Thursday, September 29, 2022

What Are Macros On Keto

How Low Can My Body Fat Go On A Keto Diet

How To Calculate Macros For Keto Explained in Detail

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How To Calculate Keto Macros

Youve likely heard macros and calculating/sticking to/going over your keto macros being mentioned as part of the keto diet.

So, if youre new to a ketogenic diet, then youll be wondering what macros are.

And if youve tried keto already, then youll be wondering about the best way to calculate your macros on keto, how to track your macros, and what to do if you go over them.

Well be covering everything related to figuring out Keto diet macros in this article.

What Is The If It Fits Your Macros Diet

IIFYM, or If It Fits Your Macros, is a type of flexible dieting that assist individuals to shed weight without feeling overly restricted. The IIFYM diet has been originally taken into accounts by fitness enthusiast Anthony Collova when he became frustrated with traditional dieting approaches.

IIFYM makes a new approach on dieting as it focuses on macronutrients rather than calories.

Macros or Macronutrients are contains four types of food molecules that human body can break down for energy. But, only three types of macronutrients are tracked in If It Fits Your Macros .

  • Protein
  • Carbohydrates
  • Fat

Alcohol is said to be the fourth macronutrient that contains 7 calories per gram, but keep in mind, it is not included in the IIFYM diet.

Following the IIFYM, or If It Fits Your Macros diet is very simple as it requires only a few steps:

  • Calculating your macros: such calculations are accounts to find how many grams of carbs, protein, and fat an individual need per day in order to meet his/her weight goals
  • Meeting your macros: Once an individual know about his/her macros, then he/she just need to stay within them per day. However, food intake is tracked and adjusted as required.


Typically, IIFYM diet is used for individual who seeking optimal way to lose weight but can be modified for individuals who want to gain weight as well.

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How Do You Calculate Keto Ratio

It is possible to go it alone and work out your own specific keto macro ratio based on the approved figures and fine-tune it by experience over time. But why would you want to do that when you can just use a keto calculator?

Our keto macro calculator is simple to use and takes into account:

        • Your age
        • Your body fat
        • Your lifestyle

Based on your answers – and be honest here! – the calculator will work out your Total Daily Energy Expenditure , which is the number of calories you burn in a day.

Then it will ask you to input your goal and then it will calculate the amount and ratio of the macros. In effect it is a calorie deficit calculator and calorie surplus calculator, depending on your needs.

Dont forget keto weight loss calculator recommendations are just a starting point. You want the machine that is your body to be fine-tuned, so its best to start with those macros until youre more experienced and then you can tweak the recommendations if you so choose. Some who have reached their desired keto goals continue to follow the keto diet but adjust their macros a few days a week, similar to the cyclic ketogenic diet described above in which keto days are interspersed with higher carb days.

How To Track Meals Using Myfitnesspal

What Is Ketosis and How Can You Achieve It?

Tap the + and choose the food button. Select whatever meal you are about to add in.

Now, youll be at a screen where you have many options. You can search for the food by tapping the search bar, you can tap the location logo next to the search bar to find a restaurant that you ate at, or you can click the barcode icon to scan the barcode of the food package. Most of the time, however, you will be using the search option.

For example, lets log the eggs that I had for breakfast. To do this, we must search for the food item .

Look at all the options you get when you search eggs. Which one should you choose?

A useful tip to use when you are overwhelmed by options is to choose the item that matches the description of what you ate and has a green checkmark next to it. According to MyFitnessPal, the green checkmark logo means that the food has complete nutrition information and accurately reflects the nutrition information from the product packaging.

For this reason, I recommend tapping the logo to the right of Search Results to filter out all randomly entered foods, leaving behind the most accurate entries. This will allow you to get the best estimates for your fat, protein, net carb, and fiber intake with each meal.

Anyway, lets get back to tracking breakfast. Lets select the first egg result with the green checkmark next to it.

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How Much Fat Should You Eat On Keto

Fat will make up the rest of your daily calorie allowance, once youve calculated proteins and carbohydrates. And the best way to calculate calorie allowance is with an online Keto calculator.

If youre looking to lose, maintain, or gain weight youll have a different daily calorie goal depending on which if these three is your aim.

Proteins and carbs are approx. 4 calories per gram. Fat is 9 calories per gram.

Multiply your protein and carb macros by 4. Then subtract that number from your daily calorie goal. Take that result and divide it by 9. The answer is your daily fat allowance in grams!

Bottom Line:

Calculate how many calories you need to eat using an online calculator. Figure out how many calories youll eat in protein and carbs per day . Then subtract that number from total calories per day to figure out how many calories of fat you should eat. Once you have your fat in calories, divide it by 9 to get your daily fat allowance in grams.

Cyclical Keto Diet Macros

Optional High Carb Macros
Total Calories0

The table above displays the optional high carb day macronutrient values for a Cyclical Keto Diet aligned with the calorie goal you have set. Macros default to 22.2 grams of fat, but the value can be adjusted as needed the carb macro will automatically balance for caloric needs.

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What Are Net Carbs

Plainly put, net carbs are the total grams of carbohydrates in any given food minus its grams of sugar alcohols and fiber. Heres the basic formula:

Net carbohydrates = total carbohydrates fiber sugar alcohols .

If you are not familiar with sugar alcohols, we tell you all about them here.

Heres an example of the net carb calculation, using a medium avocado, which, incidentally, does not contain sugar alcohols:

A medium avocado contains 17.1 grams of total carbs and 13.5 grams of fiber. So, to get its net carbs, you subtract the fiber from the total carbs , which leaves you with 3.6 grams of net carbs . Talk about reason to enjoy guacamole!

Do I Have To Use The Keto Macro Calculator To Get Results

Keto Macro Calculator Tutorial | How to Calculate Your Keto Macros | How Much To Eat On Keto

Simply by eating keto foods and cutting out the carbs, most people will eat fewer calories than usual and start losing weight consistently. However, following the diet in this way can increase your likelihood of hitting a weight loss plateau and not knowing what to do next.

One of the most efficient and effective ways to diet is by using a macronutrient calculator, like the keto calculator, as a guide for how much you should eat. It will provide you with estimates for the fat, protein, carbs, and calories you should consume each day to get the results you want.

To help you stay on track to meeting your macro needs, we recommend using a calorie tracking app like MyFitnessPal or Cronometer. If youd like to learn how to use these apps for the keto diet, read through our carb tracking guide.

  • Significantly increase your chances of getting the results you want
  • Enter and stay in ketosis
  • Stay on track with your keto diet
  • Stop guessing how much you should be eating
  • Enjoy all of the benefits of keto dieting and ketosis

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Breakdown In Grams Of These Macronutrients:

If you consume a keto diet of 1600 or 1700 calories per day, you must know how many grams of protein, fat, and carbs you consume. For this, first, you must know this:

  • Carbohydrates contain four calories per gram
  • Fat contains nine calories per gram
  • Protein contains four calories per gram

Amanda Maucere, a registered dietitian nutritionist at Lung Health Institute in Tampa, Florida, says if you aim to have a standard keto diet to get into nutritional ketosis, you have to consume 10 percent carbohydrates 20 percent protein, and 70 percent fat.

Why Do You Need To Know My Activity Level

This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate . We use this number, along with your body fat percentage, to estimate how many calories youll need for your goals.

The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form whats known as TDEE, or total daily energy expenditure. This is the keto calculators estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calories, you can use the custom input in the activity level section for an even more accurate macro profile.

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Keto Meal Plan To Fit Your Macros

You dont need to spend hours looking up carb counts for food or decoding nutrition labels. If you feel overwhelmed by the idea of counting macros, a macro meal planner can simplify the whole process.

My Easy Keto Meal Plans App does all the math for you:

  • Simply drag and drop meals into your plan.
  • The app will instantly calculate your total calories, net carbs, fat, and protein, and compare them against your personal macros!
  • Available for Apple, Android, and desktop computers and syncs across your devices

You can see at a glance whether your plan fills your macros too little or too much, so you can adjust your portions and recipes accordingly.

Try it for a week and see if it helps you stay on track:

Can You Do Keto While Trying To Build Muscle

Keto for Dummies

The Keto diet isnt your typical muscle building diet because its not a high-protein diet. Although Keto restricts carbohydrates, it also has rules regarding protein intake. On Keto you should aim for 15-20% of your calories to come from protein sources. This ends up being a lot less protein than most bodybuilders aim for, especially if youre used to eating 1g of protein for every pound of bodyweight!

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Im Not Sure About My Macros Are They Right

Generally speaking, many people are concerned that the keto calculator results in too many calories to eat. Its very common for the average person to lose weight on a 1600 calorie a day keto diet. If youre not 100% sure or confused about anything, you can also read more about macronutrients on a keto diet >

You should try to eat according to the macros given and try to spread your meals out during the day. Dont worry about getting exact numbers to the tee. You can afford a small fluctuation in your macros, but as long as you are close to your ranges, it will balance itself out.

If youre just getting started and still want to learn more about keto, consider reading our extensive guide to keto >

How Quickly Can You Build Muscle Counting Macros

Remember that same like weight loss, gaining muscle isnt something that happens overnight. And, the rate at which an individual can add lean mass may vary from one individual to the next.

Studies depict that for most people gaining 0.5 to 1 pound of weight per week indicates a fairly quick rate of HEALTHY WEIGHTY GAIN. And, for women, the rate of muscle gain might be even slower.

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Do I Really Need To Count Macros On Keto

The simple answer is that some people do and some people dont! You will need to find the balance for you on your keto journey.

Personally, in the beginning, I only counted carbs until I got into the swing of that. I will be honest, I was skeptical when I first started keto, I couldnt get my head around eating high-fat food and didnt understand the concept. For the first 6 months-ish, I only counted carbs.

I had calculated my macros but didnt focus on the fat and the protein elements.

After about 6 weeks on keto, I was sold on it, I was just lazy as I was still losing weight so I didnt see much need to track anything other than carbs.

I was still inputting the food I was eating into MyFitnessPal.

However, when my weight loss stalled I started to look into my macros more.

I soon realized that I was eating too much protein and not enough fat. By tracking these my weight loss continued.

As above, every time I lost 4.5kg / 10 pounds I will recalculate.

When I change my macros I will track stringently for a couple of weeks until I get used to the new balance and then I will ease off with the tracking once Im in a routine.

Ad hoc tracking of macros will not suit some people, they will have to track everything stringently in order to keep them on track. You will soon find what works for you.

Are you a tracker or not? Share what works for you below

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What Can You Eat

What are Your Macros for Keto?

Taking a look at these keto macros, we can clearly see that healthy fat consumption is a major part of reaching and maintaining ketosis. No, this doesn’t mean you should eat bacon and eggs all day!

“It’s also really important to choose healthy fat sources, from foods like fish, chicken, turkey, nuts, and seeds,” says Rizzo. “Eating too much saturated fat from red meat can negatively affect your cholesterol and blood lipid levels.”

There is a range of healthy fats you can consume on the keto diet like avocados, olives, coconut oil, salmon, and cheese, just to name a few. Paul gave us a full day meal plan that will help you follow your correct keto diet macros.

  • Breakfast: A plate of eggs with butter and spinach
  • Lunch: Burger patty with a lettuce bun, along with a side salad and avocado
  • Dinner: Chicken with alfredo sauce and a side of broccoli

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Fat Protein And Carbs Macros For Keto: Keto Macros Percentages

The typical macro ratio for a keto / ketogenic lifestyle is:

Keto Macros Percentages


For any of you that have undertaken diets before such as Weight Watchers, Slimming Works, Slim fast, etc, you will notice that this is dramatically different from what those diets promote.

They try and get the majority of your calories from low-calorie foods such as vegetables and fruit.

These popular diets normally advocate that you eat low fat foods such as light yoghurts, reduced-fat margarine and skimmed milk. In order to make these food low fat they have often had a lot of sugar added to them to retain the flavour.

Is Counting Calories The Same As Counting Macros

Counting the number of calories you eat is not the same as tracking your macronutrients. The calories in, calories out approach alone wont tell you the balance of fat, carbohydrates and protein in the foods you eat.

Macros zero in on the composition of your daily calories so you can alter each one for the most healthful impact. For example, maybe you arent eating enough protein. Or you may unknowingly get 70% of your total calorie intake from carbs on CICO. Youll feel radically different if that 70% comes from quality fats. With tracking, you can understand the source of the imbalance and adjust accordingly.

Some people count total calories so they can eat fewer calories overall and hit a lower calorie goal. The problem is that under-eating wont lead to meaningful, sustainable results over time. If you want to track what you eat, counting macronutrients can be a more productive approach to achieving your health goals.

Plus, when you focus on the quality and ratio of your macros, you can increase your fat-burning potential while naturally regulating how many calories you consume.

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