Customize your macronutrient targets by accessing the Settings tab in the bottom left corner. In the Targets section, tap Macro Target Settings. This includes customizing your targets for protein, carbohydrates and fat, as well as some advanced settings for tracking carbohydrates.
Learn more about:
- Setting your Macronutrient Targets using Macro Ratios
- Setting your Macronutrient Targets using Fixed Values
- Setting your Macronutrient Targets using Keto Calculator
- Options to Track Carbohydrates
Your macronutrient targets by default are set to a ratio that fit within the acceptable macronutrient distribution ranges recommended in the Dietary Reference Intakes. If you'd like to revert back to these default settings tap the menu in the top right corner, then select Restore Default Settings.
There are three different approaches to customizing your macronutrient settings with Cronometer. Choose the one which best suits your needs.
The Macro Ratios setting calculates your macronutrient targets by dividing your energy target between protein, carbs and fat to achieve the ratio of macros you've entered. Any time your energy target changes, your macro targets will update automatically for you to keep your ratio of protein:carbs:fat. Your energy target will update throughout the day if you log exercises or log a new weight in your diary, for example.
Define a ratio based on energy (kcal or kJ) or by weight (grams).
The percent of energy coming from each macro is displayed beside each box. See the example calculation here to see how this works.
Your macronutrient targets remain the same each day. By default, this setting uses the recommended dietary allowances (RDAs) from the Dietary Reference Intakes for macronutrients. You can customize your targets manually to set fixed energy or gram amounts for each macro target.
Use the drop down list to set your macro targets using Fixed Values. Choose whether you'd like to enter in energy values (kcal or kJ) or gram amounts for each macro, then enter in your values in the boxes below. For reference, you can see the corresponding gram or energy value for each macro beside each box.
Fixed macronutrient targets are set independently from your energy target. Cronometer calculates the how much energy your macro targets add up to and you can easily compare this with your estimated energy burned or custom energy target.
When you have set your macronutrient targets using Fixed Values, your targets can also be changed by scrolling down to the Nutrient Targets section of the Target Settings or by editing the targets in the Macronutrient Targets section in the Diary tab.
Choosing a Ketogenic macronutrient target is a special dynamic macronutrient target setting. Instead of targeting specific ratios, Cronometer dynamically calculates a maximum protein target based on your lean body mass, a maximum carbohydrate target and sets the remainder of your calorie allowance to fats.
Learn more about:
- Keto Programs
- Energy Target
- Protein Target
- Carbohydrate Target
- Fat Target
Recommended for people doing a ketogenic diet for therapeutic reasons (cancer, epilepsy, etc.) where limits on carbs and protein are very tight. Also a good setting for people who are very sensitive to carbohydrates and cannot easily maintain nutritional ketosis without very strict limits.
A good range for most people practicing a ketogenic diet for weight loss or health benefits.
For users who are very athletic and/or have determined through self-monitoring that they can maintain ketosis at higher levels of carbohydrate and protein intake.
Lets you edit any of the values as you and your health care team see fit.
Users enrolled in the Mercola version of Cronometer have access to the Ketofast option.
Energy Target Calculation
Your energy target will vary day-to-day depending on changes in your weight, as well as the food and exercises logged in your diary. We will recalculate your macronutrient targets any time there is a change in your energy burned to make sure you can stick to your keto targets.
Protein Target Calculation
Your maximum protein is based on a multiplier for each kilogram of lean body mass (LBM). For strict ketogenic diets, this is typically 1.0 grams of protein per kg LBM, and the Moderate setting is at 1.5 gram protein per kg LBM.
Pregnant and breastfeeding women will have an additional 25 grams of protein added — but please note we do not recommend a keto diet for women who are pregnant or breastfeeding; this should only be done with the support and close supervision by a medical professional.
The maximum protein target is based on your lean body mass. To get the best estimates, update your your current body fat % whenever it changes, in your diary or profile.
If you are unsure of how to measure your body fat %, see our handy section for tips on measuring your body fat %.
Carbohydrate Target Calculation
Your carbohydrate target is based on your chosen Keto Program.
The Athletic Bonus will grant an additional 1 gram of carbohydrates for every 50 kcal of exercise. Those that are highly athletic can typically handle more carbohydrates without hampering ketosis.
Fat Target Calculation
The rest of your allotted calories left for the day come from the fat.
If you set a weight loss goal, the fat target is reduced to reach the calorie deficit.
Track carbohydrates as total carbs or net carbs in the Profile + Targets tab.
Total carbs includes all types of carbohydrates in your carb target, including fiber. Use the drop-down list to track carbohydrates as total carbs.
Net carbs include only digestible carbohydrates in your carb target. Using net carbs can lead to more accurate energy estimates from carbs, since dietary fiber provides less energy than digestible forms of carbohydrates, like starches and sugars.
By default we use: Net Carbs = Total Carbs - Fiber - Sugar Alcohols
Use the Reset Defaults button in the Tracking Carbohydrates section to remove your custom settings and revert back to this Net Carbs calculation.
Customize your Net Carbs target to remove any combination of:
- Fiber - undigestible carbohydrates found in plants and isolated undigestible carbohydrates added to foods that have health benefits.
- Sugar Alcohols - sweeteners that are low energy substitutes for sugar. Also called polyols, sugar alcohols include erythritol, xylitol, maltitol, sorbitol and isomalt among others.
- Allulose - A type of sugar with 70% of the sweetness of white sugar and only 0.2 kcal/g. Used as a low energy sugar substitute.
- Fructose - A sugar that does not raise blood glucose in the same way as other sugars and therefore has benefits for glycemic control, provided carbohydrate intake does exceed one's needs.
European and Australian nutrition labels list carbohydrates as net carbs (Total Carbs - Fiber), and have a separate fiber value.