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Keto Calculator: The Best Way to
Keep your Macro Levels in Check

keto calculator

Keto macros play a critical role in the ketogenic diet. They consist of three essential nutrients that your body needs – protein, fat, and carbs. If you get them wrong, then you ruin your chances of attaining ketosis.

This article will highlight what macros are and the best way to calculate keto diet macronutrient balance.

Calculating keto macros

The easiest and best way to calculate your keto macros is by using a keto calculator. These calculators are designed based on the standard keto diet and will compute your ketogenic macronutrients within seconds.

How to use the keto calculator

The keto calculator calculates your mix of proteins, fats, and carbohydrates per day based on your goal – that is whether you want to gain or lose weight. Most of these calculators will need your age, gender, height, weight, activity level (including exercise and physical activity) and keto type to calculate your macros. The calculator will show the amount (in grams or ounces) and the caloric equivalence of the macros to feed on every day.

What are macros?

Macros or micronutrients are nutrients that your body requires in large amounts to sustain different metabolic processes. Nutrition and medical experts classify the following nutrients as macros:

  • Proteins
  • Carbohydrates
  • Fats
  • Water, and;
  • Fiber

A balance in macronutrients is critical for overall health. According to studies, consuming too little or too much of a single macro increases the risk of heart disease, obesity, and diabetes. Carbs are the biggest offender, but fat carries the most stigma.

Understanding keto macros

This is the ratio of macronutrients in a ketogenic diet and is often represented as:

  • 5-10% of calories from carbs
  • 15-30% of calories from protein
  • 60-75% of calories from fat

This ratio is not similar to what the medical community recommends or what many people are used to. Ketogenic diet differs from standard health diets – a keto diet aims to radically change how the body uses nutrients to produce energy and to place the body into ketosis (which is a metabolic state). A standard diet only optimizes the way the body already uses and processes food for energy.

Ketosis helps your body to burn fat, as opposed to glucose, to generate fuel. It offers an excellent way for you to lose extra body fat, experience improved mental clarity and become more energized. Initially, the keto diet was designed to treat childhood epilepsy. But today, it is used in wide-ranging objectives, including boosting energy, aiding weight loss, managing diabetes and neurological diseases.

Calculating food macros

Some foods are low in carbs and high in fat, while others are just the opposite (a good example is white rice vs. avocado). So, it’s important to know how many keto macronutrients you are taking in with your diet, to help you get the right ratio. The best and easiest way to calculate your macro levels is by using the keto calculator.

Tips for meeting macros

  • Stick to whole foods
  • Plan your meals
  • Join keto community
  • Find a ready-made meal plan

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