And yes, everyone gets off track now and then. Yes, it’s a bit of work, especially if you want to be concise, eat fewer calories to lose weight, and make sure your eating habits support ketosis you’ll need to count calories, read nutrition labels, ideally focus on whole foods (like meat, dairy, and veggies), monitor portion sizes, and ideally use a food scale and macros tracking app to make sure your calculations are precise (more on this below). Once you know your macros, you should count (track) them to give yourself the best chance to get and keep your body in a ketogenic state.Ĭalculating your macros means knowing the total amount of calories, fat (ideally healthy fats), protein, and “net carbs” (described below) for everything you eat and drink and keeping track of them each day to ensure you don’t surpass your daily goals. For this reason, we recommend you discuss your intended diet with a medical provider or registered dietitian who knows your health history, has an understanding of the ketogenic diet, and can help you make choices that are best for you around healthy eating, fat loss, meal plans, and low-carb diets.

Note: Factors such as age, gender, family, and personal medical history, and genetics influence how your body responds to specific macronutrients and whether or not they help keep your body in ketosis. Regardless of what number of calories are recommended, the general consensus within the keto community is that you want to keep your net carbs to 20 or less grams per day to lose weight, unless you’re an active athlete, in which case you can up your net carbs a bit. (Expect a calorie deficit if you want to lose weight.) Just input the requested information (such as your current weight, age, gender, etcetera) and it will calculate the breakdown of proper calorie intake, protein, carbs, and fat needed for you to lose, gain, or maintain your weight, depending on the health goals you set. How do you know what your optimal macros should be? The easiest way to determine the correct amounts is to use a macro calculator like the MyMojoMacros calculator. The optimal amount of macros is different for each person, based on age, height, weight/body composition, activity level, body fat percentages (this is different than BMI), and weight goals. (In contrast, micronutrients are vitamins and minerals.)īut there’s not one daily macros sweet spot that works for everyone. They are also your literal map for keto success. Macros, short for macronutrients, are the daily calories your body needs to achieve your goals while on the low-carb keto diet, broken into categories of optimal grams of fats, grams of carbohydrates, and grams of proteins (i.e. Or perhaps you have certain health goals, like reversing diabetes, maintaining a healthy weight, or using a special meal plan as adjunct therapeutic treatment for medical conditions.Įither way, this is where “macros” (short for macronutrients) come in. Maybe your macro goals are around weight loss ,or perhaps they’re in conjunction with specific fitness goals, like a goal to build muscle. Why? Because the keto diet is based on eating large amounts of good fats, drastically reducing your carbohydrate intake, and moderately limiting protein intake so that your body burns fat for energy instead of glucose.īut along with eating more fat and less protein and carbs, it’s also about consuming the right amounts of each based on your goal to lose fat or even maintain your weight. But minding them has gained major popularity thanks to the keto diet. Whether you’re following the ketogenic diet or just starting to learn about it, you’ve probably heard the term “tracking macros” or “counting macros.” But what exactly does it mean to track or count macros?

Deeper state keto macro calculator