![]() You'll be able to see a detailed breakdown of the amount of calories, fat, protein, and carbs you should eat per day. If you already know your weight and fat percentage, simply input those values into the calculator below to estimate your macronutrient intake. How to use our free Keto Macro Calculator The level at which you enter ketosis depends on many factors like your own physiology and activity levels, but it's easily estimated by using our Keto Macro Calculator below. When you keep your daily carbs low, but above 0, you enter this state. This state can be achieved by eating very low amounts of carbs and higher amounts of fats and proteins in order to push your metabolism into the natural metabolic state of ketosis (where the body produces ketones to be used for fuel). It's designed to make the human body burn fat for fuel rather than carbohydrates. The ketogenic diet (or keto) is a low carb, high fat, and moderate protein based nutrition plan. Someone looking to lose weight and get healthy will need drastically different carb amounts versus someone who is already relatively fit and moderately active and just wants to maintain or even gain weight while staying in ketosis. No one is exactly the same and anyone who says that keto is always 20g or less of net carbs per day is 100% wrong. This depends on your current weight, height, activity level, and goals. How many carbs a day do you eat on a keto diet to reach your goals? To get net carbs, you simply subtract the amount of fiber from the total carbohydrates. ![]() There are two types: soluble and insoluble, both of which provide health benefits such as preventing constipation and regulating blood glucose levels. A note on Fiberįiber is a non-digestible carbohydrate that comes from plants and is excreted by your body without being broken down. It's especially helpful in lowering insulin and glucose which makes weight loss easier for some. The point of eating low carbs is to get the body used to using fats for energy rather than glucose - this process is called ketosis and in the end, is what allows you to burn fat instead of using carbs for fuel. Most plant-based foods contain carbohydrates, but some like leafy greens are also high in fiber. your body stores them in the liver and muscles (your muscles essentially store glucose which you can use to fuel your brain). When you eat carbohydrates - bread, potatoes, pasta etc. CarbohydratesĬarbohydrates are your body's preferred form of energy because it is less dense than fat (it takes more space to store) and because it is easily accessible in the human body. Meat and dairy are the obvious choices on an omnivore diet but since we're plant-based, most of our protein comes from soy products like tofu, nuts and seeds, as well as protein powders and leafy greens. Protein sources include animal and plant sources. It is your protein intake that helps you to build muscle and retain muscle mass, slow down the digestion of other nutrients (which prevents blood sugar spikes), and allows your body to utilize glucose as fuel. Protein provides the body with some of the essential amino acids that it can't make on its own, directly or indirectly. Some of the most common types of fat on a keto diet are dairy, meat, and seafood, chocolate, olives, oils, etc. You can get fat from various animal and plant sources. Fatįats are the densest form of energy, meaning that it takes more space to store fat than either protein or carbohydrates. This is extremely useful when trying to lose, gain, or maintain weight. This free keto macro calculator will help you determine how much of each macronutrient you need every day in order to achieve your goals. ![]() These are proteins, carbohydrates, and fats. ![]() The term macro comes from "macro-nutrient" and refers to the three nutrients that humans get calories from. No need to search for the best keto macro calculator because it's here! Ours is super easy to use and customize. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program. Statements have not been approved by the FDA. DISCALIMER: This Keto Macro Calculator is for informational and educational purposes only. It will tell you how many calories, and the amount of fat, carbs and protein you need on a low-carb ketogenic diet. Our FREE keto macro calculator is accurate and easy to use. ![]()
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