Macronutrients

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What are Macronutrients?

Macronutrients or “macros” is the basic breakdown of the food we eat.

There are macronutrients which are Protein, Fat, Carbohydrates, and then there are macronutrients which are the vitamins, minerals, amino acids, sugars and other things we get from our food.  Understanding your macros is important for the ket diet because you need to find the right balance of carbs, protein and fats to get into ketosis and stay in ketosis.

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Macronutrients Calculator

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

 

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Alternatively, you can use the Keto Macro Calculator on the Perfect Keto website by clicking here!  While you are there, you can check out their amazing products and very informative articles on all things Keto!