Macros and The Keto Calculator

When you're first getting acquainted with a ketogenic diet there's a lot to learn one of the first things to wrap your head around is the concept of macros and using the keto calculator while these might sound like foreign terms don't worry we're going to help break them down for you so you can prepare for your new diet with confidence.

So what is a macro the the word is a shortened version of the word macro nutrients which are the various types of nutrients we need to stay alive for humans carbohydrates fats and proteins are the macro nutrients that give us energy and sustenance through calories but all macros aren't created equal carbs and protein supply four calories of energy per gram and fat consists of nine calories per gram each macro carbs protein and fat can be converted into energy and the body uses each one in different ways for our purposes.

Let's look at how each macro has a specific impact on the body's ability to produce ketones fats have a very small amount of glucose and are 90% ketogenic and 10% anti ketogenic because insulin levels rise after eating specific amino acids proteins are generally around 46%ketogenic and 54% anti ketogenic carbohydrates which raise both blood glucose and insulin are 100% anti ketogenic and shut down ketone production.

Proteins and fats are crucial for the body to function for instance proteins are essential for maintaining and building muscle mass dietary fats help cell production and the absorption of nutrients from other foods but although the modern mainstream diet is full of carbs there the one thing you really don't need in your diet yes sugars are important for energy but thanks to a metabolic process in the live called Gluconeogenesis, glucose can be made from glycerol which is found in fat and Gluconeogenesis.

It's from protein this is why people on the keto diet can consume so few carbs and still feel fantastic now that we have a basic understanding of what macros are the next step is to figure out how many of each type you should be eating each day we can easily do this with the help of the keto calculator a simple to use tool you can find on many site.

The keto calculator is basically like a survey you put in your age gender weight height body fat percentage and level of daily activity and it will crunch the numbers to figure out your macros for you for instance a moderately active 45 year-old female with a height of 5 foot 4 inches weighing 170 pounds with 30 percent body fat this advice to eat 1530 calories each day those calories are broken down into the following macros 106 grams of fat 20 grams of net carbs and 119 grams of protein as you lose weight at about every 10 to 15 pound sit's important to revisit the keto calculator to make sure your macros are up-to-date.

Tracking your macros is one of the fundamental keys to success in a keto diet with such a big shift in the types of foods that you're eating trying to keep all the numbers straight each day can be tricky without the help of a tracking tool we like calorie tracking smartphone apps these apps help you keep an eye on portion size find carbs hidden in foods you wouldn't expect and keep you honest when it comes to those extra bytes and snacks that can really add up and prevent success these apps will need to be configured to suit the parameters of a keto diet.

Meal sizes and macros are not the same for everyone on a keto diet that's why we do strongly suggest using a calorie tracking app meas crab tracking guide to help you figure out the macro nutrient content of your meals remember it's a process by tracking your macros you'll be able to make the adjustments you need and fine-tune your diet to achieve your goals.

There's one other really important hing to know about macros messing up or making a mistake isn't the end of the world if you forget to track your macros eat too many carbs or just have a bad day don't be too hard on yourself or give up dieting is a long-term lifestyle change and mistakes are opportunities for us to learn by choosing to embark on the journey of a ketogenic diet you've already taken a huge step towards a healthier and more energized.