We’ll use the 35/35/30 split again as an example. If your goal is to lose weight, you’ll eat slightly less (200 to 300 calories) per day. This is your TDEE or total daily energy expenditure. MyMacros+ is a low-cost option that works on iOs and Android.Ĭalculating Macros Example If your BMR is 2100, and you’re burning 500 extra calories per day exercising, you need 2,600 to break even. Download and track your macros in an app.This matters for calculating your totals. Just a reminder that protein and carbs have 4 calories per gram, while fat has 9 calories per gram. Understand the caloric differences of macronutrients.Depending on your goals or the nutritional approach you’re following, you’ll need to know which percentage of macronutrients you’ll be eating each day. If you work out for 45 to 60 minutes, you’ll want to add at least 500 extra calories, unless your goal on keto is weight loss. Estimate (or calculate) how many calories you burn each day exercising.Even when you sleep, your body roughly 50 to 70 calories per hour depending on your size, age, and body composition. Your BMR is the number of calories is the number of calories your body burns in a day without doing anything. Find your basal metabolic rate (BMR ).Or, you can figure out your macros without a calculator by following these steps. Good macro calculators take into account your body weight, age, gender, activity level, and body-fat percentage. How Do I Calculate My Macros for Keto? There are a ton of macro calculators available online. In a 2000 calorie diet, that’d be 700 calories in protein and carbs, or 175 grams each, and 600 calories in fat, or about 66 grams. In this case, you’d eat 35 percent of your daily calories in protein and carbs, and 30 percent in fat.

Popular diets like keto outline your ideal macro split (more on this soon) so you can plug your numbers right in.Ī generic example of a macro split is 35% protein, 35% carbs, and 30% fats. What Is A Macro Split? A macro split is how you’ll divide up the three macronutrients-protein, carbs, and fat-to meet your caloric needs. The idea is eating liberal amounts of quality fat and limiting carbs gets your body into a state of ketosis, where you burn fat as your primary fuel source. Fat makes up a large percentage of the ketogenic diet-about 70 percent. Fat Fat is important for keeping brain and nervous system healthy. This is because carbs break down into glucose, which the body uses to fuel itself-unless you’re in ketosis, of course.Ĭarbs are found in fruits, vegetables, starches, grains, and many processed foods. Carbohydrates People think of energy when they think of carbs. Keto-approved protein sources are things like animal products like beef, eggs and fish, and dairy products. Protein also plays a role in the production of enzymes, hormones and other body chemicals. Protein Protein breaks down into amino acids, which the body uses to build muscle, hair, fingernails, and more. Each macronutrient serves a specific purpose for your body and comes with different benefits. The three macronutrients are protein, carbs, and fat. What Are Macronutrients? Macros, or macronutrients, are the three building blocks that all human food is made out of. Since the ketogenic diet focuses on macronutrients (proteins, carbs and fats), you need to know how to calculate your keto macros to understand what your body needs to reach ketosis. Ketosis is achieved through reducing carbohydrates for long enough to deplete the body’s glycogen stores, and eating plenty of quality high-fat foods. Keto Macros: How to Calculate Macros for Keto The ketogenic diet is a high-fat, low-carb, moderate-protein diet with the goal of inducing nutritional ketosis, which is a metabolic state that enables you to burn fat (converted into ketones ) for fuel instead of carbs (glucose).

Keto fat percentage