A good diet guideline is based on eating good fats, reducing your caloric intake, and eating a moderately limited protein intake so that your body will burn fat for energy instead of glucose. But, along with eating more fat and less carbs, it’s also about consuming the right amounts based on your needs. Your goals to lose, maintain, or gain is where your macros or macronutrients should come into play.
What Are Macros, Anyway?
Macros are you daily caloric intakes for any diet broken down into categories of optimal fat, carbs, and proteins. They are also your road map to success!
How To Calculate Your Macros
The optimal amount of macros is very different for each person. Macros are based on age, height, weight, activity level, body fat percentages, and your goals. So, how should you know what your macros should be?
The easiest way to determine your macros is to find a macro calculator like the Keto Calculator we have here. Just input the requested information and it will calculate the breakdown of calories, protein, carbs, and fat needed for you to lose, gain, or maintain your weight. If you’re following a ketogenic diet: the general consensus is to keep your carb grams at 20-25g a day to lose weight. If you’re an athlete, you can definitely increase these a bit. I’d recommend 30-50g a day. Factors such as age, gender, family, and personal medical history influence how your body responds to specific macros. For this reason, we always encourage you to speak to your doctor before starting any diet plan.
How To Track Your Macros
Once you know about how much you should be eating, you should start tracking your macros through an app or pen and paper to keep you in a ketogenic state. I always say “you don’t really know how much you’re eating, unless you’re tracking!”.
Keep track of everything you’re eating and drinking. Yes, it’s a bit of work in the beginning, and everyone can get off track now and then. But, don’t get discouraged. It’s all part of your new journey and will become second nature.
I know from experience that it’s easy to fool yourself into thinking you’re eating within your macros when you’re actually exceeding them. I also know that when you start tracking and eating your macros, you’ll find that you’re less and less hungry over time and have far better success overall.
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Toni Sweeney is a Triple Certified Ketogenic Diet and Primal Health Coach and weight loss expert who personally lost 80 pounds while making a total lifestyle change. The founder of TS Transformations, her formulas and plans has helped thousands of women lose weight and keep it off forever.