Some people think that with Keto, as long as you avoid carbs and sweets, you can eat as much as you want. If you’re really after losing weight, I don’t think that will help. Depending on your goal, you need to adjust the total calories you take in daily. There’s a Keto calculator which I tried using to compute the amount of calories and macros (fat, protein, carbs) I should take in daily.

But before that – you need to get your Body Fat Percentage first.

Keto Calculator

I used the Keto calculator from Ruled.me (my go-to website for Keto), which is very easy to use.  You just need to input your data (weight, height, age, body fat percentage, etc.), as well as your goals for going Keto (lose weight, maintain, gain muscle). It will then come up with an estimate according to your inputs.

Now, how do you track all of these? You can always manually count your calories, or better yet – use an app that makes this a lot easier!

Enter MyFitnessPal

I have been a fan of MyFitnessPal back in the days when I was simply just counting calories to lose weight. No, it didn’t work that much because I was really just looking at the calories, and eventually got tired of it.

What makes this a good app for Keto is that it will not only count your calories, it can also count your macros!

MyFitnessPal will also calculate your goals based on a similar input as Keto Calculator. Although it’s difficult to get the exact numbers, mine was quite close to the Keto Calculator results so I decided to just go ahead with the MyFitnessPal version.

After setting your goals, all you need to do is log in all of your food and drink intake, including your exercise, to properly track your calories and macros!

Obviously, I overate for the day, but I made up for it on Day 2 (with a deficit of 293). Don’t be too hard on yourself if you don’t meet your targets for the day – just try to compensate for it the next day – as long as you don’t overdo it, also. Balance is key! You can either log as you eat, or wait until the end of the day if you want to do it just once, but I suggest you go for the former, so that you can track and adjust as needed throughout the day.

Now, a photo of dinner

I didn’t get to take a photo of my lunch (I had corned beef with eggs), so here’s my dinner instead.

I made sure to check the nutritional value on MyFitnessPal to ensure I don’t exceed my limits for the day.  Upon checking in advance, I had to limit my dinner to just one bowl of this yummy sinigang because I would go past my target if I had more. I still ended the day meeting the exact 70-25-5 ratio!

Day 2 was a success! I wish Ketosis would already kick in by Day 3, because I can’t wait to lose weight!