How to Calculate the Macros You Need to Lose Weight on the Keto Diet
The keto diet is one of the most popular when it comes to effective and sustained weight loss. Its focus on consuming foods high in healthy fats and low in carbohydrates changes the way your body burns energy, putting it in a state of ketosis , where you burn fat instead of glucose.
But for this process to work at its best, it's essential to calculate your macros . Knowing how many grams of carbs, fats, and proteins you need daily will help you stay in ketosis and achieve your weight goals.
What are macros and why are they important on the keto diet?
Macros are the three macronutrients your body needs to function: carbohydrates, fats, and proteins. The keto diet is based on drastically reducing carbohydrates and increasing fat intake, while maintaining a moderate amount of protein. The typical macro breakdown on a keto diet is approximately:
- 70-75% fat
- 20-25% protein
- 5-10% carbohydrates
However, everyone is different, and to lose weight effectively on keto, you'll need to adjust these percentages based on your calorie needs, activity level, and personal goals.
Step by Step: How to Calculate Your Macros on Keto
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Calculate your total daily caloric expenditure (TDEE)
This is the total number of calories you burn in a day, including your physical activity. You can find your TDEE using formulas that take into account your weight, height, age, gender, and activity level. -
Determine your calorie deficit
If your goal is to lose weight, you need to consume fewer calories than you burn. Generally, a deficit of 15–20% of your TDEE is a good benchmark for healthy and sustainable weight loss. -
Divide your macros based on your calorie needs
- Carbohydrates : Should be minimal, usually between 20-50g net per day, which represents approximately 5-10% of your calories.
- Protein : Make sure you're getting enough to maintain your muscle mass. A good starting point is 1.2 to 2.0g of protein per kilogram of body weight .
- Fats : The rest of your calories will come from healthy fats, the key macronutrient on keto.
Simplify the process with our keto macro calculator
Calculating macros manually can be a bit tedious, but don't worry! We've designed an easy-to-use keto macro calculator that will do all the work for you. Just enter a few details about yourself and your goals, and in seconds you'll get the ideal macro distribution for your keto weight loss plan.
👉 Click here to calculate your macros and start your journey to healthy weight loss with keto .
