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These Calculations Are Based On The Standard Ketogenic Diet
Our macros calculator uses your personal information to calculate your TDEE. Based on your TDEE, it provides your personalized daily macros presented in grams that you need to eat in order to gain, lose, or maintain weight. Keep in mind that the majority of your calorie needs should be met through fat intake rather than carbs on a ketogenic diet, making it the most variable keto macro.
A calorie deficit means eating fewer calories than your body needs to sustain its current weight. A surplus is the extra calories you need to eat in order to gain weight. If your goal is to gain muscle mass, however, this calculator may not work for you. Our calculator was designed with the standard ketogenic diet in mind. This diet works best for weight loss and boosting overall health and well-being. The cyclical ketogenic diet and high-protein ketogenic diets, on the other hand, are much better options for muscle gain.
In order to get into ketosis, you need to eat a very low amount of carbs to force your body into this metabolic state. Your body simply will not enter ketosis as long as it is getting enough carbs for minimal energy production. Going above the recommended daily 30 grams of carbs per day would constitute a low-carb diet which has completely different effects than the keto diet.
Your liver needs ample amounts of fat in order to produce ketone bodies (aka ketones). Ketone bodies are molecules that replace glucose when carb intake is low. They serve as alternative fuel sources of energy and are linked to a wide range of health benefits, one of which is weight loss. You can read more about ketones here. If your goal is to maintain weight, then your liver will spare your body's fat stores and convert the fat you eat into ketones.
To stay within your daily macros limit, you will need to include a variety of keto-approved foods into your daily meals. Use our Keto Grocery List to get an idea of what foods you can and cannot eat on a keto diet. Also, you need to read labels before and during grocery shopping. Learn the nutrition facts of every food item you buy and design your meals in a way that will help you meet your daily macros. We explain here how you can make a personalized ketogenic meal plan.
When you enter ketosis, you'll definitely know. The first symptoms appear somewhere in the first week of a ketogenic diet and they're known as the keto flu. You can read more about the keto flu here. After you get over the keto flu within a few weeks' time, you'll start feeling much better, even way better than you did before starting a ketogenic diet. To check for sure that you're in ketosis, you can use our ketone urine test strips. These help measure ketone levels in your urine and show results in under a minute.
The macros you get from our keto calculator are not set in stone. They simply estimate the macro requirements to help you reach ketosis. In real life, most of us have fluctuations in body weight and activity levels and we also go through metabolic changes caused by fluctuating hormones. All this means that we need to adjust our keto macros accordingly. The best way to ensure you are meeting your keto macros is to track your progress and see what works and what doesn't. Our keto calculator is simply a guide to help you start your keto journey.