Free Printable: Low Carb & Keto Food List
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- The Best Low Carb & Keto Macro Calculator
- I have questions about the low carb & keto macro calculator!
- What are macros?
- Why do I need to calculate my macros?
- Can’t I just eat low carb or keto foods?
- What is the difference between low carb and keto?
- How is the macro calculator different for a low carb versus keto diet?
- Which options should I select for low carb? What options for keto?
- How are macros calculated? Why do you need all this information? Are you sure the calculation is right?
- What is the protein ratio?
- How do I get my body fat percentage?
- What’s the best way to meet the macros I got from this macro calculator?
- What does the “Deficit” or “Gain” in the macro calculator mean?
- Where can I get more info about low carb & keto?
- Where can I find low carb & keto recipes?
- Where can I get more support or specific questions about my macros answered?
- Is there a meal plan to help me stick to my macros?
- Recipe Reviews
If you are looking for a keto calculator or low carb macro calculator for weight loss (or not!), you’ve come to the right place!
The Low Carb & Keto Macro Calculator will help you figure out how much of each macronutrient to eat to reach your goals.
What makes this macro calculator unique is that you can use it for both a low carb diet and a keto diet. Along with entering your information, you can select the diet type you want to follow, and even customize it to fit your needs.
Get my keto cheat sheet here to help you stick to your macros!
How To Calculate Macros
Just fill out the form below and hit “Calculate Macros”!
The Best Low Carb & Keto Macro Calculator
Have questions about macros or this macro calculator? Check the FAQ below!
I have questions about the low carb & keto macro calculator!
Check the FAQ below first. Then, if you still have a question, you can leave a comment at the bottom of this page. We cannot offer 1-on-1 support here, but I’m happy to answer general questions.
The BEST Free Low Carb & Keto Macro Calculator
What are macros?
Macros means macronutrients – fat, protein and carbohydrates. These are the building blocks of the foods we eat.
Fat has 9 calories per gram, and protein and carbs have 4 calories per gram.
A low carb or keto diet is based upon the principle of restricting carbohydrates. This has lots of benefits, including hunger control, hormone regulation (including insulin), weight loss, mental clarity, and more. Read more about how macros work here.
Why do I need to calculate my macros?
A low carb or keto lifestyle can be life changing, and has huge benefits. But, everyone’s requirements are different.
This low carb and keto macro calculator will define for you how much you should be eating, and the answer is tailored just for you.
Can’t I just eat low carb or keto foods?
Yes, you can, and many people have had success in doing so. This is sometimes called “lazy keto” or “lazy low carb” – not because you are lazy, but because it’s much easier to just eat the right foods than to count everything.
But, if you are just starting out, have not achieved desired results by just eating low carb foods, are already relatively close to goal weight, or want to follow a more strict low carb or keto diet, then getting your exact macro requirements will be a huge help.
What is the difference between low carb and keto?
The main difference between low carb and keto is that the primary goal of keto is to get into a state of ketosis. This happens when the body switches from burning glucose for fuel to burning fat for fuel, and ketones are the byproduct of this metabolism.
From the perspective of what you eat, the difference between low carb and keto is the distribution of macronutrients and how they are calculated. You can read a bit more about that in the next question below.
How is the macro calculator different for a low carb versus keto diet?
Your calorie needs are the same whether you follow a low carb diet or keto diet. But, the macronutrients will be different.
For a low carb diet, the low carb macro calculator will determine your macros by taking recommended percentages of fat, protein and carbohydrates. These are based on percentage of total calories, and you can adjust the percentages if you want to.
For a keto diet, the low carb macro calculator first sets your net carbs to an absolute amount. You can change this, but the default is 25 grams. Then, it calculates your protein requirement, which is based on your lean body mass and a protein ratio based on your activity level. The remaining calories come from fat.
Which options should I select for low carb? What options for keto?
The Macro Calculator will automatically pre-fill the recommended values for low carb or keto diets based on your inputs and activity level. If you want to, you can modify them to suit your needs.
For a low carb diet, here are the recommended macro percentages:
- Fat: 40 to 70%
- Protein: 15 to 30%
- Net carbs: 15 to 30%
For a keto diet, if you are sedentary this is recommended:
- 25g net carbs – typically between 20g and 30g is a good starting point
- 0.6 protein ratio – this will be higher if you are active
How are macros calculated? Why do you need all this information? Are you sure the calculation is right?
The calculator above does everything for you, so you don’t have to know how to calculate macros manually. If you want to know how it works or why we need the information, here is an overview…
The majority of information you need to enter is to find your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn per day. This is determined by your gender, age, height, weight, and activity level.
We use the Mifflin-St. Jeor equation for calculating Basal Metabolic Rate (BMR), which is the number of calories you burn for basic, life-sustaining functions. This equation has been shown to be most accurate *.
Then, your activity level combined with BMR determines the TDEE.
Your body fat percentage is used to determine lean body mass, which affects how much protein you need.
We do not store or save any information you enter into the macro calculator.
The low carb and keto macro calculator provides accurate macros as long as you enter the information correctly, in the right units.
What is the protein ratio?
The protein ratio determines the number of grams of protein you should eat per day. It’s measured as # of grams per kilogram of LEAN body weight (meaning everything except fat).
Protein is a goal on keto, meaning you should strive to meet your daily protein goal, but not exceed it. Protein is made up of amino acids, which are the building blocks of cells. Amino acids help us maintain or build muscle, and are crucial for hundreds of cell processes we need to live.
Why does protein ratio matter? Because too much protein can kick you out of ketosis (and is not good for your kidneys), but not enough protein can cause you to lose muscle.
Don’t worry, you don’t have to figure out your own necessary protein ratio unless you want to. The amount of protein per pound of lean body mass that you need depends on how active you are, and the keto macro calculator above will automatically set the best protein ratio for you, based on the activity level you select.
Here are general guidelines for protein ratio based on activity level:
- Sedentary – 0.6g to 0.8g protein per pound of lean body mass
- Lightly Active – 0.7g to 0.9g protein per pound of lean body mass
- Moderately Active – 0.8g to 1g protein per pound of lean body mass
- Very Active – 1.0 to 1.2g protein per pound of lean body mass
- Athlete / Body Builder – 1.2g protein per pound of lean body mass
Notice that each has a range, and you can experiment with what feels comfortable for you and gets you the results you want.
What about your lean body mass that is mentioned several times above – how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out based on the body fat % that you enter, which you can estimate using the chart below. You could also manually calculate it if you’re curious:
Lean Body Mass = Your Total Weight – (Your Total Weight X Your Body Fat %)
How do I get my body fat percentage?
Body fat percentage can be calculated using various scanners (like a DEXA scan at a gym or doctor’s office) for the highest accuracy.
If you want to measure at home, the easiest way is to use skin calipers.
If you don’t have these either, compare how you look visually to these to get a very general estimate:
Image source: https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
What’s the best way to meet the macros I got from this macro calculator?
You can get a full list of low carb foods, which says how many net carbs in each food.
That’s a good starting point in choosing which foods are good for a low carb or keto diet. Beyond that, a tracker app can help.
What does the “Deficit” or “Gain” in the macro calculator mean?
This is the percentage of calories that you want to go over or under what you’d need to maintain your weight.
If you select Lose Fat (lose weight) as your goal, then you can select the Deficit. The macro calculator will then recommend that you eat this percentage fewer calories than you need. Eating less calories than you need will result in weight loss. For example, if you select 15% as the deficit, the calculator will output 15% fewer calories than your body needs for maintenance.
The recommended Deficit for losing weight is 10-20%, because more than that may result in nutrient deficiencies, difficulty sticking to the plan, and/or muscle loss.
If you select Gain Muscle as your goal, then you can select the Gain (surplus). The macro calculator will then recommend that you eat this percentage more calories than you need. Eating more calories than you need will result in weight gain, which will be in the form of muscle if you do weight training. For example, if you select 10% as the gain, the calculator will output 10% more calories than your body needs for maintenance.
The recommended Gain for building muscle is 5-10%, because more than that may result in fat gain.
If you select Maintain Weight as your goal, you will not need a Deficit or Gain.
Where can I get more info about low carb & keto?
The best place is in my starter guide!
You might also like these related keto resource articles:
- Keto food list – you can also sign up to get a printable pdf!
- Keto flu symptoms and remedy
- Keto sweetener guide and sweetener conversions
- Guide to alcohol on keto
Where can I find low carb & keto recipes?
Wholesome Yum has hundreds of low carb and keto recipes to support your macros! You can find them in the low carb keto recipe index here.
Where can I get more support or specific questions about my macros answered?
The best place to get support is in our low carb & keto support group here – it’s FREE!
Is there a meal plan to help me stick to my macros?
The Wholesome Yum Low Carb & Keto Meal Plan is designed to work with both low carb and keto. It includes a set lunch and dinner, designed to save you time and with few enough net carbs to fit virtually any low carb or keto diet. Then, you can complete the rest of your macros with breakfast and snacks, which the plans give you lots of ideas for.
Want to try them free?
204 Comments
Mimi
0Can I freeze food on this Keto diet? I’m just starting.
Wholesome Yum A
0Absolutely, Mimi! I have notes for freezing on every recipe — check each one for specific directions.
Nancy Alexander
0New to this! I have a hard time eating SO MANY fats. If I consume less, can’t my body just burn my extra fat that I’m hoping to lose anyway?
Wholesome Yum A
0Hi Nancy, consider fat a “lever” on a keto diet. You don’t have to meet your entire fat requirement as long as you’re eating enough to feel full.
Diana
0i have to be doing something really wrong i cant get macros right…it says I can have 175 calories a day…im kinda lost with it …I weight 168 just do light work ……want to loose fat weight ..stop when im at 120….body fat 36% protein 6%…can someone help me put the right info in so im doing this right…
Wholesome Yum A
0Hi Diana, macros questions would be great to bring to our low carb Facebook support group!
Danielle Reiss
0Hi! What is the best app for tracking macros. Rather than seeing percentages I’d like to see total fat, total carbs, total calories, etc. for the day. Thank you!
Wholesome Yum A
0Hi Danielle, there are many options! I’d recommend asking our low carb support group to get more answers.
Karen
0This is really great and helpful info. Thank you for the guidance. How does someone know if low carb or keto is better for them?
Wholesome Yum A
0Hi Karen, it depends on many different factors and your personal preferences. That would be a great question to bring to our low carb support group.
Cynthia Chataway
0My biggest challenge is to calculate the fat. I don’t know what 110 grams of fat looks like. Do you have a fat chart with easy totals?
Wholesome Yum A
0Hi Cynthia, I don’t have that because fat macros look different for a lot of people. Many of my recipes are low carb, high fat, but you can also supplement with fat bombs or other fat sources alongside or in your food. This would be a great question to ask our low carb support group!
Amber Walker
0It says I am supposed to eat 72% fat. What foods do I eat primarily. The proteins are only 22%. I understand the net carbs, and proteins, but not sure what foods to eat to get 72% of fat. Thanks.
Wholesome Yum
0Hi Amber, I have a comprehensive keto food list that could give you some ideas on which fats to use.
Dora
0I’m confused by the low carb macros. My results say that my net carbs need to be at 62 grams. So what are the total carbs? When I did the math with a macros about the calculator gave meoh, the net carbs plus the protein plus the fat came out to the calories that the calculator suggested. But net carbs suggests that there are actually more total carbs. So this doesn’t seem correct. If I add up the net carbs plus the protein plus the fat I get to 1650 calories recommended. It seems like there is no account for the total carbs. That would either add more calories if I included them. Or if I just assumed the net carbs are the total carbs then the calorie count could be off.
Wholesome Yum M
0Hi Dora, This article about net carbs will answer your question.
Donna Moses
0Entry of current wgt. is not efficient…..scrolling from 80.00 pounds to 220 is very time consuming when it only moves in increments of .01…..need to change it up please…will be using another macro calculator for that reason.
Wholesome Yum A
0Hi Donna, you don’t need to use the arrow buttons if they’re too slow. Simply type the weight into the text field.
Aeron
0Hi Maya, I have been eating keto for 3 months, and I’m very pleased with my 15-lb weight loss so far. But I still don’t understand how macros work. I recalculated my macros today and the calculator says I should eat 66g of daily protein. But that is just 2 ounces, which is miniscule. And I don’t understand how the 4 ounces of tilapia I had for dinner today shows up as just 20g of protein, when I plug the information into MyFitnessPal. Can you explain? I feel healthy, and I am not hungry. Generally, I have about 6-7 ounces of protein per day.
Wholesome Yum M
0Hi Aeron, Meats are not 100% protein. For example, a ribeye steak has 7g of protein per ounce, so 66g of protein would equate roughly a 9.5 oz steak if you were to consume all your protein in one serving. I hope this helps to clarify things.
Patricia
0I just adore the recipes that are giving out on this program they are so easy to prepare I must admit though some items can be a lot in the long run it is well worth it. since I have started taking on the recipes I have found that no doubt I feel better for the recipes I have done, not only do they taste great but are completely different in flavour as well.
Christina
0This is great. Thank you so much! Any suggestions for meeting fat macros?
Will I interrupt losing weight if I eat under the suggested fat macros by like 10-15 grams?
Thanks so much,
Christina
Maya | Wholesome Yum
0You’re very welcome, Christina! You can find a keto food list here and keto pantry list here to help get ideas for things to eat. Going under fat will not interrupt weight loss, you just need to eat enough fat to stay satisfied.
Sandy
0Years ago I was on Atkins diet for 6 months. I lost weight but then I got acute kidney failure. Had to be hospitalised with iv therapy and careful blood monitoring. My bun ( blood urea nitrogen) and creatinine was abnormally high. An indicator of kidney function. I was taken off the Atkins diet. Since then my BUN has been high showing a permanent effect on kidney function. I was worried that the keto or low carb diet could put me in jeopardy. What do you think about appropriateness of the diets for me?. Now I am Pre diabetic and obese. I was not ten years ago when on the diet
Maya | Wholesome Yum
0Hi Sandy, I’m not a doctor so cannot give medical advice, but do have years of research and experience in this lifestyle. Kidney failure can happen due to excessive protein intake, which was more prevalent on older versions of the Atkins diet. This is a common misconception with low carb and keto diets – that they have to mean high protein – and they shouldn’t be. If you keep your protein in check, it shouldn’t be an issue. But, I would definitely consult with your doctor since you have had issues with this.
Megan
0People keep asking what the deficit is and you keep says it’s in the faq section. I don’t see it. I’ve read it 3 times. Perhaps you forgot it. I want to know how that’s determined and how much weight loss per week that equals out to. Thanks.
Maya | Wholesome Yum
0Hi Megan, Sorry about that – there was an issue with that section and you should now see it in the FAQ above, explaining how it’s determined. The weight loss per week will depend on how much weight you have to lose, as weight loss happens more rapidly the more overweight you are. But in general, between 0.5 and 2 pounds loss per week is reasonable.
Torri
0Can I eat less fat?
Wholesome Yum L
0Hi Torri, the keto diet is a high fat, moderate protein, and low carbohydrate diet. Make sure to use our Keto Macro Calculator to determine how much of each you should be eating based on your goals.
Sheri
0When I used the calculator it tells me -15% in grams of fat. How did I get a negative?
Wholesome Yum L
0Hi Sheri, I’m not sure how you got -15%. I would need to know more info about the other stats you input into the calculator.
Caroline Reliford
0Thanks For all your hard work to making all this information available. I am new to Keto and my question is what is the easiest and quickest way to meet my fat requirements daily? I can figure from the nutrition facts info how many carbs I am eating but when you say 69% fats for a day I am confused how do I figure that? Same thing with the protein.
Wholesome Yum
0Hi Caroline, the calculator has a default setting for fat, protein, and carb percentages based on the general recommended amounts for a keto or low carb diet. You can also adjust them, if you prefer. When you hit the “calculate” button, you’ll see those percentages converted into grams (the same unit you’ll see on nutrition labels).
Jo-Ann Rosen
0What is the deficit?
Wholesome Yum
0Hi Jo-Ann, deficit refers to the caloric deficit in your diet (the percentage fewer calories you’ll consume). You’ll lose weight by consuming fewer calories than you need.
Carol Goyer
0How do I know what deficit to put in?
Maya | Wholesome Yum
0Hi Carol, There’s a section on this in the FAQ above. I recommend 15% to start.
Lauri Bosma
0Why is the Deficit recommended only 10% to 20%? Why not more?
Wholesome Yum M
0Hi Lauri, A gradual deficit is the best way to get your body to work with you. It needs time to adjust to burning fat for fuel and to heal itself from whatever your diet was before keto. At too much of a deficit, you may find yourself undernourished and not losing weight, especially at the beginning of a diet change.
Bonnie French
0If you are 170 pounds and want to know how many calories you should have daily where to you look?
Maya | Wholesome Yum
0Hi Bonnie, If you fill out the calculator above it will tell you!
Patsy
0Hi
My daughter is on diet and using MCT oil to boost her fat/protein ratio. She has had success in maintaining higher levels of ketosis than me. Your thoughts on MCT usage?
Wholesome Yum
0I use MCT as a source of fat. You can find it in my version of Bulletproof Coffee, for instance. 🙂
Ashley
0I used your calculator for my husband and his info says he needs to eat 2500 or so calories a day. How can he lose weight while eating that much?
Maya | Wholesome Yum
0Hi Ashley, It’s hard to answer that questions without seeing the inputs. The calculator is accurate based on the information entered into it. If your husband is heavy, or if you didn’t select a deficit, it’s possible you’d get a number like that. I’d check to make sure you selected a deficit of 15% if weight loss is the goal.
Caroline
0Hi. When using the calculator the choices for activity only consider what type of “job” or lifestyle you have. I am back in school, so mostly sedentary but I work out at least 5 days a week eithere circuit training cardio/weights, body pump class, or stairmaster for 45 min to an hour. Does that not count toward anything? Is that still considered sedentary? Thanks!
Wholesome Yum M
0Hi Caroline, It is up to you to decide how active you are. All sorts of movement will count. Do you bike to school? Walk home from the bus? Is your campus walk particularly long? Working out 5 days a week is at least ‘lightly active,’ but be sure to include movement that happens throughout your day as well.
Margie
0Don’t I need the number of calories I should eat each day on a keto plan. How do I figure that?
Maya | Wholesome Yum
0Hi Margie, Yes, if you fill out the info in the calculator, it will give you all your macros and calories to eat daily as well.
Michelle Mathewson
0Hi
I have been on the Keto diet close to 3 months now, and I have slowly stopped loosing weight! I’m thinking I’m not understanding the macro’s? Don’t I need to eat the full daily macro’s to go into Ketosis and stay in ketosis? But then you say don’t eat if your not hungry? Not sure what I should do?
Maya | Wholesome Yum
0Hi Michelle, You don’t necessarily have to “hit” macros to get into ketosis. Ketosis is achieved by restricting carbohydrates, that’s it. Fat is needed for satiety and protein is needed to prevent muscle loss. So make protein a goal and carbs a limit, then eat enough fat to stay satisfied and don’t go over your macros. You can get more individual help in our support group.
Laurie English
0Can I use Splenda?
Can I eat too much fat?
Maya | Wholesome Yum
0Hi Laurie, I only recommend Splenda Naturals from the Splenda brand, as the original Splenda is artificial and don’t recommend artificial sweeteners. Yes, it’s possible to eat too much on any diet – even keto. The best place to get individual questions answered is in our support group.
Fran
0I have been with the Keto diet for about 3 weeks. It is a learning curve. I am learning new stuff every day. Your website is the best for me. I love your recipes and free information. I feel like I need to start counting my Macros. I use your recipes but I like to change things up a bit to suit my taste, like adding more veggies, switching out the almond milk for cream. How can I get counts for the recipes when I do substitutions?
PS I did make your almond milk. My daughter said it was amazing
Maya | Wholesome Yum
0Thank you so much, Fran! If you make substitutions, you’d need to either recalculate macros manually or use an online calculator.
Bernice
0How much is the meal plan should I decide to go for it?
Maya | Wholesome Yum
0Hi Bernice, You can find pricing and all the information about meal plans here. The trial is free. 🙂
Bernice
0How much is the meal plan? I’d like to know before I start pushing buttons.
Thanks a bunch… your site is very informative and thorough.
Wholesome Yum
0Hi Bernice, you can find pricing info in the frequently asked questions section on this page — no need to enter any information.
Nancy Stuart
0My husband and I started keto Jan 1st 2019. By mid Feb. He lost 11 lbs and I lost 8 lbs. Even though we were faithfully not eating many carbs I got out of ketosis and could not seem to lose another pound. Then we got sick with bad cold and stomach issues. We went off on the 14th of February. And I’ve already gained about 6 lbs. My husband gained about 4 lbs. Plus we got sick of eating the same thing over and over. He is a diabetic and while on it his numbers were so much better. HELP WHAT DID WE DO WRONG?
Wholesome Yum
0Hi Nancy, you might not have done anything wrong — many factors can determine your success on keto. I’d recommend talking to your doctor and joining our keto support group for more guidance.
Rosie Adams
0I don’t understand the protein ratio
Maya | Wholesome Yum
0Hi Rosie, I have a section explaining that right in the post below the macro calculator. However, if you’re just starting out, don’t worry about modifying it – simply select your activity level and the protein ratio will automatically get set correctly.
Jay
0I am not sure this is the best place to ask, but this is retaliated to not losing weight after doing this diet for 20 days.
I even got the Keto flu, does this mean that I’m already in Ketosis state?
Do you HAVE to count calories or watch your macros?
I lost only 4 lbs although I don’t eat any carbs except from leafy green vegetables, I am carefully reading labels and getting some protein alongside a large amount of healthy fats: avocado, organic butter, ghee, olive oil and olives, some cheese…
Maya | Wholesome Yum
0Hi Jay, There’s a wide variety of factors that could be contributing. Some people lose weight by simply eating keto foods, some need to be more strict and count to lose weight. The best place to get individual support is in our support group here.
Annette Dayoub
0You don’t say how much this is
Maya | Wholesome Yum
0Hi Annette, What are you asking about? The macro calculator is free – just enter your info above and tap the button to calculate.
Tammy Wood
0Can you point me in the right direction for dairy free keto recipes without bacon or any processed meat? I have many food intolerances and have a very difficult time digesting veggies like cabbage, celery, and kale. I’m fine with broccoli and cauliflower, zucchini. No tomatoes either.
Any help is appreciated.
Thank you,
Tammy
Maya | Wholesome Yum
0Hi Tammy, You can find all the dairy-free keto recipes here (or at least they’ll have a dairy-free option). Bacon and tomatoes are not filtered out in that list, though.
Fran
0Why, when I am in ketosis and stay within my macro numbers and calories I am not losing weight. I am biking every day for 45-60 mins.
Another question….when you use a keto stick to check you urine, is the shade of color telling you how much fat you are burning. Like when it is pink it is a little,and when it is
Purple you are burning a lot of fat.
Maya | Wholesome Yum
0Hi Fran, There could be many reasons and unfortunately the comment area is not the place for 1:1 support, but highly recommend our support group here for questions like this. The color on keto sticks does not indicate the amount of fat you are burning, only the amount of excess ketones that are spilling into urine combined with how dehydrated you are (or not). The goal is to be in ketosis, not necessarily a darker color.
Lynne Krebs
0On a Keto can I use Greek yougert?? How much and how often?
Greatful for all your help and advice. For me, this is a whole new way of eating.
Maya | Wholesome Yum
0Hi Lynne, Strict keto would say no, but some people are able to have some full-fat Greek yogurt in moderation.
Patsy
0I have Type 2 diabetes. Will this reflect how the macros are calculated?
Maya | Wholesome Yum
0Hi Patsy, I’m not able to give medical advice so always check with your doctor. However, there is tons of research out there showing that low carb and keto diets are excellent for diabetes. It will not affect the macros given by the calculator.
Andrea
0How do you know what each item of food has? Like scrambled eggs with sausage and cheese? How do I know what that is?
Maya | Wholesome Yum
0Hi Andrea, You’d have to add it up for the ingredients in the food you’re eating, or use an online calculator. The calculator on this page is just for calculating your needs for the day. The low carb food list here might help you to see carbs for foods at a glance.
Audrey
0By your calculations I need 87 grams of protein. How many ounces is that? How does that work for carbs? I don’t understand.
Wholesome Yum L
0Hi Audrey, your protein, carb, and fat grams will have to be determined based on the food you eat. Each food item will have a different measurement for those macro nutrients. Look at this Low Carb Foods List to see approximate weights and grams listed to help you better understand.
Janie
0Hey there one of my friends told me I should carry this diet in really wanting to loose my stomach I don’t gain weight and haven’t in tears but my weight stays the same I recently started exercising 2 times a day for 30mims I am 5’2 and weigh 240 I don’t look like I do most my weight is in my stomach and inner thighs really. What should I eat?
Maya | Wholesome Yum
0Hi Janie, You can look at the low carb food list here for foods to eat and join our support group for more individual answers to questions.
Sharon Wyatt
0Will the ketos be different since I’m a diabetic?
Maya | Wholesome Yum
0Hi Sharon, Many diabetics follow the keto diet and this does not affect macros, but I am not able to give medical advice. Please check with your doctor before making any dietary changes.
Sandee
0Can you explain what the “Deficit” is on the calculator?
Maya | Wholesome Yum
0Hi Sandee, Deficit is how much fewer calories you’ll consume than you need. You lose weight by consuming less than you need (though of course it’s more complicated than that – hence the calculator).
Orlagh
0Just wondering if the macro calculator is not working as when I hit “calculate” it just returns to the blank form, trying to calculate for weight loss. Love your recipes.
Maya | Wholesome Yum
0Hi Orlagh, Sorry you’re having trouble with it. It’s working when I try it, but I’d be happy to help troubleshoot. Please fill out the contact form here, with information on what device and browser you use.
Maggie
0If the macros don’t work or any other browsers that you need to get information from it generally means that your cookies are to blame. In your browser bar you will see the cookie shape with a bite out of it – and a red box with an x in it. Select this and it will show you if you have blocked cookies.
Mellisa
0Before starting my Keto Diet, I ate a variety of fruits and vegetables. Do you recommend a multi vitamin or supplement to make up for vitamins and minerals that I may be missing?
Maya | Wholesome Yum
0Hi Mellisa, I still recommend eating a variety of vegetables on a keto diet! You can include low carb berries as well. That being said, a multivitamin usually can’t hurt anything, so you definitely can if you feel like you are missing something. As always, I’m not a doctor and recommend consulting with your doctor for ultimate recommendations on these types of questions.
Christina
0What’s the deficit?
Maya | Wholesome Yum
0Hi Christina, The deficit is the calorie deficit you want (percentage), meaning what percentage fewer calories you’ll consume than you need. The difference will cause weight loss. There’s more explanation about this in the FAQ above.
RosCo
0Should I enter my actual weight or what my goal weight is to determine my macronutrients?
Maya | Wholesome Yum
0Enter your current weight. Then you’ll select a deficit to lose weight. When you lose a substantial amount of weight, you can come back and enter your new weight into the calculator to get updated macros.
Gizelle
0Which macro calculator app would you recommend for daily inputting?
Wholesome Yum
0Hi Gizelle, I don’t recommend a particular one at this time. However, that would be a great question to bring to my keto Facebook support group!
Julie
0Is there an actual calculator I use daily or do I just track based on the information I received?
Maya | Wholesome Yum
0Hi Julie, You can track based on the output of the calculator. At this time we don’t have an app yet to track daily intake, but hopefully we will in the future!
April Rule
0Hi Maya!
Thank you for this information, but I do have a question. I know we are supposed to eat a certain percentage of fats, carbs and protein with each meal. My struggle has always been knowing how to figure this out on my plate. I’m so not good at math, and I’m not sure how to do this. Is there any tips/tricks/hints that will help me? Thanks so much!
Maya | Wholesome Yum
0Hi April, Some people stick to the percentages for each meal, others just do it for the whole day. As long as you aren’t eating all your carbs for the day in one meal, in general it’s fine to just make the macros add up for the day and not necessarily at every meal. If you want to be precise, the only way to know is to enter what you are eating (with the amount) into a tracking tool so that you can get the nutrition info. If you are making low carb / keto recipes from Wholesome Yum, the nutrition info is provided on each recipe card. Hope this helps!
April Rule
0Thank you, Maya! That helps a lot. I’ve had a difficult time with some tracking apps, because it goes by what others put in and finding an exact match is tough. I like your idea of just tracking for the day. I thought about getting a notebook and doing it that way. I’ll ponder that. Thank you for adding the nutritional info on each recipe. That helps so much!
Faye
0I just started using Carbmanager.com … works great, put all my info in, it sets out the daily amount, then just log in as you go, be it on your desk top or your phone. I personally love it, and just actually paid the few bucks for 3 months premium membership for the extra tracking suck as glucose etc and recipes. I don’t think you will be disappointed if you try it. Even without the paid membership, the tracking log is still a great tool.
Cheers
Natalie
0Such an interesting and helpful method! I love it!!! I’m going to share with some of my relatives and friends, they certainly will like it 🙂
– Natalie