You may notice that the percentage of grams of protein you have to eat is much higher and fat is a lot lower than the percentages that are typically recommended for keto. My protein is higher than my fat recommendation. Here are the conversions for each macronutrient to make it easier for you:

To find out how many calories of each macronutrient you should eat, make sure you convert the macro numbers that you get from our keto calculator to calories first. If you are eating the right protein along with the right amount of calories and fat, then the percentage of the weight you lose from fat will increase. While you are restricting carbs, your fat intake will be used as a lever to increase and decrease calorie consumption so that you can gain, maintain, or lose weight. Eating less protein than recommended by our keto calculator will typically cause you to lose more muscle mass while eating the right amount of protein will help you maintain or gain muscle mass (as long as you are doing some form of resistance training as well). Protein is essential for maintaining and gaining muscle mass. By limiting carb consumption to this degree, many people will lose a considerable amount of water weight as well.

In general, carbs should remain low because they will prevent you from entering into ketosis and getting all of the benefits of the keto diet. If you’d like to learn more about the macronutrients, check out our guide to macros.ĭepending on the info that you enter into our keto calculator, you will get different ratios of fat, protein, and carbs. The proportion of weight you lose as fat, muscle, and water depends heavily upon the macronutrient content of your diet (i.e., how much fat, protein, and carbohydrates you eat). By manipulating your calorie consumption, you will predictably change the numbers on the scale, but whether or not those numbers reflect a strong bias toward fat loss depends on the other numbers from your keto macro calculator results.įat, muscle, and water can all be lost and gained during the course of your diet. Notice that I am saying “weight” loss and “weight” gain rather than “fat” loss and gain. Conversely, eating more calories than you need to maintain your weight (which is also known as a calorie surplus) will cause you to gain weight. If you eat fewer calories than you need to maintain your weight (which is also known as a calorie deficit) then you will lose weight. Calorie intake is one of the most critical variables to be aware of when you are trying to change your body composition. Simply put, a calorie is a basic unit of energy that helps us understand how much energy we can potentially get from the food we eat. Enjoy all of the benefits of keto dieting and ketosisĪfter you entered all of your data and calculated your macros, you will get results that look something like this:.Stop guessing how much you should be eating.Stay on track with your keto diet (especially if you track your macros as well).Significantly increase your chances of getting the results you want.If you’d like to learn how to use these apps for the keto diet, read through our carb (and calorie) tracking guide.īy using our keto calculator, you will find out how much of each macronutrient (i.e., fat, protein, and carbs) you need to eat so that you can: To help you stay on track to meeting your macro needs, we recommend using a calorie tracking app like MyFitnessPal or Cronometer. It will provide you with estimates for the fat, protein, carbs, and calories you should consume each day to get the results you want. One of the most efficient and effective ways to diet is by using a macronutrient calculator, like the keto calculator, as a guide for how much you should eat. However, following the diet in this way can increase your likelihood of hitting a weight loss plateau and not knowing what to do next. Simply by eating keto foods and cutting out the carbs, most people will eat fewer calories than usual and start losing weight consistently.

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