Keto Macro Calculator

Below is a very simple keto macro calculator.  The ketogenic diet is a great way to lose weight fast and keep it off .The’re fields for both fat loss and aggressive fat loss. Below the keto diet calculator we added more information about the best macro split for keto.

We designed this calculator based off desired weight instead of actual weight.  We have found over the years this has worked better for our clients.

Keto Macro Split

Ketogenic macro chart

A keto diet converts the body into a fat-burning machine by changing the metabolic state of the body. Normally, our body uses glucose derived from carbohydrates as a source of energy. However, a keto diet pushes the body into a ketogenic state, where the liver burns the stored fat in the body to produce ketones. These ketones then replace glucose as the fuel for the body. It is similar to the body’s response to starvation where it uses the body’s store of fat for survival.

The key to weight loss through a keto diet is to consume macronutrients (carbohydrates, proteins, and fats) in the optimum ratio to push the body into ketosis and keep it there. If the diet contains too much protein, the body will be pushed out ketosis, too little protein and the body will start burning muscle fiber. Too much fat will cause fat to be stored in the body and too little will cause energy levels to dip. The prescribed macro split on a keto diet is that no more than 5-10% of your calorie intake should come from fats, about 15-20% from proteins and about 80% from fats. It doesn’t matter how many meals you eat in the day as long as you maintain this macro ratio.
A low carbohydrate intake also restricts the body’s production of insulin. Insulin is what converts unused glucose into stored body fat. It takes a bit of time but the body will adapt.
Eating no more than 20 grams of carbohydrates a day will help achieve that.

Dont fall into the trap

Its easy to over eat when you first start keto, don’t fall into the trap. When the body is in a carbohydrate-starved state, the liver can use fat or protein for energy. If there is excess protein in the diet the liver converts the protein into glucose for energy. This defeats the purpose of pushing the body to use ketones as the primary energy source. The rule of thumb for maintaining the adequate fat to protein ratio is to eat equal grams of protein and fat. This will keep the body in the ideal ketogenic state.