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KETO MEAL PLANNER HOW TO

Your keto macros tell you the number of net carbs you should eat every day, which is the number of total carbs you eat (in grams) minus the amount of dietary fiber you eat (in grams). Just remember, if you want to get into ketosis, you need to keep your carbohydrate intake very low (for most people, less than 30 grams of net carbs per day). You may, however, adjust the macro percentages if you choose to do so. The keto calculator is, by default, set up to give you macros that are keto-friendly. The majority of your calories on the keto diet will come from healthy fat sources, and a good chunk will come from quality protein. Hence, keto macros are the macros necessary to help you get into ketosis, meaning you will only eat roughly 5-10% of your total daily calories in the form of carbohydrate. Protein, fat, and carbohydrate are the major macronutrients in the human diet the term “macros” is simply a colloquialism for “macronutrients”. In short, your keto macros are the amounts (in grams) of protein, fat, and carbohydrate that you should aim to eat every day. Ok, so you’ve got your keto macros, but now what? You can also select the how much you want to change your weight by weekly it stops at the two-pound mark as we don’t recommend going beyond this for health purposes (your body can only change so much in such a short time period). Lastly, by taking your primary goal into consideration, the keto calculator will let you know exactly how much to eat whether you want to lose weight (particularly body fat), maintain weight, or gain weight (particularly muscle). If anything, we recommend erring on the side of caution and entering a lifestyle factor that is one step below what you optimistically feel your actual daily activity is like. Obviously, if you’re a highly active individual, like a construction worker, you’re going to burn more calories every day than someone who works at a desk most of the day and doesn’t exercise much.Īs such, it’s imperative to be realistic about your daily activity level if you want to accurately predict your true calorie expenditure. Lifestyle Factor and Goalsīut the keto calculator takes it even a step further, by also accounting for your daily activity level (lifestyle factor) as well as your primary goal.

Since we have readers from all over the world, you can choose to enter your measurements in imperial units or metric units the keto calculator will make all the necessary adjustments for you.

For Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x Age – 161Īs you can see, it takes into account your body weight, height, age, and gender.

For Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x Age + 5.

Jeor equation, which research has shown can accurately predict BMR within 10% of someone’s measured BMR. The Team Keto Macro Calculator uses one of the most reliable and empirically backed formulas for determining your basal metabolic rate (BMR). Moreover, one of the best “perks” of the keto diet is its simplicity naturally, our keto calculator is designed with simplicity in mind to help you get off on the right track with as little effort as possible. This is much easier than having to make these calculations by hand or use “guesswork” to determine how much you should be eating. height, weight, age, etc.), the keto calculator will project your precise macronutrient and calorie demands, which is the first step towards your success on the keto diet (or any diet for that matter). Quite simply, the keto calculator is the ultimate all-in-one tool for helping you quickly (and accurately) determine how much you should eat every day.īy entering the appropriate info (e.g.

The Health Benefits of the Ketogenic Diet.

Best Foods and Recipes to Reach Your Keto Macros.

KETO MEAL PLANNER HOW TO

Take a look at the sections below to learn more about how this nifty keto calculator works, how to track your keto macros, and the best foods to help you reach your keto macros: Choose the Specialized Macronutrient Calculator if you want to input your own amounts of fat, protein, and carbohydrate (as percentages of total calorie intake).Ĭalculated your keto macros? Awesome! Step 1 on your path to success is complete!.Choose the Standard Ketogenic Calculator for the typical ketogenic diet macros of 75% fat, 20% protein, and 5% carbohydrate (recommended for beginners).The keto calculator takes into account your main goal as well, whether you want to maintain weight, lose weight, or gain weight.ĭirections for Using the Keto Macro Calculator Our keto calculator helps you determine the precise amount of fat, protein, and carbs you should eat each day on the keto diet.