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What are Keto Macros?
By now, most of you have probably heard of keto macros.
But, you may not really understand how important they are.
Now, if you are relatively new to a keto diet, you may want to start by reading our previous post and get that background information first.
That post can be found right here; ultimate keto guide for beginners.
Once you’ve got those basics down, it’s time to wrap your heads around keto macros and the keto calculator.
Using a keto calculator can individualize your eating plan because it’s based on your age, height, current weight, and weight loss goals.
Micronutrients vs Macronutrients
When we talk about macros, we are simply referring to the ratios of macronutrients and calories your body needs on a keto diet.
There are actually two types of nutrients that exist in our foods according to nutritional science.
These are known as macronutrients and micronutrients.
Even though the keto diet tends to focus on macronutrients, we want to be sure we are also getting our required micronutrients.
You see, the micronutrients are the vitamins and minerals along with essential amino acids and fatty acids.
So we always want to choose nutrient dense foods.
Putting the micronutrients aside now, knowing the proper macros for your body when on a keto diet will help you reach your weight loss goals.
According to some nutrition experts, there are 6 nutrients which are considered Macros.
Proteins, fats, carbs and fiber are the ones we will focus on in this post. Water and antioxidants are critical too, but not typically included in keto macro calculators.
Following the recommendations for these is how you turn your body into a regular fat burner.
When you are eating according to your calculated ketogenic macros, you will be reaching ketosis regularly and metabolizing fat.
That is to say, burning fat vs. carbs as the main source of energy.
Fat is a much more stable and slower burning fuel so you alleviate big spikes and dips in blood sugar; making you feel more stable too.
Your body stores fat as a reserve source of energy when it is needed.
You can call it a secret weapon which your body uses only when there is no other source of energy to use.
This type of fat works as an insulation to keep your body warm.
For instance, the fat beneath your skin always provides the required heat when skin temperature drops; especially during the cold winter season.
Too much fat is not healthy as we already know, but so is too little so we need to monitor ourselves and check with our doctors to make sure we stay in the healthy range.
So, if you can trick your body to use this stored fat as your daily source of energy, you can burn your fat much more easily.
Why you should use a Keto Calculator
It is best to use a keto calculator to set your diet parameters accurately.
Some apps also provide a tool that allows you to keep track of your daily macros when you are on a keto diet.
There are a plethora of Apps now which provide this type of support.
We recommend you to choose a calculator out of these which works best for you, but here is one keto calculator we found online that works well to find your daily percentages.
Individually Calculated to Your Needs-
Keto macros, in most of the cases fall within about the same range for the majority of people.
For a typical keto diet: (these ranges can vary slightly depending upon your source of information)
Fat- this can range between 70 to 80 % of your calorie intake
However, just going by percentages alone doesn’t really help us until we know how many calories we should be working within.
Therefore, a keto calculator can give you the whole picture and individualize parameters for your unique needs.
Now, a keto calculator online or in an app is not the only way to do this.
Keep in mind, that it’s less convenient and may be less accurate but some people still prefer doing it themselves and tracking in a paper log.
Below is some information on how to count your net carbs so you can properly track them as well as how to hand calculate your protein and fat estimates based on a general recommendation of daily calories.
Let’s Start with calculating your Net Carbs and then we will move on to Proteins and then Fats :
What are Net Carbs?
Net carbs are the total carbs in a food MINUS the fiber we intake.
Essentially, fiber cancels out its equal in carbohydrates.
This is important because our body only generates glucose from those net carbs.
Moreover, when it comes to the fiber, it does not have an affect on blood sugar.
Therefore, you can load your body with healthy fiber without many worries, unless too much makes your digestive system cranky.
Then, of course listen to your body and back that down a bit.
So, you will want to keep an eye on the nutrition labels, but you can easily find this information online for almost any food.
You can even use mobile apps, such as MyFitnessPal and SELFNutritionDATA to fulfill this purpose and make it convenient.
And once you have figured out the total carbs from your labels, SUBTRACT the fiber. VIOLA!
There are your NET CARBS.
Keep in mind that your daily intake of net carbs should not exceed 25-30 grams if you are looking for ketosis.
This is the upper limit on the scale of net carbs. But many in the keto community feel that the optimal range for a normal human body is about 20 net grams per day.
But the case is different when it comes to athletes as they may need more energy and will want to add in some more carbs pre- and post workouts.
As a general rule, you need to take in about 1.5 to 2.5 grams of protein per kilogram.
That implies that you would require about 0.7 to 1 protein per pound of lean muscle mass.
There are at least three different ways you can calculate your daily protein needs. Each is slightly different.
For an explanation of the three ways, you can visit this post.
The following formula will help you in determining your daily allowance of protein.
Calculate your body fat by using the formula given below:
This is using a sample body fat percentage of 20% and weight of 160 pounds as a sample.
160 pounds X 20% = 32 pounds of fats
Now subtract the 32 pounds from your weight : 160-32=128
Then you would multiply by a decimal depending upon your activity level.
For example, an active person uses .8 and a sedentary person uses .5
So for an active person, you’d have 128 lean mass multiplied by .8 to give 102 g protein recommended per day.
Again, you can see examples of 3 ways to calculate your protein needs in the link given above.
The final step to calculate keto macros is to find out the proper intake of fat.
We stated above that for a keto diet, a range of 70-80% of your calories will be from fat.
That’s because fat is a major factor when it comes to weight loss and helping you feel full and not deprived.
A keto calculator app can certainly help you figure this value out.
Just keep in mind, the following facts:
- each gram of fat contains 9 CALORIES
- while protein and carbohydrates contain 4 CALORIES per gram
Therefore, MULTIPLY the grams of fat by the calories per gram so you can find out the total calories of fat that you can intake.
The amount of fat you should intake differs between males and females.
A very basic general guideline often give is, a woman needs to eat 2000 calories per day whereas a man needs 2500 calories.
Therefore, a woman eating 2000 calories in order to get the 70% of daily calories in as fat, would have to be eating 1400 calories of fat.
To work backwards now to grams, that’s over 100g of fat per day.
To put this in perspective 1 tablespoon of coconut oil has 13g of fat.
Of course, these numbers will also vary depending upon your age, height, activity level, and weight goals.
Keto Macros Guide Summed Up:
Now we know that the macros to pay a lot of attention to on a keto diet are your fats, carbohydrates, fibers, and proteins.
Net carbs are what you want to calculate toward your total carb allowance for the day and you can have more carbs if you are an athlete or when you workout.
We also know that if you want to achieve your goal of having a healthy body weight, then balancing your macros should be your first priority.
In order to do this, the easiest and most convenient/accurate way is to use a keto calculator and keep track with an app.
Of course, pen and paper notes work to track your macros as well.
But, we also learned how to do quick estimates of our macros by calculating them based on general guidelines.
It will take some experimenting within your calculated ranges to see what works best for you.
It can be a bit tricky sometimes but as always, remember that “practice makes perfect”
Don’t freak out if you aren’t able to get your keto macros in order all at once.
Like everything in life, give yourself a break, forgive yourself for mistakes and move on; always inching in the direction of improvement.
This is a gradual process, eventually, it will feel automatic.
Be sure to read our related post about common keto mistakes as you embark on your keto journey too because it just may help you avoid some discomfort!
Always remember that the keto diet may not be right for everyone and you may be a person, like myself, who is better suited to a low carb, paleo way of life.
If you find that you are not feeling well or not enjoying life, then reevaluate-it’s OKAY!
We are all different and we all need different things, including things within our diet plans.
Find some great low carb high protein foods that are not meat by reading the post linked here.
DISCLAIMER FOR HOME REMEDIES FOR Keto Macros:
THE INFORMATION PROVIDED IN THIS WEBSITE IS FOR INFORMATIONAL PURPOSES. IT IS BASED ON MY OWN PERSONAL EXPERIENCES AND OPINIONS. I AM NOT A MEDICAL DOCTOR AND WHAT IS WRITTEN SHOULD NOT BE USED TO DIAGNOSE OR TREAT ANY DISEASE OR ILLNESS. THE PRODUCT LINKS ARE NOT MEANT TO BE CONSTRUED AS MEDICATIONS OR TREATMENTS AND YOU SHOULD CONSULT YOUR DOCTOR BEFORE TAKING ANY SUPPLEMENTS, HERBAL PRODUCTS, OR STARTING ANY EXERCISE OR DIET PROGRAMS.