One of my struggles with the ketogenic diet is ensuring I get my macros of fat, protein and carbs right. By typing my meal into Grok AI it does the work for me. I then save it for reference. Here is an example. Hope this may help others. Prompt: I eat a 16oz new york strip steak, 3/4 pound of steelhead, 1 cup steamed broccoli for a day's meal. what would my ketogenic ratios be. Answer: To calculate your ketogenic ratios from the meal you've described, we need to first determine the macronutrient content (protein, fat, and carbohydrates) of each food item: 1. New York Strip Steak (16 oz or 454 grams) Protein: Approximately 100 grams (since lean meats are generally about 22% protein by weight). Fat: About 50 grams (depending on the cut, could vary; here assuming it's not extremely lean). 2. Steelhead (3/4 pound or 340 grams) Protein: Roughly 70 grams (fish like steelhead or salmon are about 20% protein by weight). Fat: Approximately 25 grams (assuming similar fat content to salmon). 3. Steamed Broccoli (1 cup or about 91 grams) Protein: Around 3 grams. Carbs: About 6 grams (broccoli is low carb, especially when steamed). Fat: Negligible. Totals: Protein: 100g (steak) + 70g (steelhead) + 3g (broccoli) = 173 grams Fat: 50g (steak) + 25g (steelhead) = 75 grams Carbohydrates: 6g (broccoli) = 6 grams Now, to calculate the ratios for a ketogenic diet: Calories from each macronutrient: Protein: 173g x 4 calories/g = 692 calories Fat: 75g x 9 calories/g = 675 calories Carbohydrates: 6g x 4 calories/g = 24 calories Total Calories: 692 (protein) + 675 (fat) + 24 (carbs) = 1391 calories Percentage of Calories from each macro: Fat: (675 / 1391) * 100 = 48.5% Protein: (692 / 1391) * 100 = 49.7% Carbohydrates: (24 / 1391) * 100 = 1.7% Ketogenic Ratios: The typical keto diet aims for: 70-75% calories from fat 20-25% from protein 5-10% from carbs Analysis: Your meal has a higher proportion of protein than is typical for a strict ketogenic diet, with only 48.5% of calories coming from fat. This might not be enough to maintain ketosis for everyone, as the protein might convert to glucose through gluconeogenesis for some people, potentially kicking them out of ketosis. To adjust this meal closer to ketogenic ratios, you might need to increase your fat intake (e.g., add more fatty foods like butter, oil, or cheese) or reduce the portion sizes of the protein-rich foods. Keep in mind these are rough estimates, and actual content can vary based on exact cuts, cooking methods, etc. If you're aiming to maintain ketosis, you might want to track this over a day or several days to see the overall macro distribution.

Posted by Wayne.Floyd at 2025-01-18 18:04:02 UTC