Tag Archives: Tracking

036 Dial in your Macros 1.26.18



In this episode you will hear John and Jolene discussing how they are dialing in their macros. They will give you some tips on how to track proactively vs re-actively.

-Set specific goals
-Calculate macros
-Proactively track macros vs reactively track

BMR = Your BMR (Basal Metabolic Rate) is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Set point = the weight range in which your body is programmed to function optimally. Set point theory holds that one’s body will fight to maintain that weight range.

My plate https://www.choosemyplate.gov/

Ketonian Korner Cookbook https://www.amazon.com/s/ref=nb_sb_ss_i_2_8?url=search-alias%3Daps&field-keywords=ketonian+cookbook&sprefix=ketonian%2Caps%2C213&crid=1AC2KSDQFKHRO

Calculation from Dr. Adam Nally’s website https://www.docmuscles.com/calculating-protein-needs-for-your-ideal-body-weight/

Calculator from Keto Savage http://ketosavage.com/keto-macro-calculator/

 

Not sure what the difference between the liquid and dry measuring cups?

Liquid measuring cups – https://www.amazon.com/Pyrex-3-Piece-Glass-Measuring-Cup/dp/B00M2J7PCI/ref=sr_1_5?s=kitchen&ie=UTF8&qid=1517000996&sr=1-5&keywords=measuring+cups

Dry measuring cups – https://www.amazon.com/Measuring-Simply-Gourmet-Stainless-Nesting/dp/B06W9MSFBZ/ref=sr_1_14?s=kitchen&ie=UTF8&qid=1517000996&sr=1-14&keywords=measuring+cups

Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted by two coworkers, John Davidson and Jolene Hale, who have a round table discussion and keep it real.

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