The Ketogenic Diet: Calorie Confusions & Details When Doing Keto and Intermittent Fasting



  1. Excellent video. Very easy to understand and incredibly helpful. And FREE! Thank you so much!😊👍

  2. I don’t know how I can eat 4 cups of salad plus my meal in one sitting! Its just too much for me! Any advise here? I don’t want to eat just the salad because I don’t want to lose weight. My goal is to gain muscle while helping my liver and gallbladder.

  3. Interestingly enough, I did OMAD today and came out with 86g of fat, purely by coincidence. Usually, I have a big (spring mix plus extra spinach) salad, but today I had ham and cabbage soup, and my carbs were 27 total, 18 net. I finished with wild sockeye salmon over cauliflower rice, smothered in a garlic butter sauce. That kinda pushed me higher in protein, by percentage, to 25.7%. I don't think that sucks, and I'm full, so I won't be eating any salad, which would just drive up my carbs anyway. 

    Kinda wondering what you think. I'll tell you what really happened: I had to make the soup and cook the salmon and sauce, and I just didn't get the timing in to build the salad, so it didn't come first. Also, the whole ordeal took about 2 1/2 hours because I ate the soup before I started the salmon and sauce. I probably should have built the salad while the soup was cooking, and eaten the salad first, but while the soup was cooking, I was doing mise en place for the salmon and sauce. Guess I should have let the soup sit while I ate and prepared the salad. If I had, however, my carbs would have been a higher percentage, but I'm looking at them, and my total was 1206 calories, about 750 short of my target. So, a salad would be about half the difference. Maybe I should make a small salad now…okay…I'll do that, even though it's in the wrong order.

    Yeah, that balanced out my macros, and only cost me a couple hundred calories (not as big a salad.)

  4. Hi Dr. Berg
    How I determine how many calories I should eat per day? I’m a female,5’2 and weight 146 lbs. I being eating 2 meals per day and my total calories is 1200

  5. How many grams of vegies or salad are in 7 cups? For the love of God, are these videos only for americans or for the whole world? Cups can be very confusing, gram is gram there is no confusion in that. So that cups measurement left me even more confused.
    Dr Berg, why don't you tell the rest of the world who use metric sistem how many grams of green leaves are in a cup? This is so frustrating.



    STEP 1: .36 – .7 grams of protein per pound


    0.70 grams of protein x 120lb

    = 84 grams of protein per day

    STEP 2: Figure out protein in food, until it reaches desired grams of protein per day


    1 medium egg = 6 grams of protein

    How many eggs does it take to get 84 grams of protein?

    14 eggs = 84 grams of protein

    I would need to eat 14 eggs, to reach 84 grams of protein, which is the amount of protein I need for that day.

    That is what he means.

    In my case, I only eat one meal a day, so 14 eggs in one sitting.

    If I ate two meals, it would be 7 eggs in one sitting, 7 eggs in the other.

  8. 4:00 you said the body holds on to nutrients during intermittent fasting. Are you saying our metabolism is slowing down?

  9. Eat fat only if you want to maintain your weight loss…. so DON'T eat fat if you want to lose weight!

  10. Thank goodness. This was not too complex. I needed a more comprehensive explaination of the ratios between proteins, carbs, and fats. Now I can more effectively control my intake.

  11. Only question I would have is are the calories the same for all? Shouldn’t
    It be different for men and women?
    Body type, etc.? Other than that you
    Gave me all the info I’ve been trying to
    Find! Thank you! Very easy to understand.

  12. can someone help me i'm keto adapted is it bad if i eat 500-1000 calories of fat/protein

  13. Guys I simply it for you , eat less move more and you will lose weight , fuel for energy

  14. For my body size 1300 cal per day would be enough. According to your theory I would be able to live on 800/900 cal a day if I only consume one meal a day.
    Does not sound as a pattern for life.

  15. Hi,, hope u can answer some questions I have .. starting with the caloric deficit. I’m 5’4 weight 125 45 years old . Base on my calculations done using an equation my BRM is 1204 times the PAl ( activity level calories) depends on my type of life which is light active 1250 x 1.5 = 1875. I’m supposed to consume that amount of calories ,, but I’m looking to reduce my weight and tone muscle.. with healthy Keto and Intermittent fasting 7/17 .. questions
    1-How can I get my caloric deficit without compromising my metabolism?
    My workouts are Hiit interval.which includes weight and in betweens hit impact cardio.. similar to CrossFit
    2- which app you recommend to tracks your calories ? I’m using Carbs manager but the app calculated my calories to 1396 Calories, The macros I have to 5 % carbs, 25% protein and 70% facts. But I can’t adjust the consume calories .. I would like to eat healthy but with compromising my metabolism as mention before ..I’m no sure what amount of calories is correct for me at this point .

    I’m doing two meals ,, exercise 4 hours after my first meal when I add to the tracker my burned calories During exercise must of the time my calories are less than 800 calories..

    Hope u can help

  16. Why is the salad so important ? I have trouble eating enough. Getting full. And so many Keto vids do not focus on the salad/veggie.

  17. If I'm working out, should I eat more protein.
    I ride my road bike approx 15 miles 3 times a week.
    I eat two meals a day

  18. The amount of calories consumed with each meal decreases the less meals you consume a day – I understand that. But – without depending upon Dr Berg's calculator – how do you manually work out how many calories you should consume on 'one meal a day' – especially to maintain weight rather than lose it?

  19. This is exactly what I was looking for. Tried intermittent fasting and wasn’t meeting calorie goals and was just generally to full to consume the necessary foods.

  20. Thank you so much! I've been on keto for over a year. I started IF late last year and I couldn't maintain 1,000 calorie. I needed to readjust. Thank you, thank you

  21. Please help with proteins. He says 4oz = 90g; 5oz = 75g and 8oz = 60g. The ounces increase and the grams decrease per meal. I d'not understand. Thank you!

  22. Thank you so much Dr. Eric. I could never do a keto because I could never understand this confusion you just cleared it out. I wish the video was a bit more in detail like all the foods that one can include for each (protein fats veggies carbs) specially for vegetarians. But still it made things so much clear to me instead of confusing me as you kept mentioning in the video

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.