how to track macros for keto Keto macros
The popularity of the ketogenic diet has undoubtedly skyrocketed in recent years, as many people seek out various diets to look and feel their best. The idea behind this diet is to limit carbohydrate intake and replace them with fats, putting your body in a state of ketosis. As you embark on this diet, you must get familiar with what are called “keto macros”, or macronutrient targets that help keep the body in a ketogenic state. In this article, we’ll explain macronutrients and how to calculate the ideal macros for your individual goals.
Macronutrients & Keto Macro Requirements
Macronutrients, or “macros,” are the primary nutrients our bodies need in large amounts to function and grow. They include carbohydrates, proteins, and fats. During a typical ketogenic diet, you’ll aim to keep your carbohydrate intake to a minimum. Instead, you’ll consume more fats and moderate amounts of protein to fuel your body. To ensure that your body is in a ketogenic state, you’ll want to aim for the following macros:
- 70-75% of calories from fat
- 20-25% of calories from protein
- 5-10% of calories from carbohydrates
Calculating Your Personal Macros
Calculating your personal macros for the ketogenic diet may seem daunting at first, but it’s relatively simple once you break it down. Here are the steps you need to follow to calculate your macros:
- Find out your TDEE (Total Daily Energy Expenditure) or the number of calories your body burns each day.
- Determine your caloric intake limit for the ketogenic diet. This is done by lowering your typical caloric intake by about 10-15%.
- Calculate how many grams of carbohydrates, proteins, and fats you should consume daily, based on your TDEE and the macro ratio mentioned above.
You’ll find various calculators online to help you in your macro calculations. It’s essential to note that everyone’s body is different, and your daily calorie and macro requirements may change depending on several factors, such as gender, age, weight, muscle mass, and activity level. Suppose you’re unsure what your ideal keto macro intake should be. In that case, it’s best to consult with a healthcare provider or certified nutritionist to get personalized guidance.
Ketogenic Diet Apps to Help Track Macros
To take the guesswork out of calculating your macros and tracking your progress on the ketogenic diet, there are several handy apps available today. Here are a few of the best keto diet apps for tracking macros:
- MyFitnessPal - an all-inclusive app that helps track calories, macros, and nutrient intake
- Carb Manager - focuses solely on the ketogenic diet and tracks net carbohydrates, fat, and protein intake
- Senza - provides users with personalized goals for macronutrients
With the help of these apps, you can easily log your meals each day to ensure you’re sticking to your personalized macronutrient goals and staying in a ketogenic state.
The Importance of Following Your Macros
It’s essential to follow your macro goals strictly while on the ketogenic diet. If you eat too many carbohydrates or too little fat, for example, you’ll fall out of ketosis, slowing down or stalling your weight loss goals. Additionally, if you consume too much protein, it may convert to glucose, also hindering your progress.
In conclusion, knowing and tracking your keto macro intake is crucial in ensuring a successful ketogenic diet. With the help of various apps and personalized guidance, you’ll be well on your way to hitting your goals and feeling your best.
Image 1: Keto Macros
Keto Macros are essential in maintaining a state of ketosis while on a ketogenic diet. Knowing your individual macronutrient requirements and tracking them using an app will help you maintain a state of ketosis and successfully follow the ketogenic diet.
Image 2: Ketogenic Diet App
The popularity of the ketogenic diet has led to the creation of several helpful apps to track your macros and log your meals. Apps such as MyFitnessPal, Carb Manager, and Senza provide personalized goals and guidance to ensure a successful ketogenic diet.
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