Everything You Need To Know About Macro Calculator Keto

 Kevin Brown
  2nd-Feb-2019

Thanks to our unhealthy lifestyle, we all are struggling with some of the other kind of health problems. Everyone forgets to look after our health while fighting their everyday struggles. It is always too late before you realize that your body has lost its shape. Well, it is not the end of the world. There are thousands of diet plans out there that can help you get your natural shape back.

Many of us follow the ketogenic diet to gain or lose weight. While following keto diet it is necessary to be aware of your macro intake. Macro is short for macronutrients in the context of the keto diet and it includes carbohydrates, protein, and fat. All these macronutrients are responsible for calories. It is important for you to understand macros when you are on a keto diet so you can maintain carbs, protein, and fats in right balance. The fastest and easiest way to calculate the required micronutrients to meet your health goals is using a macro calculator.

Understand the Macro Calculator

The macro calculator determines the number of carbs, protein, and fat you are required to eat to get into ketosis and achieve your health goals.

In a macro calculator you need to input following things, gender, age, weight, height, body fat percentage, activity level, end goals behind keto diet, desired calory deficit, desired carbs intake, and desired protein consumption.

The macro calculator uses gender, height, weight, and age to calculate calories you need to consume.

Body Fat Percentage: Keto calculator calculates your lean body mass using body fat percentage. Using the value of lean body mass keto calculator calculates the amount of protein you need to lose weight without losing excess muscle. Keep in mind, whatever kind of diet you are on, consuming too little or too much protein can lead to dangerous results. To measure body fat percentage precisely, you can opt for DEXA scan. it is available at some doctors and also in some gyms.

Your activity level gives the keto calculator idea of the minimum amount of calories your body would burn each day. Keto calculator uses calorie consumption to calculate Basal Metabolic Rate (BMR). It then uses Body fat percentage and BMR to calculate the number of calories you need to reach your goal. Basal Metabolic Rate is a measure of the number of calories from eating and digesting when our bodies are at rest.

Deficit/ surplus: a deficit means you are consuming less than what your body needs. Surplus means you are eating more than the requirement of your body. Those who are trying to lose weight, want to have a deficit in calories. 10% to 20% deficit is a standard for people. Any value more than this is considered to be a high deficit and one should be really careful while adapting it. It is highly recommended to avoid a deficit beyond 30% as it can cause some serious metabolic damage. Those who would like to gain weight want to have a surplus in calories. 5-10% surplus is generally recommended but going above that can cause extreme weight gain.

In a keto diet, it is a standard rule to consume less than 30g net carbs a day. Those who are trying to lose weight should consume less than 20g net carbs a day. To keep a check on carbs, you should know the carbs content of every food item you consume. For example, carbs in avocado are 9g. The objective of the ketogenic diet is to achieve a metabolic state known as ketosis.

People who are already cutting out the carbs and eating keto foods might question the use of a macro calculator. But keto food calculator helps you create a proper and efficient diet program. Following a proper diet is more likely to help you achieve your health goals. Macro calculator for keto diet gives you estimate for protein, fat, carbs, and calories you should consume each day depending upon your objective.

In a nutshell, Macro calculator for keto diet will help you:

  • Increase your chances of achieving your health goals
  • Enter and stay in Ketosis
  • Follow your keto diet properly
  • Save the daily confusion of how much you should eat
  • Enjoy results of keto diet

Happy Dieting!

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Domain: Afterhours
Category: Food & Wine

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