Fat, protein and carbohydrates in numbers
To calculate a ketogenic meal, you need to put numbers on the amount of fat, protein and carbohydrates in each ingredient, and then sum them for the entire meal.
From declaration to grams
If a food has 20 g of fat per 100 g, and you weigh 50 g of it, that gives 10 g of fat (20 × 0.5 = 10). Do this calculation for fat, protein and carbohydrates for each ingredient in the meal.
Sum all ingredients
When you have calculated fat, protein and carbohydrates for each individual ingredient, you sum them. Total fat, total protein and total carbohydrate for the entire meal are what are used to calculate the ratio.
A calculation example
A meal with 30 g butter (24 g fat, 0.3 g protein, 0.3 g carbohydrate), 40 g egg (5 g fat, 5 g protein, 0.3 g carbohydrate) and 20 g cream (10 g fat, 0.7 g protein, 0.8 g carbohydrate) gives a total of 39 g fat, 6 g protein and 1.4 g carbohydrate. Fat calories: 39 × 9 = 351. Protein+carb calories: (6 + 1.4) × 4 = 29.6. Ratio: 351 / 29.6 ≈ 11.9:1 – rounded to the nearest half.