best keto macros for weight loss Pin by theresa funkhouser on low carb/ketogenic/carnivore
The ketogenic diet is known for its ability to help people lose weight, improve their health, and increase their energy levels. However, to succeed on this diet, it’s important to carefully track your intake of macronutrients (macros), which include protein, fat, and carbohydrates. In this article, we will discuss how to calculate your keto macros and recommend the best app to do so.
What Are Keto Macros?
Macronutrients are the nutrients that provide calories or energy in your diet. There are three types of macronutrients: protein, fat, and carbohydrates. On the ketogenic diet, the goal is to drastically reduce your intake of carbohydrates and increase your intake of healthy fats to force your body to burn fats for energy instead of sugars.
Calculating your keto macros involves determining the right amount of each macronutrient you should consume daily to achieve your desired weight loss or health goals. Typically, the standard keto diet recommends a macro ratio of 75% fat, 20% protein, and 5% carbohydrates.
The Best App to Track Your Keto Macros
Fortunately, there are many apps available that make tracking your keto macros easy and convenient. One of the best apps currently on the market is the Keto.app.
This app offers a simple and intuitive interface that allows you to track your daily intake of protein, fat, and carbohydrates. It also provides helpful graphs and charts that allow you to see how you’re progressing towards your macro goals.
In addition to tracking your macros, the app also offers a database of over 1,000 keto-friendly recipes to help you plan your meals and achieve your goals.
How to Calculate Your Keto Macros
To calculate your keto macros, you’ll need to determine your daily caloric needs. This can be done using a variety of online calculators that take into account your age, gender, weight, height, and activity level.
Once you have determined your daily caloric needs, you can then calculate your macro ratios based on the standard keto diet recommendations (75% fat, 20% protein, and 5% carbohydrates).
For example, if your daily caloric needs are 1,500 calories, your macro ratio would be as follows:
- 75% fat: 1,500 x 0.75 = 1,125 calories from fat
- 20% protein: 1,500 x 0.20 = 300 calories from protein
- 5% carbohydrates: 1,500 x 0.05 = 75 calories from carbohydrates
Based on these calculations, your daily macro goals would be:
- 125 grams of fat (1,125 calories from fat divided by 9 calories per gram of fat)
- 75 grams of protein (300 calories from protein divided by 4 calories per gram of protein)
- 19 grams of carbohydrates (75 calories from carbohydrates divided by 4 calories per gram of carbohydrates)
Conclusion
In conclusion, tracking your keto macros is an essential part of succeeding on the ketogenic diet. Fortunately, with the help of a good app and a little bit of math, it’s easy to calculate your macro goals and ensure that you’re staying on track. By following the recommendations in this article, you’ll be well on your way to achieving your weight loss and health goals on the ketogenic diet.
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