A keto diet is based on high fats, moderate proteins, and low carbs. The macronutrients for the keto diet are divided into approximately 55 to 60 percent fat, 30 to 35 percent protein, and 5 to 10 percent carbs. The amount of carbohydrates is about 20 to 50 grams per day in a 2000 kcal per day diet. This particular macros range is intended to promote ketosis & trick your body into burning extra fats for energy compared to sugars. If you are confused about calculating the macros for your keto diet, you can try an online macro calculator for weight loss that tells your optimal macros & calories.
Your Keto Macro Goals in Simple Steps:
Goals for the keto macro diet in simple steps.
Your nutrient requirements start with your fitness goals if you are intended to lose, gain, or maintain your body weight. Your fitness goals will help you in determining the number of calories you require each day. Weight loss needs to make a calorie deficit, and weight gain requires a surplus of calories. You can build your macronutrient goals accordingly when you get your daily energy requirements. If you want to calculate macros and you don’t have any idea how to calculate my macros then, you should try the macronutrient calculator that calculates your macros according to physical activity level.
It is very important to calculate your keto carb needs regarding weight loss or gain goals. According to research, consuming 20 to 50 grams of carbs in a day is enough to promote ketosis, but the exact amount of carbs will vary from person to person. It’s a good starting place for consuming 20 to 25 grams of carbs in one day. If you find it hard to calculate the carb needs manually, then account for an online free macro calculator to determine your macro needs depending on your primary weight goal and physical activity.
Protein plays a vitally important role as it supports your lean body mass and other necessary body functions, so it is important to consume enough protein. Some of the proteins are kept low because they can be metabolized into glucose. Experts say that higher consumption of protein may support better appetite control. It also supports the lower body fat percentage. So, it is beneficial for you to intake enough protein for proper body functioning. For ease, you can use the best daily macro calculator to do the macro calculations.
How to calculate my macros?
Now you can understand what the macros are and how many calories they have. The intake ratio will be mostly in percentage, and nutrition information is in grams, so how to calculate them to achieve desired weight goals. Here are some simple steps for the calculations.
- First, you need to know how many calories you eat in a day.
- Calculate the ideal ratio, then multiple it with the total daily calories with the percentage.
- After multiplying, divide it with your calorie amount by the number of a calorie per gram.
If you don’t want to perform the macro calculations by hand, then using the free macro calculation is the best option.
In this guidepost, we have discussed how to calculate your macros for the keto diet depending on your activity level. Keto macros goals for weight are also taken into account in the article. Consult the doctor before following the percentage mentioned above for your keto diet because the percentage of carb requirements varies from person to person.