![]() If you’re looking to gain weight, you’ll consume more calories than you burn (calorie surplus). If you’re looking to lose weight, you’ll consume fewer calories than your body burns (calorie deficit). You can determine your daily calorie needs using this calculator, which asks for your age, height, current weight, sex, activity level, and weight loss goals.īased on the info you provide, you’ll receive a daily calorie number. So, how do you know what your optimal keto macros should be? Here’s how to do it.įiguring out your keto macros starts with determining how many calories you need to consume daily. Keto macros are roughly the same for most people, however, for maximum efficacy, your keto macros should match your physique, lifestyle, and goals. ![]() The resulting benefits include weight loss, more stable energy, reduced need for insulin in those with diabetes, improved brain health, and reduced hunger. This occurs because restricting carbs keeps blood sugar and insulin levels low, which prompts your liver to start burning fat and producing ketones-an alternative fuel that’s produced when there isn’t enough glucose (sugar) from carbs to be used as energy. So, what’s the deal with keto? Why are the macros so drastically different than a standard diet? Well, the goal of a keto diet is to radically change the way your body uses nutrients for energy production.īy keeping your carbs very low (20-50 grams per day), your body shifts from burning carbs for fuel (its typical fuel source) to burning fat. In fact, the Institute of Medicine recommends that active people get 45-65% of their energy from carbs, 10-35% from protein, and 20-35% from fat. These macros are very different from what most people are used to. 60 to 75 percent of your daily calories from fat.15 to 30 percent of your daily calories from protein.5 to 10 percent of your daily calories from carbs.The keto diet is a high-fat, low-carb diet that follows this macro ratio: Macros are where your calories come from and contain the components of food your body needs to maintain its energy, systems, and structures. These include carbohydrates, protein, and fat. Macronutrients (macros) are the nutrients your body needs in large amounts. This article will cover what macros are, why tracking or counting them is necessary on a keto diet, and how to determine the best macros for you. If you’re unsure what this means and why it’s so important, you’ve come to the right place. ![]() If you’re following a ketogenic (keto) diet or just starting to learn about it, you’ve likely heard that tracking macros is the key to keto success.
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