‘Macros’ are short for macronutrients; fat, carbohydrates, and protein. When you are eating a ketogenic/low-carb high-fat diet, it is essential that you are hitting your macros in order to trigger the body to be in a fat burning state &/or losing weight if that is also your goal. So how do you find your keto macros for weight loss? There are lots of options and variations for finding your macros and different macro calculators will give you some different answers. I have experimented around and found the best and most comprehensive keto calculator to be from Keto Gains.com
how to find your keto macros
I have a step by step PDF that tells you how to calculate your macros along with a editable My Macros Worksheet. To get this FREE resource, become an email subscriber by clicking the button below.
why dietary carbohydrates are not necessary
Unlike all other organs which happily run on ketones (fat) for fuel, your brain is an exception in that certain brain cells require glucose (about 50 grams per day) because those brain cells can’t run on ketones (fat). This causes a lot of confusion and is why some say that you must fuel your brain’s glucose requirements by eating carbohydrates, which turn into glucose in the body. But here’s why that’s wrong.
If you are in nutritional ketosis, the process of converting fat (dietary or stored) to ketones will naturally produce 1 gram of glucose for every 10 grams of fat burned for fuel, which means that you will naturally produce enough glucose for your brain’s daily needs while in nutritional ketosis (a fat burning state). The body has the capability and mechanisms for fueling itself without relying on you to eat carbs.
Eating 20-30 grams of total carbohydrate per day is enough to trigger nutritional ketosis, produce your brain’s daily requirement for glucose in the process, and keep most people satisfied with their diet.
Keeping carbohydrate under 25 grams for (most) women is essential for triggering your body to run on fat for fuel.
The body does have a daily minimum requirement for protein. This will vary depending on how active you are, how much muscle currently have, and if you are trying to build muscle. If you don’t eat at least 30 grams of protein a day, your body will cannibalize the muscle you already have on your body in order to fuel its daily needs. So, you want to eat enough protein daily so that you don’t lose muscle.
- To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur. Maintain my muscle is very important to me, so I personally use .9 to calculate my protein requirement.
- To gain muscle, the protein ratio should be between 0.8 to 1.2.
You can find your lean body mass by using a scale that will tell you your body fat percentage. If you don’t have a scale, you can guess by comparing how your body looks to these examples.
making your macros work
Following your macros is THE KEY to successful weight loss with keto, but they are completely useless unless you track and log your food intake daily in a food tracking app like My Fitness Pal to determine how what you are actually consuming daily matches up with your macro goals.
ready to begin?
I have created two comprehensive paid keto programs for those readers who just want to get started and not waste time making mistakes or trying to learn all the parts of keto yourself. The first program is a 7 Day Keto Jumpstart program. This program is great for the keto beginner or keto-curious who want to tip their toes into the keto lifestyle and see how they respond to the low-carb lifestyle for a week. The second program is a comprehensive 30 Day Keto Transformation Program. This program gives you everything you need to learn keto for life and tweak it according to your goals and your lifestyle.
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