For people looking to shed those unsightly pounds of fat whilst preserving as much lean muscle mass as possible, a low carb diet plan such as keto is hugely beneficial.
The problem that some people have however, is knowing their macronutrient ratios when following a keto diet plan. Though not everybody chooses to track their macros on keto, it is actually quite a useful habit to get into. Knowing your correct macros is a great tool to have in your keto-dieters arsenal. If you’re not sure which macro ratios you should be aiming for – don’t worry. We’ll explain it very basically in the following blog.
What are Macros?
Macros, or macronutrients, are basically units of energy and nutrients provided by fats, proteins and carbohydrates. The body has a predetermined number of nutritional requirements each day in order for it to function at its most efficient, and these can be defined via macro ratios.
Each macro has its own unique role in the body, though obviously when following keto, they should be adjusted differently. A keto diet is a low carb, moderate protein, high fat diet, but how much of each macro should we be consuming each day? Well, there are ways of working this out.
How to Work out Your Macro Ratios on Keto
If you are following a ketogenic diet, there are a number of helpful tools and calculators you can use online that will tell you your ideal macro ratios when on this diet. To get a reading however, you will be required to enter the following data:
Gender, Height, Age, and Weight
First and foremost, when figuring out optimal macro ratios, all calculators online will require you to enter your: gender, height, age, and your weight. This is to help get an idea of you as a person, because obviously, different people are different sizes and genders, and so results may vary.
When on keto, different people have different goals. Some wish to burn fat, whilst others wish to maintain their weight. By entering details about your age, height, weight, and gender, the calculator can provide a more accurate reading.
Knowing activity levels is important because this helps the calculator figure out how many calories you require. The calculator will figure out your BMR (Basal Metabolic Rate) which can be used in conjunction with your body fat percentage to tell you your daily caloric requirements. BMR is basically how many calories you will burn daily in a rested state.
Body Fat Percentage
By entering your body fat percentage the calculator will work out your lean body mass percentage. This then allows the calculator to work out how much protein you need to preserve lean muscle. You should get your BF percentages measured by a doctor to get an accurate reading.
Getting a Reading
From entering the info above, you will then receive a reading telling you how many calories you require each day to reach your goals. From here you will then receive a breakdown looking at how many calories should come from protein, how many from carbs, and how many from fat. Though results can of course vary, just to give a rough idea as to how your macro ratios on keto may look, they could look something like the following:
- Calories from carbohydrates – 5% – 10%
- Calories from protein – 15% – 30%
- Calories from fats – 60% – 75%
Do you track your macros on a ketogenic diet? Let us know in the comments section 😉