No more guessing! This is my absolute favorite FREE way to calculate your macros to find out the perfect amount of carbs, protein, and fat you need for your specific body and goals!
When first starting keto, it can be difficult to know what to eat, how much to eat, and which foods are low carb.
Eventually, following a keto diet will become more intuitive and you should be able to stay on track without logging everything you eat.
However, when first starting out I highly recommend calculating your macros with a keto calculator to find the perfect amount of carbs, protein, and fat you need for your specific body and goals!
Not only will you find your perfect macros, but by logging what you eat, you can more accurately figure out how to reach your goals.
Until I started logging my macros, I didn't realize how "off" I was from the macros I thought I was eating to what I was actually eating!
To find out more about the keto diet and its benefits, please see the post The Keto Diet: Everything You Need To Know
What are macros?
Macros are short for macronutrients, which are carbs, fat, and protein. This is different from micronutrients, which are vitamins and minerals.
Here's a breakdown of the 3:
- Carbs (or carbohydrates): Carbs are fiber, starches, and sugars. Digestable carbs break down into sugar (or glucose) in your body which will raise blood sugar and effect insulin levels. Fiber is the only kind of carb that isn't digested, so is therefor not converted to sugar. This is why fiber is subtracted from total carbs when following a keto diet.
- Fat: Fats are a source of energy and provide essentail fatty acids that our body and brain need. However, not all fats are the same! Be sure to choose healthy fats with minimal processing.
- Protein: Protein is essential for building lean muscle mass.
How many macros should I eat?
I recommend eating 70% fat, 10% carbs, and 20% protein.
This is just a little bit different than the traditional keto diet. The traditional keto diet has 75% fat, 5% carbs, and 20% protein. However, following these macros doesn't allow for enough veggies to get all of the nutrients your body needs!
This is why I recommend 70% fat and 10% carbs - HOWEVER - to get the nutrients your body needs, 5% of your carbs should come from low-carb veggies, such as salad, broccoli, cauliflower, spinach, celery, asparagus, etc... And this equals about 5 to 7 cups of veggies per day.
And you might think that eating 70% fat is a crazy amount! But keep in mind, that this is the percentage of fat based on calories. So 70% of your calories will be fat.
However, fat has about 2 times more calories than carbs and proteins. So you would eat about half of the amount of fat than you would carbs or proteins for the same amount of calories, which adds up really fast!
For example: If you eat 1500 calories a day, just one cup of sliced avocado is over 20% of your total fat intake for the day! So by the time you add some butter to your veggies, avocado to a salad, and drizzle on some salad dressing, you've just about had your fat for the day!
How to calculate macros
My favorite way to calculate macros is with the FREE app,
Simply enter in all your details and it will calculate the carbs, fat, and protein you need to reach your specific goals! You can also track net carbs, total carbs, or only specific net carbs - which I LOVE!
Plus, it's easy to use and can also track vitamins, minerals, and much more!
Here's how to set up your macros in the keto calculator...
To use the keto calculator:
- Download the app and enter all of your information.
- Go to 'Settings' in the lower right-hand corner.
- Scroll down to 'Macro Target Settings."
- Select 'Macro Ratios' then just play around with the numbers a bit until you achieve 70% fat, 10% carbs, and 20% protein.
- At the bottom, choose which carbs you would like to exclude.
And that's it, it's all set up! To see your goals, click the 'Diary' icon in the lower left-hand corner then swipe to the right 👍