KETO MACRO CALCULATOR- FOR FREE!
Check out this keto macro calculator that is absolutely free! In less than a minute, you will have the exact grams to eat each day to achieve your keto goals!
This keto macro calculator is amazing if you are looking to lose weight or gain muscle.
Start by calculating your calories needed per day then take that number and enter into each field to calculate the exact amount of carbohydrates, fat, and protein you need to eat each day.
Using this free keto macro calculator, you will be on your way to achieving your goals and increasing your overall fitness.
STEP 1 CALCULATE YOUR DAILY CALORIE INTAKE BASED ON YOUR GOALS
STEP 2 CALCULATE GRAMS OF FAT, PROTEIN, AND CARBOHYDRATES TO EAT PER DAY
FAT GRAMS PER DAY
CARBOHYDRATES GRAMS PER DAY
PROTEIN GRAMS PER DAY
Why do I need to calculate my keto macros?
Whenever I learn something new, I always want to know why. Why am I spending my time doing this, and how will it give me results? The answer for keto macros calculations is two fold. The first reason of importance, is that like with any diet, calculating calories needed per day is extremely important. Basically put, having a calorie deficit is going to make you lose weight. Once we have our deficit figured out, we bring in the macros. The purpose of using the keto macros calculator here, is so you will know not only how much food you should eat per day ( calorie goal per day) but what types of foods you should be eating (ahem, keto macros come in here.)
What are macronutrients?
When I first started learning about keto, one thing kept coming up- keto macros. If you are anything like me, keto macros sounds a little bit like a foreign language! But when I started digging into learning about the ketogenic diet, I was actually surprised at the amount of info that centered around keto macros.
Macronutrients- (sometimes shortened to macros) are three major nutrients that are required for the human body. Our foods are made up largely of the three main nutrients: carbohydrates, proteins, and fats. Calculating macros is very important for any successful diet plan- especially keto!
How do you calculate macros for keto?
There are a ton of free keto macro calculators out there that will do it alllll for you! Mine is just a few scrolls up 😘
The basic calculations include finding your ideal calorie count per day based on your goals, multiplying that calorie amount times your ratio of carbohydrates, fat, and protein and then dividing by 4 or 9 respectively. Carbohydrates and protein are both divided by 4, while fat is divided by 9 to give you the amount of grams you should be consuming each day!
If that seems like a lot of math to you…well it is. So just plug and chug above to get your estimates for free.
How long does it take to lose weight on keto?
Every person is different and they metabolize food differently. Keto allows your body to switch from burning carbs first, to burning fat first. This is why keto is really popular to lose weight. People on keto typically see a larger weight loss in the first week or two because they are shedding all of that water weight! Then your weight loss becomes consistent around 1-2 pounds per week. You can read a lot more about losing weight on keto here if that is one of your keto macros goals!
How many carbs should I eat on keto?
So let me start by saying there is great debate regarding this topic. Some keto experts say consume as little carbs as possible. Some tend to be more moderate and consider a ketogenic diet consuming anywhere from 10-40 grams of carbs per day.
I tend to recommend beginning right in the middle. Aim for consuming 20-50 grams of carbs per day to start your ketogenic diet. As you become more comfortable, you can decrease this amount to see more results.
When using your keto macros, the keto macros calculator should land you somewhere close to this range.
What is the best ratio for keto?
My Keto Cal explains the best keto ratio in a really simple way.
They say, “The most commonly used ketogenic ratios are 4:1 and 3:1. A 4:1 ketogenic ratio describes a ketogenic diet that is made of 4 grams of fat for every 1 gram of protein plus carbohydrate. In other words, for every 5 grams of food consumed, there are 4 grams of fat and 1 gram of protein and/or carbohydrate.”
Calculating your keto macros truly takes the guess work out of the ratios above. If you are using a keto macros calculator, the ratios are pretty much done for you. Each keto macros calculator takes those ratios into account when creating their calculators.
How long does it take for ketosis on keto?
Well, I hate to disappoint, but because every person’s body is different, it really can vary. Getting into ketosis is a huge goal for anyone on keto- so I completely understanding wanting a timeline! Keto macros are extremely important in getting into ketosis! Some people are in ketosis within the first few days, some people are in ketosis within the first few weeks. It truly depends on your body and how it functions. The biggest thing is to stay extremely consistent with your keto macros. Stay as close as you can each day to your keto macro goals.
What are the recommended macro percentages for keto?
Macro percentages can vary based on what keto resources you are reading. For this particular keto macros calculator, I used the following percentages:
(Calories per day x 0.65) / 9 = grams of fat per day
(Calories per day x 0. 30) / 4 = grams of protein per day
(Calories per day x 0.05) / 4 = grams of carbohydrates per day
These calculations allow you to follow the traditional keto diet of high fat, moderate protein, and very low carbs.
Now that I have calculated my keto macros, how do I meet those daily goals?
This may just be the most important question. Tracking your macros is extremely important. A great way to do this is by using the free My Fitness Pal App. You can sign up in four easy steps and you will be able to enter your goals, and adjust your macros based on the calculations above!
Be sure to take a look at some awesome keto resources for every meal of the day if you are feeling stuck.