People who practice The Keto Diet have heard so much about keto diet macros, but often understand little of what the term means. With a keto diet or for nutritional information related to similar diets, the point of interest is how macros relate to ketosis.
What then is macros or what does it mean when you are told to “track your macros” and other similar keto diet macros talk? Well, keep reading as we explain all about macros and how they relate to the ketogenic diet.
What Are Macros and What Do They Do in the Body?
In simple terms, macros stand for ‘macronutrients’ as they relate to nutritional value in a keto diet. They are the body-building compounds that we derive from the foods we eat. These are carbohydrates, protein, fat and other energy-giving substances in food. These components give energy and calories to the body.
They are macronutrients because the body needs them in food to function properly. They are called macros when used for planning a keto diet as a measuring system, with the overall goal being to achieve and maintain ketosis in the body.
The ketogenic diet (keto diet) focuses on foods that are very low on carbohydrates and structured to increase the body’s metabolism to better burn body fat and induce weight loss. The ketogenic diet is widely popular today in that it is uniquely effective at helping people achieve desired fitness goals and weight loss on a sustainable basis. The keto diet forces the body to burn fat to release energy rather than burning glucose obtainable from carbohydrates for energy.
The body changes body and dietary fats into ketones where carbohydrates are not available, and these are then used up as energy in the body.
How to Calculate Macros in a Keto Diet
Calculating your keto diet macros can be complex, depending on several factors such as your daily calorie intake, body weight, current age and nutritional goals. There are many macro calculators on the internet and various formulas for calculating keto diet macros, but they should roughly arrive at nearly the same answer if done properly.
Let’s take a typical example to calculate keto diet macros:
Assuming a lady in her late twenties works in an office. She weighs 160 pounds and is 5 feet 4 inches tall. She recently got started on consuming keto diet and has around 30% body fat. She is set upon losing some body fat. Let us also assume that her metabolic rate is 1467 kcal and her daily energy expenditure is 1614 kcal.
To lose weight effectively, it is assumed that she must consume 90 grams of protein to obtain 360 calories, 20 grams of base carbs to obtain 80 calories and 86 grams of fat to achieve 774 calories. This gives her a total 1214 calories per day, which is actually a deficit needed to boost her fat loss drive. This will ultimately give her 5% carbs, 23% protein and 72% fat. This calculation gives her a perfect knowledge of her macros, and an opportunity to know what diet will fit those macros.
This knowledge will also enable our subject to know that she should eat more low-carb foods, as well as a balance of protein and fat to keep her body functional but on the path to weight loss.
Tracking Your Keto Diet Macros and What to Know
When you are bent on tracking your macros, you must do the following:
- Highlight your health objectives – weight loss, muscle building, achieving ketosis, etc.
- Use a keto calculator to calculate required amounts of carbs, proteins and fat you must consume.
- Determine the macronutrient components of your keto diet by using a calculator or reading the labels on the food packages.
- Create your own meal based on needed calories from carbs, protein and fat.