Use an online macro calculator like that provided by for a solid starting point from which to embark on your keto journey.Īlso, if you've been following keto for some time but have hit a weight-loss stall or are even gaining weight because you've strayed from tracking caloric intake-consider jotting down everything you eat and drink for a week, with a caloric limit that creates a deficit, to jumpstart your fat-loss efforts and reveal what is, or is not working well. Setting a macronutrient intake profile will aid in the successful execution of a ketogenic diet, per your goals. Weight loss is not as binary as calories in and calories out, but calorie consumption still affects weight loss or gain.Īlong with reducing carbs, and increasing healthy fats, eating in an ideal caloric range to create a deficit will facilitate fat loss, while a surplus of caloric intake will produce weight gain. Settling on the perfect dietary macros to meet your goals may take a bit of time and experimentation, but before long you'll define the ideal targets to produce consistent and reliable results.

Those who are athletes or very physically active tend to do well on a high-protein or cyclical ketogenic diet (centered around meal timing and eating immediately before or after exercise to support physical performance or muscle recovery). The version of keto that works for you will depend primarily on your goals and energy demands. There are several iterations to the ketogenic diet like the standard, moderate, high-protein, cyclical, or therapeutic variations. The caloric range that best suits your needs will vary based on some factors including gender, weight, and general levels of daily physical activity. When eating a standard ketogenic diet, the goal is to eat macros in the following proportions: 70% fat, 15% protein, and 5% carbohydrates. Think of keto macros as a framework to help define the amounts of each primary nutrient set to consume daily per your health goals.Įssentially, your macros are a breakdown of the amount of fat, protein, and carbohydrates you ideally want to consume every day to maintain the state of nutritional ketosis while achieving your fitness or weight-loss goals.

Myfitnesspal keto calculator