protein (about the size of the palm of your hand with outstretched fingers) - this could be a combination of animal proteins like salmon and plant proteins like tofu 2 cups non-starchy vegetables (about the size of 2 medium fists) - examples include broccoli, cauliflower, zucchini.What do you do when you are on the run or away from home? Use these simple visual aids to stay within your macros when you are eating your next meal: If you eat too many carbohydrates and too little fat, you likely won’t be in ketosis and therefore risk wasting your time and effort. Understanding your macronutrient goals will help you more easily follow a ketogenic diet to obtain health benefits. You can also use a body fat caliper to check your body fat percentage the ‘old fashioned way’.Īnd if all else fails, you can use the guide below to visually estimate your body fat.The ketogenic diet derives its energy primarily from fat - from body stores as well as dietary fat. One of the most accurate ways of measuring body fat is a DEXA scan commonly available at gyms and doctors offices. So again, this goes back to everyone’s body is a bit different and you will most likely need to play with things a bit to determine how your body functions. Too much protein and it’s more difficult to reach ketosis, too little and you can lose muscle. Protein intake is really important for a Keto diet. If you want to gain muscle it is recommend entering between 1.0g to 1.2 grams of protein. If you are active it is recommended you entering between. If you are sedentary it is recommend entering between. How many grams of protein should I enter? If you are following the Low Carb diet you will most likely be more in the 15%-20% Carbs / 85%-80% range for the Carbs/Fat slider. How do I use this calculator to get my macros on Low Carb? To get started on a Keto diet you’ll want to enter in the Carbs/Fat percentage in the 5-10% range for Carbs / 95-90% Fat ratio.Įveryone’s body is different though but that is a good starting point. How do I use this calculator to get my macros on Keto? If you are following the Low Carb diet you will most likely be more in the 15%-20% Carbs / 85%-80% range. Which is why we wanted to create this macro calculator for you guys to help you on your journey! Some can reach ketosis with a 10%/ 90% ratio and some even higher. Everyone’s body is different is it most definitely is not a one size fits all. We personally started in the 10% / 90% range ourselves and worked from there. If you are on a Keto diet people generally start in the 5% Carbs / 95% Fat ratio. This keto macro calculator can help answer your macros but first you’ll need to decide the Carb/Fat ratio you want to follow. What should I enter for the Carbs/Fat Percentage? Generally people start with under 20 Net Carbs per day following a Keto diet. The idea behind it is that you put your body in a state of ketosis where fat becomes your main fuel source. Keto diet is a low carb diet but the it’s parameters are more specific. Generally if you are under 100 Net Carbs per Day that would be considered following a Low Carb Diet. Low Carb diet can be applied to any type of diet where you reduce your overall carb intake. What is the difference between low carb and keto? Getting your exact macro requirements will be a huge help in getting over that plateau and reaching your goal weight. However, most people (at some point) hit a plateau. Most of the time, people begin losing weight right off the bat and have success just eating low carb or keto foods. Why can’t I just eat low carb and keto foods? Our keto macro calculator results are based on the information you provide, so it’s customized to help you reach YOUR goals – not someone else’s. Following a low carb or keto diet can be life changing and it’s best to know exactly what YOUR body needs you to be eating and how much. Our food is broken down into Fats, Proteins and Carbs.Įveryone’s body is different. Macronutrients (macros) are the main nutrient building blocks of the food we eat. Then it will divide that information into grams of Fats, Proteins and Carbs to get your macros. Depending on your goals, it will calculate how many calories you eat (or need to eat) each day. How do you calculate your macros? With the help of the Keto Macro Calculator, you can easily find your personal calculations to achieve your weight goals.Įnter in the information below using the Keto Macro Calculator.
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