Have some fun with government corruption:
https://www.nal.usda.gov/fnic/dri-calculator/
Says my daily carbohydrate consumption should be between “295 - 426 grams”.
And now you know why 1 out of 11 of us has T2 Diabetes (including me), not to mention heart disease, obesity, T3 Diabetes (Alzheimers).
By the way, for a T0, the magic number is under 100 grams. T2 is 30 to 60 grams.
Had me at 390-564g carbs, YAH! Although thinks my metabolism would take ~3500/day… which it SHOULD for my muscle mass and activity… sadly not even close though [thanks fasting]. Surprisingly it’s fat range for me is in the range I actually eat.
Hmmm. I wonder why as a T2 Diabetic, I am under total control without any drugs by eating a historic human appropriate diet (keto)? Hmmmmm.
92 mg/dL this morning.
Do you follow Steve Cooksey? The Diabetic Warrior? Great info, great inspiration, N-1 for over 9 yrs… maybe more, now.
That’s nothing if you break that up into three squares a day?
Then if you exercised (physical exertion) that would be equal to or mimic fasting or restricting calories? (rounding that off would take 295, down to 50 grams even 30 or 20 grams?)
But who really eats that low in carbohydrates? (1 cube of sugar is 2.3 grams of carbs, 10 cubes of sugar in two thinly sliced pieces of whole wheat bread…eeek! Even so I’ve been able to keto wheat bread!)
I would say those numbers are correct scientifically but a keto lay person would misunderstand it?
Oh I never trusted ANY calculators including keto ones, they are just incompatible with my needs 
Humans are way too complex for them to be reliable anyway.
I don’t even want to think about carbs here, that would give me virtual carb poisoning… High-carb is an insanely bad idea for me for multiple reasons but I am sure most persons with my stats eat less carbs than “my” lower number (295g). Many of us can’t handle near as much.
I ate more in my past but that was far from ideal even then and now it would be horrible.
But 56g protein? I never could figure out how to keep my protein below 100g almost every day even when I actually eat little (I have a theory but it’s unrealistic)… That’s such a tiny amount, I easily and regularly go beyond 150, after all… But it feels good so I don’t worry, I just try not to waste precious protein. I put effort into this and I feel pretty good about my intake and I am realistic about it too.
Dietary Cholesterol
As low as possible while consuming a nutritionally adequate diet.
Well, it’s fine, I don’t even eat brain and totally need my 5-12 egg yolks to get my nutrients, after all I like these words, as low as possible and some condition, I often use things like this myself.
If my body works nicely, why would dietary cholesterol matter? I thought that myth was busted already. I actually know it was.
But it’s a nice, generous calculator regarding calories. It’s pretty fine for me and my SO now (it’s off if I use my past weight and activity level). Other calculators always gave us super tiny numbers… But as far as I know, those were better for the average person. And even this would be not enough for someone with our slightly quicker than average metabolism and much more muscles, of course. Even without activity, that just makes things even less reliable.
Sodium and water is fine for me, surely not for everyone. I avoid trans fats myself. And embrace both saturated and unsaturated fats, what else could I do anyway? My food contains both in big amounts. But I wouldn’t worry about them anyway as my food is fine and I feel right on my default diet. And I almost never feel right if I add much more carbs. It’s pretty clear what I should do.
Sorry, I tend to carried away when I see such things, I don’t know why. It has nothing to do with me and hopefully everyone on this forum knows much better than listening to such things…
T2 Diabetes is caused by sustained exposure to unnatural high glycemic levels of carbohydrates not found in nature. T2 is literally carbohydrate poisoning. Humans DNA is not programmed to handle the levels the USDA quotes. For a healthy T0, 100 max per day. The USDA food pyramid was up for sale to the highest bidder.
Historically humans did not eat grains. I was not until we discovered beer that we hybridized seeds at the end of grass blades to make better beer and all this started. It got so much worse with the USDA food pyramid: we now even have children with T2.
The think about the keto diet is that is in not a diet. Keto is what humans historically consumed for all but the last 80 years or so. Keto is what humans are programmed to eat.
I’m eating 50 grams net carbs lately, high by this community standards but 10% of what that calculator recommends. It thinks I need 3,000 calories to maintains. Crono estimates 2800 calories. One part that’s intriguing is the UL’s for micro nutrients. Crono tracks them for me. Should I be using custom settings closer to the UL’s?
I don’t knwo what UL (underwriter laboratory?) means.
50 grams of carbs per day is perfect for a T2. A T0 could go a little higher.
But you used the term “Net carb”. If by that you are meaning you are subtracting your fibre from your carbs, you are making a terrible mistake. That fibre is a sugar molecule and gets broken down into blood sugar by your gut microbiome (gut bacteria). Don’t subtract the two. Count your fibre only for your gut health.
Instead, learn your Glycemic Load (GL). GL tells you how fast sugars are entering your blood stream. Keep it under 20 a day. Go to
https://nutritiondata.self.com/
It will list the GL of the quantity of the particular food you are consuming. You just add it up through out the day. A good, low GL will help you get back to what is historically appropriate for humans to consume – what our DNA is programmed to do.
Wild blood sugar swings will eventually kill you. A good, low GL will prevent that.
The USDA DRI Calculator is based on, supports and advocates the same overall dietary guidelines that created the current world-wide epidemic of obesity, CVD, diabetes and a multitude of associated metabolic disorders and diseases: high carbs, low fat and a pissant amount of protein. Who woulda thunk? Thanks for the link, good for a few laughs playing around with the inputs.
About Fat
The Acceptable Macronutrient Distribution Range (AMDR) for fat is defined as a range of intake - with a lower and upper boundary - that is associated with reduced risk of chronic disease while providing adequate intake of essential nutrients.
The AMDR for fat is expressed as a percentage of total energy intake because its requirement is not independent of other energy fuel sources or of the total energy requirement of the individual. Thus, the AMDR is not considered a Dietary Reference Intake (DRI).
The AMDR (as a percent of energy) for fat is 30-40% of total energy intake for children ages 1-3, 25-35% of total energy intake for children ages 4-18, and 20-35% of total energy intake for adults.
Saturated fatty acids: As low as possible while consuming a nutritionally adequate diet.
About Carbohydrate
The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate is defined as a range of intake - with a lower and upper boundary - that is associated with reduced risk of chronic disease while providing adequate intake of essential nutrients.
The AMDR for carbohydrate is expressed as a percentage of total energy intake because its requirement is not independent of other energy fuel sources or of the total energy requirement of the individual. Thus, the AMDR is not considered a Dietary Reference Intake (DRI).
The AMDR (as a percent of energy) for carbohydrate is 45-65% of total energy intake for children ages 1-18 and adults.
A DRI for added sugars was not set. A maximal intake level of 25% or less of total calories from added sugars is suggested.
I find the recommendation for lots of linoleic acid equally depressing. 1:10 between n-3 and n-6 is very unhealthy.
The thing is that once you get over the high glycemic carbohydrate addiction, you will become like other mammals and your body will tell you what it wants as well as when to stop. Salt and fat intake are good examples of this.
I would venture to say that most government recommendations are based on how much their palms got waxed and by whom.
Yikes! It told me 20 times the carbs i am getting with Keto, and fat was about 50 grams lower than Keto…my blood numbers and weight have never been better than on Keto.
Same here. I stopped all medications in 12 weeks on Keto…after 12 years T2D.
It says I should eat 1914 cal/day and 215-311 g carbs per day.
Yeah…right. I’m guessing that is close to what I was eating when I was 40 lbs heavier, my knees hurt and I felt like crap.
No thanks!
Net carbs work better for some of us. I substract (more like totally ignore) fibers and sugar alcohols alike. I eat close to no fibers and I don’t want to eat big amounts of sweeteners so my total carbs aren’t very high either (I don’t keep it below 20g though, sometimes it happens, sometimes not) but it doesn’t really matter, only net carbs are important for me according to my years long experiences, they are very clear. Some people notice they should use total carbs. Each to their own. Even our goals are different. Mine is feeling right and satiated and I need very low net carbs and some other things for that. Total carbs never seemed to matter. The type of (net) carbs matter very little too, I mean, in my own case, it’s surely different for many others.
USDA has more micro nutrient values than RDA. UL is another that means upper limit. Cronometer tracks micros and compares to RDA’s by default but I can use other values.
Crono says my total carbs are 280 calories (280/4 = 70 grams) which is 10% of total calories. Net carbs reported is 55 grams (55 x 4 = 220 calories). I burn 1100 calories a day doing 2 hours of walking/cadio/lifting and wanting to believe my activity level keeps sugar scarce in the blood stream. (My RMR is 1700 calories)
Depends on what you mean by carbohydrate?
If your talking pure sugar, yes, but whole wheat bread no, if you cut out the refined sugar then you can eat the bread because your primary source of nutrition is coming from protein and fat which allows you to eat the bread; I’ve done it and it does in-fact work on a ketogenic diet.
That’s not true humans always ate grains (baby wheat grass) it’s when they started refining sugar and taking the germ out of the flour, in other words flour must be baked within 48 hours of being milled and consumed. Sits on a shelf with preservatives your eating saw dust (highly glycemic)? Bread especially fermented seed flour is highly nutritious and good to eat on a ketogenic diet, despite the ill educated keto experts out their who have no idea what they are talking about?