Saturday, September 24, 2022

What Should My Macros Be On Keto

Why Do You Need My Gender/age/height/weight

Perfect Keto Macro Calculator (What should my macros be?)

Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone.

Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume.

What Foods Should I Be Eating

You might be worried that reaching 70% or even 75% of fats in your macro intake is short of impossible. Indeed, if you want to enter ketosis, you’ll have to change your diet drastically!

The best meals for a keto weight loss consist of foods rich in “good fats”:

  • Fatty fish, such as salmon, tuna, or trout
  • Dairy products – eggs, butter, yogurt, cream, and virtually any kind of cheese
  • Nuts and seeds of all sorts – walnuts, almonds, pumpkin seeds, poppy seeds or chia seeds
  • Oils such as olive oil, avocado oil or coconut oil
  • Avocados
  • Dark chocolate
  • Meat, especially red meat, sausages, and ham
  • Green and white vegetables – cauliflower, broccoli, asparagus, green peppers, salads
  • Fat bombs.

Fat bombs are no-bake snacks with an extremely high fat percentage. You can make them out of chocolate, cream cheese, nut butter, cocoa powder, or coconut oil. Adding nuts and seeds will make them even more delicious!

If you’re craving a keto-friendly snack, you can also try nuts, handfuls of berries , or cheese bites. You should avoid typical fast food snacks such as chips or burgers, though – not only do they contain a lot of carbs, but they’re a source of unhealthy trans fats.

Eating all that fat will increase your water intake. It’s a natural process, so make sure you’re drinking a lot of water!

How Important Is It To Hit My Macros Every Day

Think about it this way.

Carbs are a limit. Dont go above your allotted daily net carbs. Just dont do it. Im a supporter of tracking macros, but if you dont want to go all in, most resources will say if you stay under 20 net carbs each day, youll be in ketosis.

Protein is a goal. This is the most important macro to hit. If youre losing weight, you want to make sure youre eating enough protein so youre not also losing muscle.

Fat is a lever. If youre eating a ketogenic diet, fat is designed to keep you full. If youre hungry, go ahead and eat that healthy fat. If youre not hungry, you dont have to hit your fat macros.

This is why I have a hard time with fat bombs. The may be delicious, but I see a lot of people eat them because they think they have to.

You May Like: Can Keto Make You Constipated

Faqs On Keto Diet And Low Carb Diet Macros

What Are Low Carb Macros?

For our purposes, low carb macros or macronutrients are carbohydrates, protein, and fat . All of your food can be thought of as different combinations of C/P/F.Much of keto is maintaining the desirable balance between these macros, and for the serious stages of Keto, you need to understand this.

How Many Carbs Can You Have On Keto?

On a typical keto diet plan, you want between 20-40 gms of net carbs, you want enough protein to maintain muscle mass, and you want enough fat to provide satiety.

How Many Calories Should I Eat On Keto?

Depending on your current weight, and your end goal, the number of calories you need to eat each day will differ. Utilize a micronutrient calculator to determine the exact amount for your body.

Why Do Low Carb Macros Matter?

Because they serve as a proxy for things that will keep your insulin and your blood sugar in check. Once you pass the beginning stages of Keto, you will need to calculate low carb macros to maintain ketosis.

How Do I Calculate Low Carb Macros for Keto?

The easiest way is to utilize a keto macro calculator. There are so many macro calculators for keto diets out there, it’s hard to know which ones to trust. I use this keto macro calculator with the most success.

What Should My Macros be for low carb?

Fat: 40 to 70%

Net Carbs: 10%

Calculate Your Fat Intake

Keto Nutrition: A Guide to the Keto Diet

Most experts believe that fat on the keto diet should make up at least 7080% of your total calorie intake. But this can change a little, depending on your protein intake. To calculate your fat needs, add your protein and carbohydrate percentages together, then subtract from 100.

The end percentage is your fat needs. Be warned: the amount of fat people need to consume to enter ketosis can be surprising.

You will need to eat large amounts of high-fat keto foods, like coconut oil, fatty fish and avocados.

There you go. Youve just become your own keto calculator. This is all you need to know about how to calculate macros on the ketogenic diet .

Don’t Miss: Carrot In Keto Diet

How To Calculate Net Carbs

Net carbsNet carbs are the carbohydrates that our body burns for fuel. To figure out and calculate net carbs, you have to take a look at the total number of carbs, then subtract the fiber and sugar alcohols that come from sweeteners.

Heres an easy formula on how to calculate net carbs:


Dr Stephen Phinney: What Should My Macros Be On A Ketogenic Diet

Learn more at more by Dr. Stephen Phinney at:

Stephen Phinney, MD, Ph.D and Amy McKenzie, Ph.D, are scientists and researchers as well as collaborators on a recent clinical trial examining a technology-supported and medically-supervised ketogenic intervention.

Stephen Phinney, MD, Ph.D is the Chief Medical Officer and Co-Founder of Virta Health, the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery. Amy McKenzie, Ph.D is a senior research scientist at Virta Health.Video Rating: / 5

Don’t Miss: Low Carb Bologna

What Are Net Carbs

Net carbs are when you take the total carbs and subtract the dietary fiber from it. The fiber wont negatively affect you, so its a non issue when calculating your macros to track. The only time this will not hold true is if you have hit a weight loss plateau and need to push a little to get the scale to move again. You may need to pay attention to total carbs a little more closely.

If you buy low carb packaged foods, theyll often have the net carbs listed on the front of the package. Slim Fast High Protein shakes, for example, have 6 total carbs. But when you subtract the 5 grams of dietary fiber, it means the drink has a total of 1 net carb.

If youre extremely athletic, then you might want to go on the higher end of the carb intake. Perhaps 30 grams, as opposed to 20. But thats only because your body needs more fuel, so if youre sedentary, stick to the 20 grams instead.

When you calculate the macro nutrients, youll want to think of the micronutrients that could impact your health, too. These are the vitamins and minerals you need to ensure you get plenty of for your meals.

What Do You Need To Track Your Macros For Keto

Dr. Stephen Phinney: What should my macros be on a ketogenic diet?

The keto diet is a huge commitment and requires a few tools to be successful. An inexpensive food scale to weigh food can offer an idea of how much food you’re actually consuming since it’s easy to misjudge portion sizes. Tracking meals in online calculators like MyFitnessPal is easy, and they also provide nutrition information including macros. The free version is fine, but the premium membership includes a plans feature where you can specify specific goals and provides more detailed macro tracking.

Read Also: Can I Have Rice Cakes On Keto

How To Count Macros

For the majority of diets, tracking macronutrients is essential to ensure youre on track.

There are essentially just two ways to count macros: an old school food diary, or a tracking app .

To keep a food diary, you simply write down each food you eat, plus the amount you ate, and count up the corresponding macros on the nutritional label. In the case of foods without labels , you can use a reference guide or website to look up the correct macros.

Most of the time, youll be recording the percentage of calories coming from protein, fats, and carbs in other words, your macronutrient ratio, not just the amount of each.

Tracking apps are more modern, and theyre also more popular because theyre much easier to use than a food diary.

All you have to do is enter what you ate and your app of choice does all the math.

Here are some of the most popular tracker apps and sites:

  • MyFitnessPal
  • LifeSum

Also, with both methods, having a food scale to gauge your intake of whole foods helps.

However, if you dont own a food scale, but youre shopping at a grocery store, you can also weigh and record each item you purchase.

Finally, most of the time, you dont need to track macros forever.

In most cases, after 2-3 weeks, youll be able to follow your new diet by habit. And you can always resume tracking if you change diets or hit a plateau.

Understanding Your Bodys Composition

Although it may not seem important to know your body fat and lean mass percentages, it is really integral to understanding the bigger nutrition picture. Getting an idea of where youre at lean mass and fat mass wise is important because of your bodys different energy needs.

Lean mass requires energy even when you are not being active. Meaning, that even at rest, lean mass burns a certain amount of calories . Therefore, if you have a higher lean muscle mass then you will need a higher caloric intake. Also, if you have a lower lean muscle mass and higher fat mass, your bodys composition requires fewer calories.

There are many ways to calculate your body composition. Here are a few ways that you can find out yours:

Also Check: Is Coffee Mate Keto-friendly

What Does Basal Metabolic Rate Mean

Even if you spend the day in bed and dont move a muscle, your body is using energy and burning calories performing basic functions like breathing and sending blood to your muscles. Your Basal Metabolic Rate is simply an estimate of how many calories your body needs, at minimum, to stay up-and-running! For this reason, a lot of people will describe your BMR as a measurement of how fast your metabolism is. Everyones BMR is different based on their age, weight, gender and activity level.

While regular exercise can speed up your metabolism, it does naturally slow down with age. Therefore, two women with the same height, weight, body fat percentage and exercise routine will still have different BMRs based on their age.

Additionally, men usually have higher BMRs than women since their bodies produce more testosterone and have a lower fat percentage per pound.

Resources To Calculate Keto Macros

The Ultimate Guide to Calculating Macros

Here is a link to our favorite Keto Macro Calculator. We like that it starts with you setting the grams of carbs that you are targeting on your keto diet, as discussed in the #AskAng video above.

If youd rather test the ketogenic diet before you start tracking your macros, here is a link to more information about our No Cook Keto meal plan.If you found this Ketogenic Information helpful, please on social media. Those easy things help us so much. Thank you.

Also Check: Keto Not Pooping

Foods To Avoid On The Ketogenic Diet

Naturally, incorporating the foods listed above into your diet is not enough. You also need to make sure to cut down your carb intake. No more bread or pasta! You should steer clear of the following:

  • Bread – that’s a big no-no unless you find one based on almond flour or coconut flour
  • Grains and starch, including pasta, rice, and cereal
  • Fruit – all except for little portions of berries
  • Sugary snacks including soda, cakes, candy, and ice cream
  • Beans such as chickpeas or lentils
  • Vegetables – all except the ones listed in the previous section
  • Alcohol, as it usually contains a high percentage of carbs.

While you shouldn’t consume any sugar, you can substitute it with stevia or artificial sweeteners. You can also drink no-sugar drinks such as Coke Zero.

How To Use The Keto Calculator

Almost all other keto calculators are nothing more than low carb calculators. They donât meet the K/AK equation, as these calculators are not designed for the anti- ketogenic nature of proteins.

Keto Ratio Description

  • Less than 1.5 â not a healthy balance. The body will not register ketones
  • 1.5 To 1.6 â Mildly ketogenic where ketones will likely be registered
  • 1.6 To 2.0 â A good state of ketosis where most people will register ketones
  • More than 2.0 – Very ketogenic! Almost everyone will see ketones

Why Do We Say This is the BEST and Most ACCURATE Calculator?

  • As we mentioned above, other calculators do not take into account the anti-ketosis ratio of protein. They simply list the entire protein amount as being ketosis friendly, which isnât true.
  • Our calculator will help you set up an appropriate and safe calorie deficit.
  • Our calculator determines your macro NEEDS based on your unique specifications, not simply some generic percentages.
  • When you keep carbs low you will lose weight. Eating enough protein will ensure that you lose only fat, while eating plenty of fat prevents you from feeling hungry and keeps you feeling satisfied with your food.

    Why Does My Body Fat Matter? Can’t I use My BMI?

    Activity Level

    In order to use our calculator, you will need to determine your normal, daily activity levels. Although you might have exceptions to the rule , try to consider your overall activity level.

    What Does the Calorie Deficit/Percentage Deficit Mean?

    Don’t Miss: Is Fairlife Milk Keto Friendly

    Why Do I Need To Enter My Age Weight Height And Gender

    There are a number of important factors that influence your metabolism and are therefore essential to our Keto Macro Calculator. Height and Weight are obvious because the taller and bigger the body, the more energy it requires.

    Age is of influence as well, because as the body grows older, its metabolism and thus its requirement in energy from food reduces.

    Gender has a strong effect as well. Actually, most formulas to calculate your metabolism have Age, Weight, Height as factors, but Gender generally calls for a whole different equation. The Mifflin-St Jeor formula is actually two formulas because female and male bodies work quite differently.

    Macronutrient Calculator: How To Calculate Macros For Keto

    What Macros Should You Follow On Keto? | Keto Diet

    To manually calculate macros for keto, there is a simple process to follow taking the above considerations into mind.

    • Determine Total Daily Energy Expenditure
    • Mifflin-St. Jeor for RMR
    17602200 calories

    Calculating keto macronutrients in grams allows us to count calories simultaneously without doing any extra work. This is one of the primary reasons keto macro ratios in percentages don’t hold much meaning in the context of fat loss and body composition.

    Macro Grams > Macro Percentages

    You dont drop protein and carbs lower and lower to fit some magical ketogenic ratio when you need to create a calorie deficit you lower the fat.

    For women who are looking to improve body composition and lose fat, please take this to heart: ketones are a product of fat-burning, not the cause.

    You May Like: Do You Poop Less On Keto

    How To Build Muscle On A Keto Diet

    Some people believe carbs are a necessary macronutrient for building muscle, but you can build muscle on a keto diet! If you want to build muscle, eat in a calorie surplus and lift heavy weights. There are plenty of ketogenic body builders online who can provide more information on training and meal plans for anyone wanting to achieve some keto gains.

    Foods To Avoid To Stay Within Your Keto Macros

    Heres a high-level view of which foods contain a lot of carbs:

    • Starches such as pasta, rice, potatoes, bread, oats
    • Sugars such as sugar, honey, molasses, high-fructose corn syrup
    • Grains such as quinoa, wheat, amaranth, millet
    • Beans and legumes– such as kidney beans, chickpeas, blackeyed peas
    • Fruits– especially tropical fruits
    • Starchy vegetables– like peas, corn, sweet potatoes, winter squash etc.

    Recommended Reading: Keto Can T Poop

    Looking For Keto Meal Plans

    Weekly meal plans and shopping lists – 30 or fewer ingredients per week – Full Nutritional Data – 20 g or fewer net carbs per day


    Copyright 2017 – NBIP LLC Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | ContactNOTICE: The information contained or presented on this website is for educational purposes only. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. The facts presented are offered as information only – not medical advice – and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation.In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. If you purchase anything through a link on this website, you should assume that we have an affiliate relationship with the company providing the product or service that you purchase, and that we will be paid in some way. We recommend that you do your own independent research before purchasing anything.

    Popular Articles
    Related news