Do YOU Know Your Keto Macros?
If you’re new to keto, you may have heard friends, trainers, or bloggers talking about their “macros”. But what does that word really mean? We’re here to explain it all! Because knowing your keto macro goals could be the next step in leveling up YOUR keto weight loss! We’ll talk about what they are, why they matter, how to calculate yours, and next steps! Keep reading to find out more about how macros could change your keto game.
What Are Keto Macro Goals?
- The Word “Macro” Is Short For Macronutrients| These are the components of food that give our body energy! Mainly: carbohydrates, protein, and fat. This is important to YOU if you’re on a keto diet because finding the optimal balance of carbs/protein/fat (your keto macro goals) will keep your body running at its most efficient and healthy—and maybe help your body burn fat faster!
- Carbohydrates| Carbs are the macro you’ll be getting the least of if you’re on the keto diet. Carbs are mainly made up of sugars and starches, so you won’t be able to reach ketosis if you’re getting more carbs than your keto macro goals call for.
- Protein| Protein is necessary for our survival. Our bodies use it for growth, tissue repair, immune system function, hormone production, and energy. Some amino acids in protein aren’t made naturally in the body, so you can only get them from food! Keto has been shown to control cravings, but that won’t matter if you’ve got NO energy because you’re not getting enough protein in your keto diet!
- Fats| Fats become an especially important macro when you’re on the keto diet. Because you’re drastically cutting carbs (where your body would usually source energy), you need fat to burn for energy! Fat is far from the enemy, but it can be hard to unlearn that way of thinking! But fat is necessary for energy, growth, vitamin absorption, and helping us to feel full!
- Every Body Is Different| There are lots of sites where you can calculate keto macros for your weight, height, and activity level. But every body is different, and different people respond better to different ratios! Your best bet is to work with a nutritionist to find keto macro goals that work for YOU! And don’t be afraid to tweak as you go…a lot of keto is trial and error finding out what’s best for you.
Keto Macro Goals Calculator
Like we said, the best way to work out your keto macro goals is to work with a nutritionist or trainer who knows you and the keto diet well! But if you’re curious to find out where might be a good place to start, there are lots of keto macro calculators available for free online! But again, none of them should be used in place of advice from a personalized and trained professional. Here are some of the general guidelines we found:
- Carbohydrates| In general, it’s recommended that you keep your carb intake to 5% or less of your total calories for the day. For most people, that will work out to be around 20g net carbs a day.
- Protein| Protein is usually best consumed in moderation on a keto diet. As a general rule, about 15-30% of your calories should be coming from proteins, depending on your activity level.
- Fats| Fats will make up the largest part of your keto macro goals on a keto diet. Most people recommend getting about 60-75% of your daily calories from healthy fats like fish, avocado, and nuts and seeds! But indulging in a little bacon from time to time sure won’t hurt!
This is just some Keto Macro Goals 101. There’s a whole world of information out there on how to optimize your macros! We highly recommend falling down the rabbit hole! Do your own research, talk to a professional, and get ready to take your keto to a whole new level!