high.

    Reply
  24. Sha Posted on March 18, 2019 at 4:25 am

    I’m just still not understanding The Who thing

    Reply
  25. My Foodies By Josna Posted on March 18, 2019 at 6:02 am

    thank u for this information

    Reply
  26. Paulo Ferreira Posted on March 18, 2019 at 12:08 pm

    Thank you for sharing. Greetings from Brazil 🇧🇷

    Reply
  27. Rebekka Hay Posted on March 18, 2019 at 3:54 pm

    This was super helpful but the over-editing is really distracting, you don't need to change the frame every 2 sentences.

    Reply
  28. TrapKingz Posted on March 18, 2019 at 4:54 pm

    I've been tracking my macros for a while now and one thing I've noticed is that I'm on a cut so I have my calories set at 1,500 calories. I shoot for my protein goal everyday but at the end of the day I'm still under my carbs and fats while still being under my 1,500 calories (but not by much). So my question is, do I need to hit EVERY single macro or could I be fine with just meeting my protein goal while staying under my carbs and fats for the day as long as I don't go over my 1,500 calories?

    Note: Even though I'm low on carbs and fats throughout the day I don't feel any hungry.

    Reply
  29. miraclesR4Eva Posted on March 22, 2019 at 12:46 am

    I’m still having 😔 the portion sizes is what’s confusing. If fats are 9% do I only eat fatty foods that’s nice and higher?

    Reply
  30. Watch Me Posted on March 30, 2019 at 10:02 pm

    I did it before I had blood in stool and I just gave up keep having side effect. Need help

    Reply
  31. Tree seer Posted on March 31, 2019 at 5:04 pm

    When I went on Atkins I was in ketosis

    Reply
  32. Brandon P Posted on April 6, 2019 at 7:23 pm

    Keto will make you loose weight if you're moderately active, usually this method is for older folks who aren't working out /hard/ without carbohydrates you will loose explosive power. You sacrifice muscle mass as well, so if you're here for loosing fat while body building and can't loose fat eat your motherfuckin carbs. Your stomach fat burns last, you'll loose fat in other areas working out before you loose stomach fat. You need those complex carbs for intensity. That's why you're feeling dead in your workouts and not hittin it as hard

    Reply
  33. Ekim Yazici Posted on April 8, 2019 at 7:34 am

    MyFitnessPal app is an info harvester. İ won't use it.

    Reply
  34. FifthAssassin Posted on April 9, 2019 at 1:56 am

    A little confused because using the referenced keto calculator has me eating 167 grams of protein and only 116 grams of fat…wouldn't that still cause an insulin spike? Those macros sound much more like the Atkins diet, no?

    Reply
  35. Kathy Kolenda Posted on April 14, 2019 at 12:51 pm

    Everything I read on Keto involves fasting. I have tried fasting and I just can’t do it. So will I not lose weight if I don’t fast? Please if there’s anyone out there that does not fast, please please let me know if you’ve lost weight.

    Reply
  36. Mohamed Hashim Posted on April 20, 2019 at 9:19 pm

    wait I dont understand if you're supposed to eat a certain amount of calories everyday but want to lose weight how do you do that when u can only eat a certain amount of calories without eating less or changing the percentages of macros

    Reply
  37. Corinna Meyers Posted on May 7, 2019 at 3:51 am

    Awesome video! Very informative and to the point. I thoroughly enjoyed the way she explained everything! 👍🏼

    Reply
  38. xxo ea Posted on May 13, 2019 at 7:23 pm

    girl i just went through 6 weeks of 4-5 miles cardio a day plus intense calorie restriction and my bitch ass only lost 4 pounds what the fuck. ima try dis

    Reply
  39. Luis Rivera Posted on May 20, 2019 at 11:40 pm

    No carbs with this diet no thanks I’ll feel like a zombie 🧟‍♂️

    Reply
  40. Captin Levi Posted on May 23, 2019 at 2:01 am

    Hey so your calculator has me at 2400 cals 120 Grams of protein. Is the calories accurate I’m trying to lose weight. I’ve been on keto for several months now. Burn down a lot of fat and put on hella muscle

    Reply
  41. Andrew Littlefield Posted on May 30, 2019 at 6:49 am

    Mmm this app tastes good

    Reply
  42. Chrissie.0 Posted on May 31, 2019 at 8:16 pm

    Love your videos but have stopped watching as I find the background music so irritating – sorry

    Reply
  43. Cory McClellan Posted on June 2, 2019 at 1:46 am

    None of the links work.

    Reply
  44. andi ahmetaj Posted on June 2, 2019 at 7:22 pm

    Why someone should eat more protein than fat on keto ? + I know that the proteins must be 0.8 grams for lean body mass . I really don't get the fact of eating more protein than fat

    Reply
  45. Diane Taylor Posted on June 15, 2019 at 10:31 pm

    She didn’t answer the one question I came to learn…..how do you know what percentage of your body is fat.

    Reply
  46. Simon trow Posted on June 16, 2019 at 12:06 pm

    Im losin to much weight..people ar tellin me i look ill now…what foods can i eat lots of to put weight on???

    Reply
  47. Kaitlyn Henry Posted on June 21, 2019 at 4:17 pm

    This was the only thing that gave me straight answers on wtf everything is. I’ve been going through videos and websites and they would just say something else that I would have to look up and idk it was a whole process so thank you.

    Reply
  48. Macc aroni Posted on June 22, 2019 at 5:49 pm

    Wow. This is hands dont the best video on how to count macros! Thank you so much for breaking it down and making it easy to understand!

    Reply
  49. Beth Chepil Posted on July 13, 2019 at 3:08 am

    Great info, but that background music is SO DISTRACTING to me. I can’t concentrate on what you are saying. It would be better for me if you turned it down or off. But I gave you a thumbs up because of the info and effort. 😊

    Reply
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