If you’re okay with the willpower, I actually use an app called Freeletics. Something like a Step Class or some sort of instructive class. Okay, so unless you’re super dedicated, I’d be joining some classes at your local gym. You can read more about net carbs vs total carbs here. Sugar counts towards net carbs, So please make sure that any naturally occurring sugar (or added) is below 20g per day.

So, if you eat 10 grams of carbs, but that contains 5 grams of fibre, you will have consumer 5 grams of net carbs. Net Carbs are basically Total Carbs – Fiber. Your protein levels will also depend on your activity levels, as I find that the more active you are, the more protein you are likely able to tolerate before you begin going into gluconeogenesis. In a caloric deficit, meaning lower total calories than your daily caloric burn, and when your carbohydrates are low, the ketones present in your body will prevent muscle wastage, so consuming a lot of protein doesn’t make sense on a keto diet. This macro calculator calculates your protein by assuming you have 20% body fat, giving you 1g of protein per 1 lb of lean body mass. The amount of protein will differ for each person, but throughout the phases of your diet, your protein should stay the same. Your body will become what is called “fat adapted” whilst you re-teach it to use the stored fat as energy, all without feeling any starvation or typical diet hunger issues.

Unfortunately, the general public hasn’t necessarily been exposed to the truth about nutritional ketosis, and therefore don’t believe that it’s a healthy state to be in. By limiting carbohydrates, moderating protein and increasing your total healthy fat intake, you put your body into a state of “ketosis.” Instead of burning sugar and glucose for energy, your body starts to burn “ketones,” which is an energy source that your body creates from fat. The ketogenic diet simply changes the ratio of these macronutrients. It can be hard to venture outside of these well-known macro ratios. Just remember, macro means big, and micro means small.Įvery piece of food is made up of a ratio of these building blocks.įor example, chicken breast is high in protein, and pasta is high in carbohydrates.Ĭurrently, most people eat a standard diet containing around 20% fats, 30% protein and 50% carbohydrates. The main building blocks of food are carbohydrates, proteins, and fats. If you need a helpful list of foods you can eat on a ketogenic diet, click here to read my full keto foods list. Read my full guide on the ketogenic diet here. This limited amount of carbohydrate intake will switch your body over to burning ketones as your primary source of fuel.Īlternatively, you can look at your body switching from being a sugar burning steam train with all the black dirty soot covering the engine, to a clean-burning Tesla that runs on fat and ultimately does less damage to your body. The amount of carbs depends on each person, but it is usually below 50 grams of total carbs per day. The ratios are generally mapped out as being 75% Fat, 20% Protein, and 5% Carbs. What is a ketogenic diet?Ī ketogenic diet is a high fat, moderate protein, and low carbohydrate diet. To summarize, carbs are a limit, protein is a target, fat is to be consumed to remove hunger and meet macros requirements. Even though the ketogenic diet is based heavily on fat, your body is smart enough to switch to stored body fat if you are not ingesting enough dietary fat.

The last macronutrient you need to worry about is fat. Try not to go under your protein levels, as you could potentially begin to lose muscle as a result (which in turn can slow down your metabolism).

Protein is your next macronutrient to look at. You must not exceed this value in order to stay in a state of ketosis. The only macronutrient you need to religiously watch on a ketogenic diet is your carbohydrate intake. Do I need to hit my macros to be successful on a ketogenic diet? The keto calculator is based on my studies as a nutritional therapist, advanced sports and exercise nutritional advisor, plus backed up by the Journal Of Medical Sciences who have done extensive research into these types of calculations. Most sites will give you different keto macro results, and this is because each website will be calculating your Basal Metabolic Rate differently. Why are my macros here different to other sites? If you don’t understand what macronutrients are, you can Click Here. This keto macro calculator is optimized for the ketogenic diet. Frequently Asked Questions: What Is A Macro Calculator?Ī Macro Calculator basically tells you how many grams of macro nutrients you should be getting from carbs, fats, and protein.

Macro percentages for keto