What Keto Macro Calculator Should I Use?

keto calculator

Hi all. So it’s been a long time since I posted. I have been on and off keto diet, but still low carb for the last few months. The reason was, I have been busy with work and other things and that kept me from writing more about this way of eating. Another reason was that  I had to re-learn everything about Keto. I found out about Ketogains community and their way of doing Keto based on science.

keto grilled fish

Anyway, let’s talk about keto calculators. If you Google this term, you’ll find thousands of search results. In my previous post, I wrote that I used this one. This has helped me lose the 20 pounds that I wanted to lose. But since I lost weight and want to tone up (I looked gaunt after the weight loss and lost muscles!), I figured I have to change my macros. So I looked for another macro calculator based on my need to tone up and that’s when I found out about ketogains. Even if you are still not in the process of toning up and body recomposition, I still recommend the ketogains calculator to avoid losing muscles while losing weight. Also, working out when your diet is on point will give you better results.

keto burgers
100g of lean ground beef
1 medium egg
1 tbsp cheese
2g cheese
Protein: 26g, Carbs: 2g, fat: 20g

Why is calculating your macros important?

Honestly, I had no idea about calculating macros before I started eating low carb. I would get into different diets before and will only track calories. But I never put into consideration the amount of carbohydrates, fats and protein that I consume. Since I found out about Keto, I learned that it is important to calculate your macros and track every macro and micronutrient that get in to my mouth. Why is it important? Let me explain to you below:

  1. You will learn if you’re getting enough protein: Protein is an essential part of the diet. It is the macronutrient that is responsible for building and repairing tissues. It is used by the body to build muscles, bones, skin, cartilage and blood. It is important that the body gets enough protein daily to do its function. I learned this the hard way. I didn’t track my protein macro and lost muscles and had a bad hair fall.
  2. You will know when you’re body is telling you something: One thing I learned about calculating my macros and micros is that it will be easier to know when you’re body is telling you it lacks something. Cramps? You are not getting enough electrolytes. Craving for a certain type of food? You lack dietary fat or electrolytes.
  3. You don’t know when you’re really hungry or you’re just bored: By calculating your macros, you will know the total calories your body needs based on your weight, your fitness goal and the energy you consume daily. The biggest myth in Ketogenic diet is that you don’t need to know your calories; you just need to eat until satiated. But that’s not true. Once you’ve hit your protein and your calories for the day, you’re body is good. If you’re still feeling hungry, you’re bored. Drink water with salt or bone broth instead.
  4. It is easier to portion your meals: When you know your macros, aside from it making it easier for you to track your calories, it will also be easier to portion your meals. You more guessing and eyeballing for you this time.

Macro and micro counting are as important as tracking calories to achieve your fitness goal. To learn more about the macros your body needs while on a ketogenic diet, go to the ketogains calculator, enter the data needed, select sedentary, tick the ketogains recommended then adjust the fat macro so it will match up to your suggested daily calories. Get a food scale and follow your macros to the T, then you will get results. Have questions about calculating your macros? Ask it out in the comments.

 

 

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