Keto 201 │ How to Calculate Macros │ How to Track Macros in Carb Manager

Keto 201 │ How to Calculate Macros │ How to Track Macros in Carb Manager


[Music] what’s up guys welcome to keno rewind you’re watching video 201 of my video series where I basically break down Kido and try to give you as like more details and clarification because there’s so much information out there and I’m trying to put it all in one place from what I’ve learned to based off of my own experience but before we get started hit that subscribe button down below and turn on those notifications so you don’t miss any videos and the second thing I’m not a doctor I’m not I’m not have any certifications this is for informational purposes only I can’t stress enough to do your own research to see if keto is good for you now let’s get started okay so here you are you’ve just watched my previous beginner how to get started for videos of my Kido 101 series so now this is kind of getting into the nitty-gritty of it so that’s why this is now the 201 series so I thought one of the biggest things that I stress is how to calculate your macros I want to track your food you have to track your food it’s part of the journey you have to have to have to do that so how do you do that so there’s a couple of ways you can do it the easiest one is going to be using a food diary such as car manager which is my favorite my go-to now MyFitnessPal and there’s a couple other sites that have keto or macro calculators you could use and then you could do them all and see what they say because they’re not all exact some have different you know reasonings for different numbers and that’s for like really detailed or really advanced folks so I think just keep it easy do card manager do MyFitnessPal my favorite in this video is going to be more geared to carb manager and that’s basically because it’s more towards keto my fitness now it does do all this things stuff very similarly but it’s more geared to the regular American diet so it just you have to tweak some numbers but it’s still all possible and you pick which one you like better download them both they’re free they also have paid subscription levels turning on different features but overall I would just I would highly recommend carb manager over my My Fitness Pal if you want my actual like recommendation but I’m not paid or Dora store anything body then this is just what I use and I stress how to do this so that you can lose weight and that’s how I’ve lost my 66 pounds in my I guess I’m week 24 of my journey now so let’s get to it water macros macros are the macronutrients you have in your day and they are based off of your individual height weight activity level and goals so most of the time you’re trying to lose weight like me but you can also use this to gain weight and maintain your weight so and then basically how to set it up I would insert a clip right here how to is how to set up and calculate your macros that’s real easy okay so here’s how to calculate your macros I have another video that I’m going to link to that shows you my fitness pal and a little bit more detail so you can click that or you can watch this and this is specific to carb manager you can get all these apps or you can access this website through a PC or Mac and right now I’ll show you using PC but it will be the same way for your app your app so go to the App Store or Google Play download carb manager then install the free version you can always update at a later point to the premium version when it goes on sale so here’s I’m I’m assuming we’re at the point where you’ve already created your account so you come up here and you join and I’m just gonna log in so it’s already have an account so log in and up here it’ll show you from earlier that I logged this food earlier today in this video so but so you can actually see a clear view of what I did I figured I’d pull it up so but also cool features about this you can get some meal plans recipes and lots of other goodies but I’m going to keep that for another video we’re going to show you how to set up your macros as if you’re starting for day one so hit settings and then up here you can mess with your settings here like I like the track Nick Carr net carbs you can turn on a bunch of these other units I like your calories if you want track those you can set your you know the unit or whatever I have it connected to my watch and then you can have it you know pretty much pretty self expect there so if you want to calculate your macros or you can set up some goals and stuff too but I keep it simple let’s start up here and hit my profile so you obviously put your gender your your birth your height your to be honest if you’re not five five in your fun to make sure you’re putting five two in it does matter so I’m 5/8 I started at 309 I’m currently 243 and the only time I would change this Auto sedentary would be is if I was like 80 if I had job had very physical work you know your construction worker you’re a roofer you’re a UPS driver and you’re lifting boxes you know you’re using a really high physical labor if not leave this alone don’t lie we’re all pretty much sedentary as that’s basically what you are all day so I believe that just like that and then once you click that it automatically calculates your macros so you can also adjust I want to add a thirty five percent deficit I would not go any higher than that you can adjust your calories like right now it says 1432 I would probably you know you can make that custom and you can also change these percentages for me you the goal is to stay five percent net carbs or less which is 18 for me but you can put this at twenty basically 20 net carbs or less for me and there’s the other part of my macros and then you would just you know you can tweak those or leave them at this that’s that preset level so and then you can apply my Metro’s and then you can also have it work if you are in the premium version you can have it recalculate your macros every time you update your weight and because I am very unorganized that is a good feature for me but if you don’t have the premium version just recalculate them every time you have at least a 10 pound loss so now that we have that let’s go to like save we’re gonna log some food this and here’s what I’m going to show you next but here’s a clearer version of it it didn’t show up very well because I was using a camera to fill my phone so anyways this is what it looks like I can have this off of my breakfast this morning I’ve had four of my 18 net carbs I’ve had 36 grams up my 113 grams of fat I’ve had 34 grams of my 90 grams of protein and forward 82 grams calories of my 1432 now one other thing if you want to go to lunch or dinner I I can do a sample one as it we had it so say you’re on a website somewhere like you know Connect has awesome read recipes you can enter in a recipe so if it’s on the Internet it’ll input it automatically for you so go over here and do and then I just to make it easier I had Tito butter chicken and you can look up and see the ratings on recipes too if it’s a good recipe but I like you know connects Quito butter chicken so that’s this one right here it says you’re you know butter chicken by keto connect click that and I had one serving so I’m going to add my macro so it automatically took the calculate the macros and they calculated by you know connect and inputted them right here so how cool is that so I mean that’s a really quick step or I mean if I say I didn’t have that on then you know you don’t see your pie chart see it recalculate here um but if I I also say also had broccoli with it I’m gonna add food and I use raw so I put broccoli and I did a cup of broccoli add that and I roasted it so I put olive oil on it and you can either search from you are populated list or you can put extra virgin all of oil and I used Kirkland brain so I’m even gonna go so far as sake Berkeley right there and then I had two tablespoons online broccoli that I roasted it and there you go so there you had butter chicken that brought masada broccoli and roasted it with olive oil and there’s the carbs are the macros for the day and then you know this will also let you know hey I mean I still need more protein you know so you could throw in you know or if you hadn’t eaten it yet you can have a larger serving of your peanut butter chicken you know I’ve had 14 in my 18 net carbs so I’d start watching my carbs at this point so basically and then also say I wanted to have a snack so let’s do and I like roasted I did it I like pecans oil roasted and salted I had a serving of nuts so I did one oh yeah so you can adjust really easy the measurement so that’s what that was for but I’m gonna go with just a cup and follow what they have a package and you add however many you can and then you can relook at your macros and now you’re getting you’re getting better but you can tell okay I think I really need to have more protein so you know I need to have at least one of them half servings tonight and you can really judge how much you can have so let’s look then that’s it for this part and I’m gonna make a video on the more complex ways of entering like a casserole and stuff so that’ll be in another video we’re going to keep this real basic but that’s as easy as it is so now that you have your macros calculated please note they are individual to you everybody is made up differently everybody has different activity levels I personally would say you’ve got to consider these yours and these are custom to you don’t look the other way and compare yourself to somebody else state your lane and only these this is this is tailored to you as you lose weight recalculate them as often as like every 10 pound loss you know if you pay for the premium version that will automatically recalculate when you update your weight and I started off my journey just using the free versions but then I saw a pop on sale for like 292 50 or something a month and I was like you know I paid like four dollars for a Starbucks coffee you know I can come up with at two dollars and fifty cents for my health and well-being in health journey a month so that’s why I do that great – the premium version and you also get meal plans and recipes and all kinds of other features that the pre the free version doesn’t normally have so I’m just would say start off don’t use the time set I’d start off use the free version and then you can always upgrade later we need to see it pop on sale so anyways so they’re there individually calculated based off your height and weight so you’re gonna want us always stay under or consider the fact a limit not the goal don’t ever try to hit your fat excess fat cancel your weight loss down it won’t throw you what I can take ketosis but it will slow your weight loss down because if you have plenty of excess fat you want your body to use your fat reserves first so think of the fat number as a limit don’t go over that number stay under your carb goal obviously 20 net carbs or less a day I think the actual composition is 18 for me but the goal 20 or under and you can set that and tweak that in your settings and then obviously protein I would aim to hit that protein goal you don’t want to be skinny fat you want to maintain lean muscle mass and only lose your fat so make sure you’re hitting your protein it’ll help with hair locks they’ll help with just overall you should be hitting your protein goal but don’t go over your protein goal because then too much protein can turn into sugar which can you know and it just gets knotted so just take it as try to get your protein number and try to stay under your card number and don’t go over fat as simple as that so now what do you do how do you track your macros okay so I’m going to post a video here of how to input like a I make a meal so I made mine this is my lunch even though it’s a breakfast but I mean eggs and breakfast I made breakfast tacos and I use these really yummy wheat I’m sorry I used these really yummy egg things that I expected we’re gonna taste like either really eggy or really um like cauliflower ewwww is that a word but it didn’t taste like either it kind of had a really mellow taste a great vessel to get that brisket on up that breakfast taco in your mouth so I did three of those a tortilla thin things whatever they’re called egg spins and I did three eggs I did tablespoon of butter and I did a quarter cup on total of cheese and three slices of Canadian bacon so I’m going to show you now how I made this meal and how I input the macros for it so that my day is tracked when I eat stuff and now keep in mind every single thing you put in your mouth you’ve got to log you can’t just wing it you can’t you need a food scale you need all these things to know how much you had because if you’re just eyeballing it that’s gonna be a recipe for either slow weight loss or no progress maybe even gain so you’ve got to weigh and measure your food and I can’t stress that enough if you are eating too much you’re not going to lose weight and it does matter keto has very calorie dense foods so facts are going to add up really quick if you’re eyeballing a fatty like if you’re poor and dressing all over a salad the dressing contains a lot of calories a lot of fat so you want to make sure you are logging that so if you’re not logging it you won’t know how much you can even have so I was eating at Ace like I was 309 pounds when I started so I was eating basically like a family of four with my serving sizes to maintain that weight and keep gaining so I had to learn what a proper serving size is for my height and weight and then to be at a loss it cuts it down a little bit more so how do you track your macros well you literally input your food into the food diary and it will give you a calculation and at the end of the day or maybe in the beginning beginning of the day you will know if how much or how little you can eat you know because if you have a really big lunch you’re gonna have to taper it off for dinner and you know if you have if you haven’t eaten all day you need to make sure you’re eating fine dinner you know so if you’re not tracking and you’re eyeballing it or winging it you’re not gonna have success so if you want to lose weight efficiently fast and learn how to eat at the proper serving size you’ve got to do this this is the most important step my other favorite step is planning you can actually plan within the app a meal plan you can actually put it all in your calendar so it’s already um measured for the day before and all you got to do is just follow that you can’t like some people will do like the night before they’ll log all their food for the next day so they know okay well today I’m having exit bla bla bla and they follow that I mean it’s just a way to get organized don’t you pick your own way to do it I’m I’m so tight be I make the food and I log it afterwards and hope I remember you know but someone who’s more type-a would maybe have that organization and drive to and enter it in and plan a whole meal plan and all that stuff so you can do that within these apps so the planning and the logging is literally the secret to weight loss in general and then also maintaining that weight loss when you get to your goal weight you can’t just start winging it again you’ve got to learn and I probably will spend another year at my goal weight learning how to eat the serving size for my body weight of 169 you know so that’s the whole other thing and kind of maintain it you’re gonna keep logging it and learn what the right serving sizes are because Americans serving sizes are way too big and that’s why we’re having an obesity epidemic nobody is eating the right amounts for their height and weight and it’s so easy to do – I mean I would much rather have an entire bag of chips than 10 I mean that’s just obvious yeah so anyways I get a little off track here this is how you would enter in a meal you okay so here we are this is my lunch for today and work I’m going to teach you how to log it so you’re gonna open the carb manage your app and again you can do this on your computer you don’t need a phone but to get the scanner feature I think you do need to use the phone but don’t quote me on that but either way you’re gonna want to download the app so anyways it right now it shows I have nothing logged for today so you’re gonna go up to the top and hit the plus and then up here at the top you’ll see skin is an option and that lets you scan the barcode so you’re gonna pick you know we will start at the eggs because it’s pretty easy so you scan your eggs I know I had three eggs so right now right now it’s set to three eggs because I usually have three eggs so it remembers so that makes it really easy but if not I could change the amount of eggs and then I just hit add two today and the next thing I’m gonna scan as the butter let me put that over and get the scanner open and you just see how fast that it was I wasn’t even near it and it took it so so anyways so here’s the butter I had a tablespoon of butter so right now we are ooh there we go and they have one tablespoon selected so we’re gonna hit add today in the next one the cheese I did a quarter cup of this cheese so again Stan it’s the barcode and then it comes right up change the serving right now it’s the default serving that’s what I had for my three tortillas so I’m gonna add two today and then the egg fins turn this over I weighed these because they were so light and it has a really weird serving size so I just weighed it and got the grams of how many I had and that was how I came up with it so there’s that scanned and then like the serving size on these is like 35 33 hundredths of a gram or point two ounces so I just weighed mine and I got 22 grams as my total so I’ve already messed with the number so right now I’ve set to 22 grams and Add to Cart today and then the last one Canadian bacon this came in a two pack and I took off the other one had the book the barcode on it so I forget to log it before I got rid of it but that’s okay because you can go to the app and you can look at it several ways from one it’s going to be in if you’ve had it before check your recently viewed list and just go that route and that’s really quick or if it’s a new food you can just type in its Canadian bacon I spelled that right so I’ve just typed in Katy bacon but I spilled it this needs a space here so Canadian bacon and then hit Search and it will give you a bazillion of them so I know the brand of mine I just don’t have the label and it is the Jones all-natural double cherry wood smoked uncured bacon so I’m gonna click that one and the default serving size was three slices and that’s what I had so I’m gonna hit add two today so now here are my macros for the day I’m not sure how well this is focusing but I will insert a screen shot right here if this isn’t focused but you can look at you know everything that’s there it gets your numbers your macros your pie chart starts filling out and now you have officially got your lunch in so the next one is you would enter dinner and I will quickly show you from the other video how to add foods now I if you have any recipe that’s online you can input it import I think the word is in here so you would search for it and just pull it up but for one I know I’ll give you a quick example like yesterday we had keto butter chicken so type in keto butter chicken and it was my keto connect you’ve got to definitely try that one the and basically find the key token exits right here in the bottom click that and you can do one cup one serving and I think they have it like that as their nutrition but I actually had one in a quarter cups so I’ve got to edit that one and a quarter cup see I moved that up and now I’m one in a quarter cup and I hit add to today so it imported the macros that keto connect listed on their website on on their post so I didn’t have to add that in it did it all for me so how cool is that and now I look and there’s my day so I’ve got a dinner logged I’ve got a lunch logged and if I wanted to add a snack you scroll down hit snack and ooh add food sorry my thumb’s kind of get in the way but I like to have roasted pecans for my snack so it’s gonna since I have it all the time it’s already in my list but if not I would search it or I’d scan a barcode and it’s already set to my default serving I typically have one out so a quarter cup of nuts so I’m gonna go ahead and log it oops that’s not what I wanted there we go chubby fingers syndrome so anyway so this is an example day of food this is not literally what I had this is this is my lunch but dinner and snack I have I just threw it in there for an example but how easy is that so I’m gonna screenshot it and you can see my macros and it’s looking like the camera’s not focusing so I will screenshot this and give it to you so there you have it that’s how you track your macros and you do this every time every single thing that you eat put it in your log this way you know for sure what you’re having okay now that you’ve seen how to enter your meal remember every single thing has to get weighed and measured for I was I picked this meal and it should have picked a better example because this one is it like exact because I did three eggs three slices of bacon you know our tablespoon of butter it’s real easy in three slices of Athens I should have picked one right you know I should say in an upcoming video I’ll be a little bit better with my explanation of making like a recipe and putting it all together and you know having to literally measure it for your recipe so stay tuned that would be a probably Monday’s video or Tuesday’s video so stay tuned that would be the next one in this video series so but for basics let’s keep it basic this is literally how to enter a meal that you can log your log and track your macros and then you’ll do this same process for your lunch so if you have a chicken with a side of broccoli and you roast that broccoli with olive oil I I don’t really love spices I find spices so negligible that I don’t bother putting them in maybe if you’re really really strict you would but I don’t bother enter in garlic powder I mean I don’t enter olive oil I’m sorry I don’t enter garlic powder onion powder salt and pepper I don’t I don’t love that you can totally do that though but that personally I don’t I just do the main ingredients that are gonna affect my macros so if I have four outs piece of chicken my four ounce raw chicken as you do be in put it in as raw you don’t put it cooked because then it’s just it’s just easier to do it at the raw and uncooked stage and then it’s an exact measurement so you do your four ounces of raw chicken I just put salt pepper and a few garlic put a few spices on there and then I’ll have a side of like 300 grams of broccoli measured out with like three tablespoons of olive oil so I would just enter those three ingredients in my my log and it’s that easy so I’ll break it down log things individually you can avoid UK if you want to save time or the hassle don’t bother logging the spices they really don’t have that big of an impact I mean unless you’re putting sugar on it or something but that’s obviously you shouldn’t be doing that Akito but I mean my in general I don’t log spices I just and I love my food as raw so I don’t care because even though if you cook a hamburger it starts off at half a pound but the way you actually ate was a quarter pound I don’t bother with that I just do the raw measurement yeah and then Plus that’s a little bit more accurate because when the facts and everything’s are cooked out you don’t know how much you’re getting and it’s better to take the raw weight than the cup wait – when you’re mentoring in your macros so I hope this video made sense please comment below and then stay tuned for the next video on literally how – if you make like a casserole or something and you want to enter it step by step from your cooking process to dividing that into twelve servings and entering that into your calculator so please please PLEASE log your log and track your macros it’s so important if I can ask you to do anything this is part you can’t have somebody else do it for you you have to own this part you’ve got to take this responsibility on and learn how to track your macros you will be so rewarded in the process it seems tedious it seems it just seems like not any fun and all that yeah yes but you are becoming accountable for what goes in your mouth the scale is not the scales not gonna lie the scale is going to say I think you forgot to log in those nuts you know or you know the scale at the end of the amendment if you do a whole week of not logging that in its gonna show up in the scale and then the scale is gonna show that that was logged even though you didn’t put it in your your diary so make sure every single thing that you put in your mouth is logged and then you can judge for throughout the rest of the day the rest of the week how much or how much or how little you can have and then if you know say Saturday you’re going to a wedding or something and you know they’re gonna not really have too many keto friendly foods and you may have to go off plan you’ll know you can bake calories like if you are very strict and and thoughtful 95% of the time you were winning and that’s all that matters and you have a meal that is a slip-up or something like a special occasion like a wedding that you go to and you don’t have control over the food well you it’s okay you just get back up again you know slip-ups are okay they’re gonna happen if you can’t block them that’s fine just be better the next day always try and don’t give up so this is secret this is how I lost 66 pounds in 24 weeks this is it’s literally this simple so I hope you enjoyed this video comment below if you have any questions or want more clarification and I’ll see you at the next video bye oh and I’m Jess and you’re watching keto rewind [Music] you

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