Keto 101 - How to calculate your Keto macros | Headbanger's Kitchen Keto Basics

[@kimhoover9777]

Thankyou! I have been keto 1 year lost 45 pounds keto for life!!

[@priyankas3317]

Kim Hoover Wow! Congratulations!

[@ssbadazz]

Kim Hoover good job,god bless you

[@aishasharfi9317]

hi Kim..a query. I take paneer/ indian cottage cheese and egg for fat and protein but both these have high protein also. Any idea how to balance out

[@tracytlc5978]

Finally, Someone I can understand!!! I started Keto about a week and half ago. I couldn't figure out how to calculate the macros everyone was talking about.....NOW I KNOW!!!!! Thank You :-)

[@AnitaG1404]

Great tutorial for those starting out. Best of luck to all the newbies - you won’t regret it. 4 months in - 25kg gone and feel great. You will too!! My advice, track your macros. Plenty of apps for this.

[@jbloveday9538]

priya b If she’s got any sense (and I’m sure she has!) she won’t ever stop Keto. It’s not a diet but should be a permanent way of eating. It’s what our bodies need!

[@creinicke1000]

I'm a 61 year old tall (6ft) grandma.. utube is decieving because I didn't realize how small you were.. I started at 233lbs, now at 196lbs, goal is 185lbs.. I'll be very thin at that weight.. just goes to show the different body types and we all need to calculate for our own bodies. Loved this clip, lots of great practical info.. also I love your fun clips.

[@HKKetoRecipes]

thank you so much and yes I'm quite small :D Indians in general aren't very tall.

[@terryalday]

When you explan keto it was the first time that i able to undersrand how it works easy . Thanks

[@HKKetoRecipes]

You are so welcome!

[@SparkElleBeauty]

I have been contemplating on whether I should & how to for a while now...& I knew I could find all the infos I'd need on Google, but I was too lazy to, you really inspired me to finally start. So glad I chanced upon your channel. Not only are you the best but also based in India means you know what we can or cannot get here. Which makes all the difference! Thank you :)

[@laluna2264]

you SAVED!!!!!! my Keto Beginners behind because i was totally clueless on how to calculate the macros

[@ABow-74]

Finally! Someone who explains this clearly and I'm able to understand!! You've got a new subscriber!

[@lynneb.3935]

I'm so glad you posted his video. I lost 75 lbs...BUT went back to eating the wrong foods. This way of eating is essential for many reasons, not the least of which is my dx of having Type 2 Diabetes. I'm back to eating Keto, but needed a reminder calculate my macros and record each day!

[@elizabethwareing8818]

Thank you this was really helpful I find it really useful that you don’t make assumptions about people knowing basics for example how to work their way around the calculator ! Much appreciated!

[@ratrax50]

Thank you!!! I have been cooking low carb for by husband for years now, I wanted to join him but I need more carbs in my diet than him. It's been very frustrating. So I wanted to try keto. I have read books and watched a few vids but was still confused. My brain does not rap around math easily. You have found an easy site who does the math for you. Thanks for sharing that info! I didn't know of the calculator.

[@katwilliams9483]

I used the Keto Calculator for my macros, and just for fun did the one on Ruled.me which was practically similar in numbers. So glad you did this, I can now refer a couple of friends to check out your video who want to start keto. Thanks!!!

[@JoeHusosky]

Thank you, I have lost 85 so far on Keto/LC and get questioned all the time but need a good resource to send everyone to.

[@lolalarue704]

Awesome video! Best one on YT. Simple and no confusion about grams, %, etc.

[@priyashashank]

Great video for beginners...I was very confused about how to start Keto and your video was extremely helpful. Thanks Sahil!

[@thehappyhuman3637]

Thank you so much. At last somebody is explaining this in basic understandable language I'm so grateful

[@deeelo5501]

Thank you. Never understood macros though doing well in Keto. Guess I need a food scale now.

[@andreapaul49]

Thanks I use these calculators as well, a good overview and fresher. Maybe next you can talk about the keto apps to track food. For me I know I need to keep track for a fall off keto.

[@HKKetoRecipes]

That's next.

[@somnathchakraborty88]

Loving this new approach ! Step by step process helps clear many queries for keto newbies as well as veterans 😊 wish you and your family a great year ahead ! Hope you reach all your goals and then some !!!

[@stephaniebarrett8057]

All the other Keto sites love you! Great job.

[@blissfulllife7625]

Thx a lot ...was so confused n lost as to how I can calculate my macros ...I am on keto diet since past 12 days ...lost around 2 kgs ...lost inches more than weight ...feeling little bloated but feeling gud ...target is to loose atleast 15 kgs in 3 months ...I am 83kgs right now . Thx fr all ur wonderful keto series videos ...I watched all of them with some serious giggles 😅😅👍👍

[@Harrrgh]

Thank you for this. I should have done this back in Sept. when I started but, hey new year new start.👍🏼

[@noorulhuda3071]

Wow thankyou so much i have just started keto .. In my second week this will really help me.

[@mrsrockymountain9964]

I’ve been looking for someone to help me with this and you’ve definitely help me!!! Thank you!!! Rock ON!!!

[@knives4apro485]

New to this channel today. i cant believe that after years of youtube metal clips and random food recipes, its taken this long to find this. All i was searching for was info on keto diets. You have my sub sir, and a like. \m/

[@HKKetoRecipes]

Thank you :)

[@knives4apro485]

No thank you mate. I currently have 6 tabs open ALL with your keto curry recipes. sooooo good man. cheers

[@yasmeenkuraishi2990]

Happy new year Saahil. Great video for those about to go Keto

[@priyankas3317]

Thankyou so much. Exactly what I was looking for. God bless you and happy new year!

[@gilliandidierserre4190]

Happy and Healthy and prosperous New Year to You Sahil and Diptee

[@fernandoarellano5060]

You can also set them up manually to where you are losing weight. 4:1,3:1,2:1,1:1 ratio of fats to protein & carbs ratios

[@Dean12346]

Very comprehensive! I need these instructional videos, love the calculator, the one I found was terrible, thanks :)

[@tijaduno3417]

Thanks a lot for this awesome video. I've been wondering what is and how to calculate macros in keto.

[@juvanda]

Thank you so much for this video. You have made it much easier for me.

[@Shubhamnany11]

Best keto man ever.. Nothing else matters 🤘🏻

[@gmendiburu]

Very helpful but i suggest more to a complete 101 video about macros: Water intake, vitamins and minerals. Thankyou.

[@gypsyspirit6253]

gmendiburu ii

[@blackholesun3152]

This was the most helpful video! I'm just starting out n like to do my research to make sure I'm not messing it up. You saved me time n frustration!! 👏💚👏

[@RC-th1mt]

Thank you for this great and helpful video. Keep up the keto education work you provide. So much appreciated.

[@jushaup426]

I’m so glad I found this video! Thank you!!!

[@JulissaDoesStuff]

Great help with this video! I’m joining my husband and switching to keto, and I’ve used one of those but not the other, so that’s really neat. Thanks!

[@shapienails3067]

This would of been sooo helpful to me when I first started !! I wondering around lost for months not knowing how to do this. Great idea for a New Year beginning to Help people :)

[@aliceelliott2363]

Many Thanks for all you videos love them

[@victoriadelgado6776]

We have the same day birthdays! Haha I will definitely be doing this! Thank you! Happy New Year!

[@Sprinkles_777]

Love your channel

[@imrankhan-be1dl]

Thankyou bro ❤ my heartly blessings for u and your family

[@lovely_Lily-vr7hf]

Thanks! This was helpful info. Btw, I love your Benediction shirt! One of my fave bands. Stay brutal!

[@HKKetoRecipes]

that's awesome! It was given to me personally by the band members. They gave it to me at our gig in Birmingham in 2014, we were supporting Onslaught and they had come out for the show.

[@Justbug1]

Much needed, thanks!! Show us now where, & how to enter the daily food intake. I'm a little lost on that part too 😑

[@HKKetoRecipes]

that's my next video.

[@optimusprimo2012]

Great video. I would like some information on what sweetners to use on the Keto diet. There is a lot of confusion on blogs and info sources. Are diet drinks allowed, how about Splenda, Equal, Monk fruit sweetner. Etc. Please explain . Thank you again

[@user-jb2dd2hd8i]

optimusprimo2012 Stevia, erythritol and monkfruit are cool, diet drinks are best avoided due to the adverse impact on our gut microbiome, splenda is a no as they use maltodextrin as a bulking agent... Hope that helps 😊

[@priyankas3317]

He uses Stevia. Erythritol is also fine but it is synthetic and it leaves a bad after taste. You can use splenda, equal and the likes, but they aren't recommended and you wouldn't get the same results.

[@bw7057]

HAPPY NEW YEAR to you and yours. You are awesome dude 🤘🏻😎🤘🏻

[@joviamckibben6030]

Omg! Thanks so much. This was my biggest question! Thanks to you, I know now

[@nivedhasukumar7076]

IAM your new subscriber and IAM ofcourse doing keto diet ...it's been a week now ...even though there is no major difference in my scale... There is inch loss .. and your recipes really do help .. I just had one request since u r Making keto meals y not you specify the info(fat carb protein) for every video u make so that people like me who is a begginer can choose dishes accordingly . That would really help .. good job ☺️😊

[@cjsketokitchen]

Great video! This is a good review even for people who’ve been doing Keto for a while.

[@brendaenglebert7428]

You ask why I choose this diet I did it before dropped weight but cholesterol went high but… my ldl hdl n triglycerides we’re all awesome . But I was obsessed woth the total number so I quit n went on carb solution well after 6 months total cholesterol went down 40 points but hdl ldl n triglycerides went bad so… I’m going back on the keto . I loved keto but I started falling off . I’m very active cycling about 150-200 miles a week and I’m 66 years old n female. Thanks for your help n your videos I love them n your accent

[@kcvft]

U na u r just awesome u got answers for all my doubt ..currently i am in to keto ..thank you so much love from chennai

[@s8ulfigeon696]

That's awesome.... But how to know what type of food I need to consume??

[@HKKetoRecipes]

Watch my full 101 series.

[@Sarah-fw9cg]

Happy New year Sahil and thanks for the info

[@aminagaba6876]

Nice recipes learnt alot ...need some chutney recipe too

[@eeshitadekhane3699]

Hi.. thanks for this info.. would very much appreciate if you could share the list of items that can be eaten in keto.. something like dos and donts.

[@HKKetoRecipes]

all coming up. ruled.me has a list on their website as well.

[@zoed.473]

You are so helpful..thank you so much for this info.

[@sumzy77]

Happy New Year. One Q - How do you get the macros in the food you eat ? Specially the stuff that does not come with a sticker. ?

[@priyankas3317]

Sumedha Ranaweera You can always good the nutritional value for each and everything, but you need to be precise with the measurements. For that, you'd need a weighing scale. Highly suggested before you jump into keto.

[@HKKetoRecipes]

Just find a generic listing on the app or use google.

[@jameelabhagat7144]

Thank you for the very helpful video! Happpppy New Year to you! Can you also do a video explaining how to calculate the quantity of meat/fat/carbs to eat based on the macros count.

[@HKKetoRecipes]

Next video.

[@plausibledeniability8617]

Legendary explanation my friend. Thank you once again \m/

[@sutapadutta9281]

happy new year

[@Suchet1114]

Happy new year to you and the family Saahil :)

[@francescaa8331]

Happy New Year

[@MouseRata]

Great video👍 Happy New Year🎆

[@Urhiness415]

Thank you ... love this ... more videos like this please

[@dezr.6946]

Thanks for the informative video. Rad Benediction shirt. Horns up \,,/

[@HKKetoRecipes]

Thanks! Frank from Benediction gave it to me personally. He came to see us on tour in 2014 when we played with Onslaught. Such great guys.

[@dezr.6946]

@@HKKetoRecipes That makes it all the more impressive. Total metalhead here btw. I found your channel through Highfalutin' Low Carb. I'm still researching the Keto lifestyle. Thanks for all you do. Horns up! \,,/

[@mimosabasu1082]

Once you know your macros how do you know what percentage of carbs proteins fats etc are in which foods and the amounts?

[@HKKetoRecipes]

You need to use a food tracking app. That's my next video.

[@mimosabasu1082]

Ok thanks!!

[@Shubhamnany11]

Hi sahil. Thanks for this video. It was explained in such a good manner. How much do people loose on average, once they're in kerosine. Thanks.. Happy new keto year

[@HKKetoRecipes]

hey bro it really depends from person to person, how they follow the diet, how much they weigh, how much weight is there to lose. You'll drop about 2-3 kgs quickly in the start which is water weight, after that it really depends on the person.

[@dawnrunyon2495]

Thank you...that was so helpful!!

[@allfather5150]

Thank you for this series! I have a question about eating sequences. Do you believe in intermittent fasting? Also, how many meals per day do you comsume?

[@HKKetoRecipes]

I'm constantly doing IF. I eat 2 meals and a snack.

[@allfather5150]

That's what I'm working towards. Thanks for the reply. Going to put some of your pesto on some chicken tonight.

[@goow]

Great series! I'm about 3 months in on veg keto, -24# so far and losing belly inches like crazy. I'd love to hear your strategies for eating on the go, especially vegetarian. Most restaurants make it easy enough to just eat meat, but when you don't eat meat, the only keto option in a lot of places is salad - and even then it's hard to know sugar content in dressings. I keep Quest bars in my bag, but I'm hoping there's some great tactic that I haven't thought of :-D Thanks for starting this series! (aka EpicOrganic.net)

[@daofjudith]

I like using Dr Mercola’s chronometer. It’s free. What I like is that as you add on your foods it calculates all macros, vitamins and minerals. I was able to see where I was deficient and added in supplements especially Potassium and Magnesium. Highly recommend this tool. Have used it over 4 months

[@rbrazil1000]

Thank you for your work.

[@ladye6907]

Thanks a lot.I'm a new subscriber on your channel and really like your recipes. Tones of flavor typical for Indian cuisine , never boring. Since I'm new to Ketogenic diet I wondering how you calculate a recipe calories especially if you cook worth more than one day food. Do you really need to measure every single item ? Is there an app what you use for that ?

[@HKKetoRecipes]

HI Lady E. I use a program called my fitness pal. i've done a video on how to input custom recipes and stuff into the app. So for example say it's Monday and I cooked a chicken in a mushroom sauce. I'd put that in the app and save it so if I ate it for 3 days I can then log it on all 3 days. If I make it the next week I can just use the save recipe to log the amount I ate. The thing is a lot of people manage on Keto without calculating macros and logging and weighing their food. But people who have less weight to lose or have stalled at some point will need to do it so that they can push past that. Hope that helps and you can always watch the full Keto 101 series for a clearer idea. kzbin.info/www/bejne/nnnCnWSsj9mmb80

[@HamileMuneeb]

what we are going to do after doing this calculation how i am supposed to know that how much i need in one portion of meal

[@HKKetoRecipes]

Next video, watch the day of eating vlog series at the end of this video.

[@frankdelgado6799]

Hi, first, I would like to thank you for your quick response on the egg fast video. Now, the one thing that concern me is the keto flu. Am thinking I should have an abundance of Powerade zero handy. What is the Keto flu and how should I avoid it? I would think that my salads should be dark green with avocado and olives all the time. Anyway, thank you for your lessons and am planning to get on my diet after this weekend. -F

[@HKKetoRecipes]

If you have access to electrolyte drinks you can keep those handy. I never did. I just ate spinach soup, bought low sodium salt and mixed it with regular salt and used that. Just eat good food, eat when hungry and make sure you getting your macro % right and you'll be fine.

[@madnessofmymind]

Calculating is easy....monitoring them is a whole different story. Choosing the right food, KNOWING the macros for those foods. Yikes.

[@shawnalejandro2143]

a tip : you can watch series at InstaFlixxer. I've been using them for watching all kinds of movies these days.

[@kasenreign2340]

@Shawn Alejandro Yup, I have been watching on instaflixxer for since december myself =)

[@dr.amygdalasjoruney4031]

So helpful thank you so much

[@harishsankarhari]

you should start a segment like 7 day meal plan or , meal prep for a week. That would be really helpfull. Cheers mate .Great work

[@HKKetoRecipes]

I've done Keto day of eating vlogs, do check those out, they will help you

[@harishsankarhari]

I meant in an exclusive video format , like , a video for bf / lunch /dinner for a week..Thanks Sahil.. Horns up .. :-)

[@HKKetoRecipes]

In those videos you will see what I eat. I don't believe in these 'diet plans' because it's not a 1 size fits all and honestly I think people need to stop being lazy and understand Keto and learn how to make their own plan. The Keto 101 series I've done teaches you how to count macros, how to log foods and make sure you are doing Keto right. You should give that a watch.

[@harishsankarhari]

That's nice. Understanding keto requires a tad bit of science as well, how it affects the organs the system etc.. People are generally influenced by video materials coz its more convenient when it comes to meal prep. and as u put it the one size fit or the "bio-individuality" factors in very much. Thank you for the time . Waiting for your next video.

[@HKKetoRecipes]

Thanks man :)

[@asmajabee3016]

Great video.thank you

[@yashuck2133]

Just Wat I needed.. Thank u so much ❤

[@richardteran3269]

While on Keto vegetable intake should be 7-10 cups , 1 oz = 1 cup, since we need 4,700mg of potassium daily and 1 Tsp of of sea salt or Himalayan salt daily in water or food. Do NOT count the vegetable carbs as part of your daily carb intake. Vegetables carbs will not kick you out of keto.

[@josht777]

I might be misunderstanding, but you're saying I can moderately eat as many vegetable carbs (on keto list) as I like, and I wouldn't be kicked out out of keto? I haven't come across this info in my research, and if thats so it could be a game changer as I've been eating a lot of leafy greens, but still going pretty light on things like tomatoes or capsicum etc...

[@richardteran3269]

NinjaCat Thompson Yes you can, there are different type of carbs and calories so it makes it useless to count them, but you can eat as many vegetables as you want on keto and won't get kicked out. Try to eat more Cruciferous vegetables, they clean/detox the liver in a huge way which equals to more fat being processed and weightloss ...

[@richardteran3269]

NinjaCat Thompson if you want to take it to a new level in weight loss/autophagy/cell regeneration you can eat one meal a day so you'll be going on a 23:1 fast and keto at the same time .... while on your 23 hour fasts your body is technically like a self cleaning oven recycling fats, useless proteins, and junk ...

[@josht777]

Awesome, thanks for the advice! I'm doing the 16:8 fast at the moment, and I've been meaning to work my way up to the 23:1

[@richardteran3269]

NinjaCat Thompson 8hrs is too much brother, go 6hrs . Push your first meal 3-4 hours after you wake up , because you only burn fat and lose weight as you sleep and a couple of hours after you wake up you are still in major fat burning...For your B-Vitamins Eat eggs too especially the egg yolk, you want to try to cook the whites and leave the yolk as untouched as possible. I eat 4 raw egg yolks daily, I know some people can't do that so cook them over easy. The egg is a little superfood/multi vitamin ...

[@wildcat2474]

HI Sahil. Appreciate it much if you could explain & clarify. I made comparisons on my macros using the 2 calculators. Ankerl Calculator: Carbs: 20 gm, Protein: 75 gm, Fat: 74 gm. Ruled Me Calculator: Carbs: 20 gm, Protein: 76 gm, Fat: 120 gm. There's a vast difference for fat & the Ankerl Calculator showed that my protein was higher than my fat. Which should I follow? I'm totally confused. Thank you in advance.

[@michelleschoenherr6176]

loved it thanks

[@marygoetsch9031]

Very informative!

[@Snowkitty1992]

I have a question. When do I have to recalculate my macros or do I don't have to do it (calculate once)? Because I lost more than 10% of my weight and I want to lose a bit more.

[@HKKetoRecipes]

Yeah it's a good time to recalculate them.

[@thevamsi]

Good stuff demonstealer

[@shariwa25]

Thank you so much for this video. I was so confused and u made it so easy to understand 🤘🏻hornsup

[@nuzhatkhan4926]

My carbs get easily managed. But my proteins go slightly above the required amount. As most of the fats are eaten with the proteins . Eg chicken and cheese. Please help with reducing proteins also

[@ayeshanadeem7679]

Plz guide regarding calculating food macros as well.

[@HKKetoRecipes]

It's all done in this entire series. Please watch all the videos kzbin.info/www/bejne/nnnCnWSsj9mmb80

[@greenQT]

OK, I calculated my macros now how do you apply it to the food you eat everyday? For example if my fat intake should be 94 grams per day, how to I translate that to eating fat for example?

[@HKKetoRecipes]

Buy a kitchen scale, weigh your food and input it using MFP or any app you choose. That's my next video.

[@eftihiatsagouri9641]

I was diagnosed with Crohn's disease not too long ago, I want to lose some weight. Is keto the right diet for me?

[@user-jb2dd2hd8i]

Hey I have a question, would you ever be open to testing out recipes of viewers on your channel? It would be cool to get your input on different things😊

[@HKKetoRecipes]

Sure, depends on the recipe really.

[@ksudarsan]

As per the keto calculator, I should be consuming 1856 calories for weight loss. I currently consume 1300 calories on average on a non-keto diet and still not able to shed weight. Hope switching to Keto will kickstart the metabolism

[@ulfatsaeed2763]

V informative video... today is my day 2 and I really don't understand to go in ketosis fast... I am a female n my age is 25. And my weight is 70kgs please help me out with a complete diet plan for begginers

[@HKKetoRecipes]

Keto is not a race. I am not a personal dietician and I don't give out plans. You can hire one or you can do the research and make your own :) good luck!

[@ahamdwork443]

wow very nice and helpful video, I want to start keto but I have no idea how to start.. calculating and knowing macros is the start I think but after that how can I calculate the food to compare it with these results?

[@HKKetoRecipes]

Watch the rest of the videos in this series I've explained everything.

[@ahamdwork443]

@@HKKetoRecipes thanks I just found the list... watching everything now yuhuuu

[@antoniokinsey4041]

You are awesome!!!!!!

[@ajithkumar_aji]

Hi brother.....I am planning to follow keto diet.....How to get diet for me..

[@glenn3646]

Hello guys happy new year and god bless you all, Ok question because I want to try Keto but how do you get all your electrolyte (magnesium , potassium etc etc) if I will have only 30 gram of net carbs? from supplement?

[@joemores6196]

Avocados, salmon, nuts, and leafy greens vegetables will give you what your looking for.

[@Romberg100]

you need around 8 to 10 cups of salad to get ur electrolytes in I recommend not eating iceberg because it is basicly crunshy water xD. I Do 5 cups in a mixed salad with feta and tuna and 5 cups I mix with around a handfull of barries to a shake. #edit you do not count in your vegi carbs! I recommend you check out the channel of Dr. Berg he has some usefull videos on that !

[@HKKetoRecipes]

Yep, Joe has said it. Plus you can get some low sodium salt and mix that with regular salt so you can get potassium from there.

[@zizia9060]

Thanks for this.x