Calculating Keto Macros for Beginners

Understanding Keto Macros: A Beginner's Guide

                                       pic from keto mojo

Embarking on a keto journey requires mastering the art of macro nutrients—fats, proteins, and carbohydrates. Here's a step-by-step guide to calculate and track your macros for a successful keto experience.

Calculate Your Macros:

-Determine Your Goals:Whether it's weight loss, maintenance, or muscle gain, set clear objectives.

- Use a Keto Calculator:Online tools like the “Keto Macro Calculator” assist in determining your ideal macros based on your goals, weight, age, and activity level.

- Allocate Percentages: Aim for a typical keto ratio of 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

How to determine your daily calories(Manually)

How many calories do you need each day? That is a fundamental question if you are trying to gain, lose, or even maintain your weight.

Step 1: Your weight in pounds _______ 

Step 2: Choose your activity level (many people overestimate how active they are)

 Sedentary  (desk job, shopping, cleaning, less than 30 minutes per day of purposeful exercise ) -13

Light Activity ( spend the day on your feet, exercise for 30 minutes 3x per week) -14

Moderate Activity ( spend the day walking around, exercise at least 30 min 6x a week)  -15

Active ( spend the day walking and lifting, exercise 60 min 5x per week) -16

-Very Active (construction/ farm work, strength training 6x per week, cardio 4x per week) 2. Track Your Macros: 17

Step 3  your weight in pound * by your activity level

Used the number in bold and multiply by  your weight

Step 4: Choose your goal 

Ask yourself are you trying to Lose fat,Gain Muscle or Maintain Weight?

 Lose fat:  Subtract 500 calories from your step 3 number 

Gain Muscle: Add 300 calories to your step 3 number 

 Maintain Weight / Body Recomposition (Lose fat while building muscle): Keep your calories the same 

Choose a Tracking Method:(Get Your Free Tracking App in the APP STORE)

Measure and Weigh out your food Accuracy matters:use measuring cups or a food scale to portion out meals.Tracking consistently helps identify pattern and adjustments needed for optimal results- There are a lot of app out there to make this easier.

Body Recomposition is possible to lose fat while building muscle, but it usually only works for people new to training. If you’ve been training for years, you are better off cutting or bulking. 

Step 5: Use these numbers for at least one month before you make any changes. Weight loss takes time it does not happen overnight so be patient and trust the process.

Step 6: If you don’t see the changes after a month, you want to decrease or increase your calories by 5% and wait a few weeks before making more changes.

If you are happy with the changes you see, keep doing what you’re doing. If you’re losing weight, don’t drop your calories even lower; wait until you haven’t lost weight for a week or two.

Your menstrual cycle can seriously throw off your number on the scale.

Step 7: Calculate your macros based on personal taste and menstrual cycle.

Step 8: Track your weight.

Weight 3x per week and average out your numbers to gather data that is as accurate as possible. Weight fluctuates daily, but you can get a better idea of how you’re doing by averaging three weights per week.

Calculating your macros

Protein: 

 Always start with protein and use the calculation below. You’ll take your body weight times .8 or 1 and get your protein grams. Then you can take those grams and multiply them by 4 to get your protein calories.

Body Weight x  0.8 or 1 

Fat: 

Next, choose a fat intake target between 20% – 35% of your goal calories (saturated fat at 10% or less) and divide the number by 9 to get your fat grams. 

Carbohydrates: 

Now, it’s time to use the excess calories for my carbs . Take your total calories and subtract your protein calories and fat calories from above to find your carb calories, then divide by 4 to get your carb grams. 

I am not a doctor for all health -related issues  and when you start a new diet please consult your doctor.

3. Resources for Success:

- Keto Recipe Books:Explore cookbooks tailored to keto macros to plan meals efficiently.

Get your Free Keto COOKBOOK BELOW

                               DELICIOUSLY EASY KETO RECIPES

- Nutrition Labels: Learn to read labels and identify hidden carbs to track accurately.

- Educational Websites and Blogs:Resources like ruled.me, Healthful Pursuit, or Perfect Keto offer macro insights and recipes.

Follow us for more tips,recipes,deals and give away On Pinterest at- KetoLIfeSimplified

Remember, tracking macros can be a powerful tool for staying on track and achieving your keto goals!