Mastering Keto: Adding Macros For Weight Loss Success

Macros, or macronutrients, are the three main nutrients in food: protein, fat, and carbohydrates. Each has a specific function in the body, and they are all essential for health and fitness goals. On the keto diet, the typical macro ratio is 5% of calories from carbs, 25% from protein, and 70% from fat. This is intended to promote ketosis, a natural metabolic state that results from fat breakdown, and trick the body into burning more fat for energy instead of sugars. To calculate your keto macros, you need to take into account your body composition, activity level, metabolism, and health goals. You can use a keto macro calculator to help you figure out the right proportions of macros to reach your goals.

How to calculate your macros for keto

To calculate your keto macros, you need to determine the right proportions of macronutrients (fat, protein, and carbohydrates) to reach and stay in ketosis. This will depend on your unique age, body measurements, weight loss goals, and physical activity.

Step 1: Determine Your Basal Metabolic Rate (BMR)

Your BMR is the amount of energy you spend per unit of time while resting. It is influenced by your gender, age, height, and weight. You can calculate your BMR using the Mifflin-St Jeor equation, which is among the most accurate formulas.

Step 2: Determine Your Total Daily Energy Expenditure (TDEE)

Your TDEE is the number of calories your body burns in 24 hours. It is calculated by combining your BMR with your physical activity level (PAL). Your PAL measures how much energy you spend daily when you're active.

Step 3: Determine Your Calorie Intake Goal

If you want to maintain your weight, keep your calorie intake the same as your TDEE. To lose weight, create a calorie deficit by consuming less than your TDEE. For moderate weight loss, aim for a 10-20% deficit. To gain weight, create a calorie surplus by consuming more than your TDEE.

Step 4: Determine Your Macronutrient Breakdown

The keto diet typically follows a macro ratio of:

• 5% or fewer calories from carbohydrates
• 70-80% of calories from healthy fats
• 20-30% of calories from protein

However, the exact ratio may vary depending on your goals and body composition. For example, if you're trying to build muscle, you may need to increase your protein intake.

To get your macro targets, you can use a keto macro calculator. These calculators will use your personal information, such as age, gender, weight, and activity level, to determine your optimal macronutrient breakdown.

Remember, keto isn't a one-size-fits-all approach, so you may need to experiment and adjust your macros based on your own trial and error.

How to use a keto calculator

To use a keto calculator, you'll need to follow a few steps. These calculators are designed to help you determine the exact amount of carbs, fat, and protein you need to reach your goal weight through the ketogenic diet.

Firstly, you'll need to enter some personal details. This includes your gender, age, height, and weight. The keto calculator uses this information to calculate your basal metabolic rate (BMR), or the amount of energy you spend per unit of time while resting. Calculating your BMR is important because it forms the basis for determining your total daily energy expenditure (TDEE).

Next, you'll need to input your activity level. This could be anything from sedentary to athlete. This information, combined with your BMR, will be used to calculate your TDEE, or the number of calories your body burns in 24 hours.

After this, you'll specify your calorie intake goal. This is where you can indicate whether you want to maintain, lose, or gain weight by selecting a calorie deficit or surplus. For example, choosing a 10% calorie deficit will result in a daily calorie intake that is 10% lower than what you need, aiding in weight loss.

Some keto calculators will also have advanced fields that you can fill out, such as body fat percentage, protein ratio, and total carb intake. These additional details contribute to a more accurate estimation of your TDEE and help the calculator determine how many calories you need from protein to lose weight without compromising your muscle mass.

Once you've entered all the required information, the keto calculator will provide your macro targets. These targets will specify the number of grams or percentages of carbohydrates, protein, and fat you should consume daily to meet your weight goals.

It's important to note that keto calculators are meant to provide a starting point for your keto journey. Your optimal macros may vary based on your own experimentation and adjustments. Additionally, if you have any medical concerns, it's always best to consult with a licensed healthcare professional before starting a new diet.

The importance of fat, protein, and carbs

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing your carbohydrate intake and increasing your fat intake. This shift in macronutrient ratios puts your body in a state similar to fasting, where it starts breaking down fat for energy, resulting in weight loss and increased energy.

Here's a detailed look at the importance of each of these macronutrients on the keto diet:

Fat:

Fat is the primary energy source on the keto diet, comprising 70-80% of your daily calories. It plays a crucial role in keeping you satiated and energized. Additionally, fat supports cell growth, regulates body temperature, and aids in nutrient absorption and hormone regulation. Healthy fats like fatty fish, avocados, olive oil, nuts, and seeds are all part of the keto diet.

Protein:

Protein makes up 20-30% of your daily calories on the keto diet. It is essential for maintaining and building muscle mass. Protein also plays a role in regulating hormones and boosting athletic performance. Animal proteins such as meat, poultry, seafood, and eggs are all good sources of protein on the keto diet.

Carbohydrates:

Carbohydrates are restricted to 5-10% of your daily calories on the keto diet. This restriction is necessary to shift your body into a fat-burning state called ketosis. While carbs are typically the body's preferred source of energy, reducing their intake forces your body to turn to fat for fuel. Carbohydrates are not essential for health, and your body can meet its sugar requirements through a metabolic process called gluconeogenesis. However, it's important to note that not all carbs are created equal. Green leafy vegetables, peppers, and summer squashes are low-carb options that can be included in the keto diet.

How to count your macros

Counting your macros is a critical part of the keto diet. "Macros" are macronutrients, which are the energy-supplying nutrients that the body needs in large quantities. There are three main macros: fat, protein, and carbohydrates.

The keto diet is a very regimented way of eating, and tracking your macros can help you maintain ketosis. This involves making sure you're eating a high-fat, moderate-protein, and very low-carb diet.

• Determine your calorie needs: This will depend on your fitness goal. If you want to lose weight, you need to be in a calorie deficit, and if you want to gain weight, you need a calorie surplus.
• Calculate your carb needs: For keto, it's recommended to consume less than 20-50 grams of carbs per day to promote ketosis. The exact amount depends on your calorie intake.
• Estimate your protein needs: Protein is important to support lean body mass and other bodily functions. The amount of protein you need depends on your activity level and fitness goal.
• Calculate your fat needs: This can be determined based on your remaining calories.

To get the percentage of calories from each macro, divide the calories from each by your total daily calorie needs and multiply by 100%.

You can use a keto macro calculator to help you figure out your macros, but you may need to adjust the results based on your individual needs.

In addition to using a calculator, you can also track your macros by writing things down in a food journal or using a macro tracker app.

While counting macros can be helpful for the keto diet, it's important to note that some dietitians don't recommend it due to the potential negative impact on your relationship with food and mental health. Instead, they suggest focusing on the quality of food and eating a varied, balanced, and nutrient-rich diet.

Foods to eat and avoid on keto

Foods to Eat

The keto diet is a low-carb, high-fat diet that encourages the body to burn fat for fuel instead of carbohydrates. The diet is based on foods such as meat, fish, seafood, eggs, vegetables, dairy products, natural fats, nuts, and berries.

Meat, poultry, and substitutes:

Beef, pork, lamb, wild game, and poultry are all keto-friendly. Deli meats like sausages and cold cuts are also suitable, provided they have no added sugars, starches, or breading.

Fish and seafood:

Most fish and shellfish are suitable, especially fatty fish like salmon, sardines, mackerel, and herring. White fish such as cod, halibut, and trout are also good choices.

Eggs:

Eggs are a great source of protein and can be boiled, fried, or made into an omelet.

Vegetables:

Non-starchy vegetables such as leafy greens, cucumbers, celery, radishes, cauliflower, cabbage, avocado, broccoli, and zucchini are all recommended. Vegetables that grow above ground are usually keto-friendly.

Fruits:

Tart fruits like berries, lemons, and limes are suitable in small servings. Melons are also a good choice due to their high water content.

Nuts and seeds:

Nuts and seeds are a good source of healthy fats, but it's important to consume them in moderation. Some nuts, like cashews, are higher in carbs than others, such as pecans or macadamia nuts.

Dairy:

Cheese, butter, and cream are suitable on the keto diet. Greek yogurt is a good breakfast option, but avoid flavored low-fat yogurt, which often contains added sugar.

Foods to Avoid

While on the keto diet, it is essential to limit sugary foods, starches, and grains. Here is a list of foods to avoid:

• Bread, pasta, rice, potatoes, and french fries
• Soft drinks, candy, cakes, and other sweets
• Fruit juices and smoothies (except lemon and lime juice)
• Dried fruits such as raisins, dates, and mango
• Starchy vegetables like carrots, peas, and sweet potatoes
• Legumes (beans, peas, and lentils)
• High-carb dairy products like creamed cottage cheese and low-fat yogurt
• Processed meats with added sugar or hidden carbs
• Oils and other unhealthy fats
• Sweetened milk alternatives
• Alcoholic drinks and cocktails (except for dry wine in moderation)
• Energy drinks and tonic water (unless sugar-free)

Frequently asked questions