Tracking Keto Macros: Weighing The Options

The keto diet is a regimented way of eating that requires a lot of rigor and commitment. It involves tracking your macronutrients (macros) or the nutrients your body requires in large amounts: carbohydrates, fat, and protein. While it can be tricky to follow, tracking your macros can help you maintain ketosis and assure you're following a high-fat, moderate-protein, and very low-carb plan. The two most popular ways to do this are through a food journal or a macro-tracking app. However, you may be wondering if weighing your food is necessary for tracking macros. The answer is no; while some believe weighing food enhances success, it can also be time-consuming and may heighten the risk of food anxiety. You can simply log your food in an app or journal, and the calculations are done for you.

Use a keto macro calculator to determine your macros

The keto diet is a regimented way of eating, with little room for cheating. It involves a high-fat diet, with moderate protein and very low carbs. This is a tricky balance to get right, and tracking your macros is an important part of the process.

Using a keto macro calculator is a great way to determine your macros without weighing your food. There are several online calculators available, and they can help you work out your personalised calorie and macronutrient recommendations with precision.

To use a keto calculator, you will need to enter some personal information, such as your weight, body fat percentage, and activity level. The calculator will then be able to tell you how many grams of each macronutrient you should be consuming each day.

For example, the keto calculator on Ketogenic.com uses an algorithm based on thousands of data points and hundreds of research findings to provide you with accurate, personalised results. It takes into account factors such as your age, gender, and body type, as well as your weight and activity levels. The results will be categorised into active days and rest days, as your macronutrient needs will differ depending on your activity level.

Another example is the keto calculator on Carb Manager, which allows you to customise your macros based on your diet, activity levels, weight loss targets, and more.

Using a keto macro calculator is a helpful way to ensure you are getting the correct ratio of macronutrients to achieve and maintain ketosis.

Count macronutrients—carbs, fat, and protein

Counting macronutrients is a key part of the keto diet. Macros, or macronutrients, are the energy-supplying nutrients that the body needs in large quantities: fat, protein, and carbohydrates. The keto diet is made up predominantly of fat, followed by protein, and very low levels of carbohydrates.

To count your macros, you first need to calculate your calorie needs. This will depend on your goal (lose weight, maintain weight, gain weight, build muscle), age, weight, and activity level. There are free calorie calculators available online to help with this.

Once you know your calorie needs, you can work out your keto macro breakdown. The ideal ketogenic macros are 60-80% fat, 20-30% protein, and 5-10% carbohydrates.

To get your macro grams per day, multiply your total calories by each macronutrient percentage, then divide the answer by the number of calories per gram of each macro.

For example, if you are a female on a 1,300-calorie diet for weight loss, with a keto macro ratio of 65% fat, 30% protein, and 5% carbs, your calculation would be:

1,300 x 0.65 = 845 / 9 = 94 grams of fat per day

1,300 x 0.30 = 390 / 4 = 98 grams of protein per day

1,300 x 0.05 = 65 / 4 = 16 grams of carbs per day

You can use a macro tracking app to record your food intake and do these calculations for you. Some apps also include extra features such as free recipes and sync with fitness trackers.

If you want to be more precise, you can weigh your food before cooking and logging it in the app. This is time-consuming at first, but it will help you to better estimate your portion sizes over time.

It is also helpful to familiarise yourself with keto-friendly foods. Animal-based foods such as eggs, meat, and seafood have very few or no carbs, making them ideal for achieving ketosis.

Use a food journal or a macro tracker app

Using a food journal or a macro tracker app is one of the two most popular ways to track macros on a keto diet.

Food Journal

Food journaling requires a few extra steps but is an equally effective means to track macros. You can rely on the information found on a food's nutrition label and valuable tools like the USDA Nutrient Analysis Library, which allow you to determine the nutrient content of generic and branded foods as well as fresh produce. Once you determine the macronutrients found in your food, simply follow these formulas when journaling:

• For percentage fat: Multiply total grams of fat by nine. Divide the result by total daily calories. Multiply this number by 100 for the percentage of calories from fat.
• For percentage carbohydrate: Multiply total grams of carbohydrates by four. Divide the result by the total daily calories. Multiply this number by 100 for the percentage of calories from carbohydrates.
• For percentage protein: Multiply total grams of protein by four. Divide the result by the total daily calories. Multiply this number by 100 for the percentage of calories from protein.

Macro Tracker App

There are a lot of different macro tracker apps to choose from. All of them serve the same primary function: to show you the percentage of calories you've consumed from each macronutrient based on the food you've tracked that day. Some go a step further, allowing you to track your weight over time, plan healthy meals, compete in wellness challenges with friends, and even scan barcodes of food packaging for easier tracking.

To make tracking more accurate, weigh your foods before cooking and logging them in the app. This is time-consuming at first, but soon enough it'll help you eyeball your portion sizes—and down the road, you won't even need the app anymore.

Weigh foods before cooking for accurate tracking

Weighing your food before cooking is the best way to ensure accurate tracking of your macros. This is because the weight of food changes when cooked, due to the evaporation or absorption of water. For example, raw vegetables weigh less once cooked because some of their water content is cooked off, whereas foods like rice, oats or quinoa will increase in weight because they absorb liquid. Meat also shrinks during cooking – raw chicken loses about 25% of its weight.

By weighing your food raw, you can determine the exact weight and calorie count of the ingredients before cooking. This will help you with portioning and more accurate calorie counting, which is essential for effective weight loss.

To weigh your food accurately, use a food scale that measures in grams or ounces. Place your empty bowl on the scale and zero the weight. Then, add your ingredients one by one, zeroing the scale in between each addition. This will allow you to accurately measure the weight of each ingredient and ensure your macros are on track.

Familiarise yourself with keto-friendly foods

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. This means that you'll be prioritising low-carb foods that are higher in fat and protein.

Seafood

Seafood is a great option for keto as it is typically carb-free and rich in protein and essential vitamins and minerals, such as B12, iron, selenium, zinc, and vitamin D. Salmon, sardines, mackerel, and other fatty fish are excellent choices as they are high in omega-3 fats, which have been linked to improved insulin sensitivity and reduced insulin levels.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass. When choosing meat, opt for grass-fed meat as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Eggs

Eggs are an excellent source of protein and are very low in carbs. They also promote feelings of fullness and contain antioxidants that help protect eye health. When following a keto diet, opt for whole eggs as the yolks are concentrated in vitamins and minerals, as well as fat, which is important for keto dieters.

Dairy

When choosing dairy products, opt for unsweetened, higher-fat options such as whole milk yogurt and cheeses. These products are lower in carbs and can help you maintain a keto-friendly macronutrient ratio. Sweetened dairy products, such as chocolate milk and fruit-flavoured yogurts, are typically higher in carbs and added sugar, which should be minimised on the keto diet.

Non-Starchy Vegetables

Non-starchy vegetables are low in carbs and calories but high in nutrients and antioxidants. Aim for vegetables with less than 8 grams of net carbs per cup. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are all great options.

Nuts, Seeds, and Healthy Oils

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fibre, which can help you feel full and naturally lower your calorie intake. Olive oil and coconut oil are recommended on the keto diet. Olive oil, in particular, is high in oleic acid and is associated with a lower risk of heart disease.

Berries

Berries are the only fruits that are truly keto-friendly as they are low in carbs and high in fibre. Blackberries, blueberries, raspberries, and strawberries are all good options.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero grams of carbohydrates, fat, or protein, so they are perfect on the keto diet. Additionally, drinking 2-3 cups of coffee per day has been linked to a lower risk of cardiovascular disease. Tea is also rich in antioxidants and has been associated with a reduced risk of cancer, high blood pressure, and improved cognitive function.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants. When choosing dark chocolate, opt for varieties that contain a minimum of 70% cocoa solids, preferably more. Enjoy in moderation as part of a keto diet.

Frequently asked questions