How To Calculate Your Macros For A Keto Diet

If you want to learn how to calculate macros for a keto diet this is the best macro calculator. Learn how to calculate net carbs, how to utilize a protein calculator, and more!

How Do I Calculate My Macros For Keto?

This article will explain macros for a keto diet. I’ve also included the best keto macro calculator for you to figure out the right proportions of macros as you determine how to get into and stay in ketosis. Learning how to calculate net carbs and macros is critical to ensuring that you can get into ketosis and stay in ketosis.

The Best Keto Macro Calculator

Here’s a handy-dandy app for you to use! This Free Keto Macro Calculator will help you figure out how much of each macronutrient to eat to reach your goals.

However…

Start with this keto macro calculator . I will tell you though, that for many of us who have been overweight for a long time we are not able to eat all the calories these types of calculators tell us we can. Adjust downward if needed.

[keto_calculator]

Determining Body Fat

I use this Body Fat Scale to help me gauge my body fat. I’ve had it for 8 years and it still works great.

For our purposes, low carb macros or macronutrients are carbohydrates, protein, and fat (C/P/F). All of your food can be thought of as different combinations of C/P/F. Much of keto is maintaining the desirable balance between these macros, and for the serious stages of Keto, you need to understand this.

On a typical keto diet plan , you want between 20-40 gms of net carbs, you want enough protein to maintain muscle mass , and you want enough fat to provide satiety .

Depending on your current weight, and your end goal, the number of calories you need to eat each day will differ. Utilize a micronutrient calculator to determine the exact amount for your body.

Because they serve as a proxy for things that will keep your insulin and your blood sugar in check. Once you pass the beginning stages of Keto, you will need to calculate low carb macros to maintain ketosis.

The easiest way is to utilize a keto macro calculator. There are so many macro calculators for keto diets out there, it’s hard to know which ones to trust. I use this keto macro calculator with the most success.

Fat: 40 to 70% Protein: 15 to 30% Net carbs: 15 to 30%

Fat: 60-75% Protein 15% Net Carbs: 10%

Keto Diet Macros Rules

• Limit your carbs to 25g net carbs – typically everyone reaches ketosis below 20g. Many are able to reach and stay in ketosis at 50 gms so be sure to test.
• Eat all your protein , which is typically about 0.6 gms per pound of body weight for those who are not super physically active.
• Eat Fat as a lever , and only if you are hungry. You do NOT need to eat all the fat.

How Do You Get Into Ketosis and Stay There?

People argue endlessly about whether this ingredient or that “is keto”. It’s not an ingredient per se you should worry about—you should worry about being in ketosis . There are ways to get into and stay in ketosis.

The ways to do that are:

1. Control what you eat.
2. Control when and how often you eat.

Foods to Avoid To Stay Within Your Keto Macros

Here’s a high-level view of which foods contain a lot of carbs:

• Starches such as pasta, rice, potatoes, bread, oats
• Sugars such as sugar, honey, molasses, high-fructose corn syrup (so use an alternative like these )
• Grains such as quinoa, wheat, amaranth, millet
• Beans and legumes - such as kidney beans, chickpeas, blackeyed peas (except black soy beans)
• Fruits - especially tropical fruits (berries are lower carb than other fruits) (see the best low carb fruits here )
• Starchy vegetables - like peas, corn, sweet potatoes, winter squash etc. (see the best low carb vegetables here )

New to Keto?

Read this post on What to Eat On Keto To Get Started if you’re brand new to Keto and need to know the basics. It will help you understand Keto and the basics of the diet.

Do I Really Need to Count Macros For Keto?

Well, a lot of people count nothing but carbs . They limit their carbs, and other than that, they just eat protein and fat when they’re hungry.

This does work for many people. I think that what works best for many of us, is to start stringently by counting everything. Over time though, as you become more familiar with all the hidden sources of carbs, you can stop being super fanatical about tracking if you prefer not to.

At that point, you could track just carbs.

For me, I find I do better when I track everything that goes into my mouth. For others, the tracking makes them crazy.

So you do what works for you.

But in general, if you want to track macros for a low carb, or keto diet, this free calculator is a fantastic starting place.

Don’t forget to check out my other Ketocookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.

Originally Published May 29, 2018

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Pressure Cooker Lamb Rogan Josh is a Kashmiri-style lamb curry made with leg of lamb, red onion, garlic, ginger, Greek yogurt, tomato paste, cilantro, and warm spices like garam masala, turmeric, cinnamon, smoked paprika, and cayenne. It’s quick and works well for a weeknight Indian curry, since it’s about 45 minutes total with the Instant Pot doing most of the work. Unlike traditional rogan josh that requires longer simmering and more hands-on steps, this version is a simple mix-and-cook pressure cooker method for deep flavor with minimal fuss.

What Makes Lamb Curry So Amazing?

• Fast. While this isn’t your typical “fast recipe” that is done in under 30 minutes , it is still extremely quick to make compared to the traditional method.
• Easy. A fantastically simple pour and cook recipe made in your Instant Pot .
• Low Carb . Only 4 net carbs per serving.
• Delicious. Absolutely packed with delicious flavor.

A while ago, I posted a Lamb Rogan Josh recipe that used Onion Masala . While I think this extremely versatile onion masala is a great thing to make and have at hand, I also wanted to post a recipe for people who didn’t have the onion masala made, and still wanted to make the Rogan Josh.

What Is Lamb Rogan Josh?

First of all, for those of you who want to learn how to pronounce it, it’s not Josh. Rather, say it like Joe-sh.

So what is it?

It’s a Kashmiri lamb curry dish. Wikipedia has some nifty definitions of it, but at its heart, it is a hearty, braised lamb dish that is the signature dish of Kashmiri cuisine.

You can make this Rogan Josh with beef or chicken. While that is not traditional, you know what is IS?

Delicious. That’s what.

It has a signature red color to it and that often comes from using Kashmiri Chilis. Since those are not so easily found, I use a combination of smoked paprika and cayenne pepper to lend both color, and flavor to this dish.

Ordinarily, this dish takes FOREVER to make, but it’s worth it. I’ve created a super simple, one step recipe to make this a lot easier–but it still tastes exactly like traditional Rogan Josh . You’re welcome.

One more bonus: This is a keto, low carb recipe. I didn’t do anything really all that special to make it keto. It just happens to use meat and veggies and nothing else.

What Does Lamb Curry Taste Like?

This delicious lamb curry is the perfect combination of smoky and sweet. It also has the slightest hint of spice thanks to the addition of spices such as paprika and cayenne.

Ingredients You’ll Need

• 1 pound leg of lamb - The lamb is the star protein of this dish. Using leg of lamb gives a tender, flavorful result when slow-cooked.
• 1 Red Onion - Onions create a sweet and aromatic base for the curry. When sautéed, they add depth and help thicken the sauce slightly.
• 4 cloves Minced Garlic - Garlic adds savory umami and aromatic depth.
• 2 teaspoons Minced Ginger - Ginger provides a warm, slightly spicy undertone that balances the richness of the lamb.
• 1/4 cup Full-Fat Greek Yogurt - Yogurt tenderizes the lamb and contributes creaminess to the sauce. It also helps mellow the heat from the spices.
• 1 tablespoon Tomato Paste - Tomato paste adds umami, subtle sweetness, and acidity.
• 1/4 cup Cilantro - Cilantro is a fresh herb that adds brightness and a slight citrusy note at the end of cooking.
• 2 teaspoons Garam Masala - Garam masala is a warm spice blend that defines the flavor of Rogan Josh.
• 1 teaspoon Smoked Paprika - Smoked paprika adds mild heat, a subtle smokiness, and a rich red hue to the curry.
• 1-2 teaspoons Salt - Salt enhances all the flavors in the curry.
• 1 teaspoon Turmeric - Turmeric adds earthy, slightly bitter notes and gives the curry a beautiful golden color.
• 1/2 teaspoon Ground Cinnamon - Cinnamon adds warmth and subtle sweetness that complements the savory spices and lamb.
• 1/4-1 teaspoon Cayenne Pepper - Cayenne adds heat. Adjust to taste depending on how spicy you want your curry.
• 1/4 cup Water - Water is added to create the base of the curry sauce.

How Do You Make Rogan Josh Lamb Curry?

1. Gather all your ingredients together so you can marinade the lamb. This step really helps to tenderize and flavor the lamb.

2. Use yogurt in the marinade to add flavor, to tenderize the meat, and also to add liquid to the pot for cooking.

3. Once you have everything together in the bowl, mix and let it marinate for a while. I’d say 30 minutes is great, and overnight in the refrigerator is fantastic (but not necessary).

4. When it’s time to start cooking, place the marinated lamb and all the spicy goodness into the Instant Pot or electric pressure cooker. Add a little water, but most of the liquid in this recipe will come from the lamb, yogurt, and onions.

5. Cook at high pressure for 10 minutes for a tender lamb, 15 minutes if you want really soft lamb. Allow the pot to sit undisturbed for 10 minutes, and then release all remaining pressure.

Tips & Tricks

1. Marinate the lamb for at least 30 minutes if you can. This really helps to tenderize the meat and make a wonderful lamb curry.
2. You can use lamb, goat, beef, or chicken to make rogan josh. While not traditional, it is still delicious.
3. If you have an 8-quart, you may need to double the recipe.
4. Make sure to spread the lamb all over the bottom of the Instant Pot . Although I list the water in this recipe as optional, if you’re not sure about the quality of the meat you are using, use the water the first time.
5. This recipe works well for meal prep, as you can marinate the lamb for a day or two before cooking.
6. You can also mix up the lamb in the marinade, put the contents into a zip top bag, and freeze. When ready to cook, pour water into the bottom of the Instant Pot, add the frozen lamb and marinade, and cook as directed. You do not need to increase the cook time.

What To Serve With This Lamb Curry

• Basmati Rice - Light, fluffy rice that soaks up the curry sauce beautifully.
• Garlic or Butter Naan - Soft, pillowy bread for scooping up the flavorful gravy.
• Jeera Rice - Adds a warm, earthy note that complements the spices in the curry.
• Raita - A cool yogurt-based side (like cucumber or mint raita) that helps mellow the heat.

How Long Does it Last?

Cooked Lamb Rogan Josh can typically be stored in the refrigerator for 3 to 4 days when kept in an airtight container.

Make sure it’s cooled to room temperature before refrigerating, but don’t leave it out for more than two hours to prevent bacterial growth.

Can You Freeze It?

For longer storage, Lamb Rogan Josh freezes exceptionally well; place it in a freezer-safe container or heavy-duty resealable bag, removing as much air as possible to avoid freezer burn. Properly frozen, it can last for 2 to 3 months while retaining its flavor and texture.

When reheating, thaw it overnight in the refrigerator and warm it gently on the stovetop.

Lamb rogan josh is usually mild to medium rather than “vindaloo-hot”. It’s a Kashmiri-style lamb curry known more for warm, aromatic spices and a rich sauce than intense heat. A lot of the famous red color traditionally comes from Kashmiri chili powder, which his recipe doesn’t have, but the dish can become spicy if extra cayenne/hot chili is added. If you want a milder Instant Pot lamb rogan josh, go light on cayenne. You’ll still get that classic flavor without the burn.

Leg of lamb works just as well as lamb shoulder and stays leaner, but it can be a bit less succulent if overcooked. Keep pieces evenly sized and don’t go too long. If you want the most “restaurant-style” melt-in-your-mouth texture, shoulder is the most forgiving choice

Your yogurt curdled in lamb rogan josh because it hit too much heat or acidity too fast.Yogurt can split when boiled hard, added straight from the fridge, or stirred into a very hot, acidic masala.

More Lovely Lamb Dishes

Here are a few other lamb favorites to try.

• Instant Pot Lamb Dum Biryani
• Air Fryer Sichuan Lamb
• Air fryer Tandoori Lamb
• Lamb or Beef Gyros
• Loin Lamb Chop Recipe With Harissa Sauce

Lamb Rogan Josh | Instant Pot Lamb Curry

Equipment

• Mixing Bowl
• INSTANT POT DUO 6 QUART
• Measuring Spoons
• STAINLESS STEEL MEASURING CUPS

Ingredients

• ▢ 1 pound ( 453.59 g ) leg of lamb, , cut into cubes or beef or chicken, and use Instant Pot charts to adjust cooking time accordingly
• ▢ 1 ( 1 ) Red Onion. chopped , diced
• ▢ 4 cloves ( 4 cloves ) Minced Garlic
• ▢ 2 teaspoons ( 2 teaspoons ) Minced Ginger
• ▢ 1/4 cup ( 50 g ) Full-Fat Greek Yogurt , (if you’re dairy free, add some lemon juice and 1/4 c water while cooking)
• ▢ 1 tablespoon ( 1 tablespoon ) Tomato Paste
• ▢ 1/4 cup ( 4 g ) Cilantro , chopped
• ▢ 2 teaspoons ( 2 teaspoons ) Garam Masala
• ▢ 1 teaspoon ( 1 teaspoon ) Smoked Paprika
• ▢ 1-2 teaspoons ( 1 teaspoons ) Kosher Salt
• ▢ 1 teaspoon ( 1 teaspoon ) Turmeric
• ▢ 1/2 teaspoon ( 0.5 teaspoon ) Ground Cinnamon
• ▢ 1/4-1 teaspoon ( 0.25 teaspoon ) Cayenne Pepper , (adjust to your taste)
• ▢ 1/4 cup ( 62.5 g ) Water

Instructions

• This is so complicated I don’t know where to begin.
• Mix everything together in a bowl. If you have time to marinate for an hour or eight, do it, otherwise just cook.
• Put the mixture into your Instant Pot.
• Cook at 15 minutes at High Pressure. Let it release pressure naturally for 10 minutes, and then release all remaining pressure.
• Yeah, you’re done. Eat.

Watch The Video

1. Marinate the lamb for at least 30 minutes if you can. This really helps to tenderize the meat and make a wonderful lamb curry.
2. You can use lamb, goat, beef, or chicken to make rogan josh. While not traditional, it is still delicious.
3. If you have an 8-quart, you may need to double the recipe.
4. Make sure to spread the lamb all over the bottom of the Instant Pot. Although I list the water in this recipe as optional, if you’re not sure about the quality of the meat you are using, use the water the first time.
5. This recipe works well for meal prep as you can marinate the lamb for a day or two before cooking.
6. You can also mix up the lamb in the marinade, put the contents into a zip top bag, and freeze. When ready to cook, pour water into the bottom of the instant pot, add the frozen lamb and marinade, and cook as directed. You do not need to increase cook time.

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Don’t forget to check out my otherBest-selling Instant Pot Cookbooks!

Indian Instant Pot , Keto Instant Pot, Instant Pot Fast and Easy , Healthy Instant Pot & Vegetarian Instant Pot .