![]() ![]() This is a popular "sweet spot," both calorically and in terms of macronutrients, for healthy, sustainable weight loss. If you know that you're ready to lose a few pounds and you have some experience counting calories or tracking macros, select "lose weight." This will give you a target that is usually 200-700 calories below maintenance, depending on your activity level, and a 40/40/20 macronutrient breakdown of carbs, protein, and fats. Many nutritionists say before you start cutting or adding calories or tweaking your macros, you should spend some time at maintenance level and get more comfortable with tracking your foods and portion sizes. WHICH GOAL AND ACTIVITY LEVEL SHOULD I CHOOSE? MAINTAIN CURRENT WEIGHTįirst time tracking macros? Or not sure which goal is right for you? Then start with "maintenance." In theory, this is where you will eat the same number of calories that you burn and maintain your current weight. And if you'd like to use the calculator to determine your targets for the macros of your choice-say, you're starting a ketogenic diet and want to know how many grams of fats make up 80 percent of your calories-click Customize My Macros to dial in your personalized numbers! You can find in-depth explanations of our preferred macros for each goal below. If you're wondering if this approach is right for you, trainer and health coach Sohee Lee provides guidance in her article, "To Macro or Not: Should You Track Your Macro Intake?" If you know you're ready to know your macros, the macro calculator below can help you determine your daily targets for three goals: As long as you come close to your numbers (how close remains a subject of debate), you have a lot of flexibility on what foods you can use to get there. ![]() Also known as "flexible dieting," it turns old-school, calorie-based dieting on its head by focusing instead on the amount of protein, carbohydrates, and fats making up those calories. In recent years, a dietary approach called IIFYM, or "if it fits your macros," has taken the fitness world by storm. “Even if you hit your ‘macro goals,’ but you are not including fruits, vegetables, legumes, nuts, seeds, and whole grains, you could be in trouble.” Remember that all of these food groups are full of fiber and beneficial in fighting diabetes, cardiovascular disease, and promoting satiety and weight control.Calories | Macronutrients | Lean Body Mass | Basal Metabolic Rate Of course, even more important than counting your keto macros, McWhorter says, is paying attention to the quality of food you put in your body. “So, a meal may look like a small piece of steak with a good-sized portion of green beans and chopped walnuts.” To figure out what satiety looks like for you, she suggests going with one or two thumb-sized portions of fat to start and building from there. If counting is really not your jam, you can also just eyeball your macros: “A typical keto plate would have a palm-sized portion of meat, one or two fistfuls of vegetables, and as much fat as you need to achieve satiety,” says Maucere. What's With Intermittent Fasting On The Keto Diet?.‘Keto Crotch’ Is A Thing You Should Know About.Fat: Calories per day (1,600) x percentage of calories from fat (.70) / Number of calories per gram in fat (9) = 125 grams of fat per day.Protein: Calories per day (1,600) x percentage of calories from protein (.20) / Number of calories per gram in protein (4) = 80 grams of protein per day.Carbs: Calories per day (1,600) x percentage of calories from carbs (.10) / Number of calories per gram in carbohydrates (4) = 40 grams of carbs per day.Just use these simple equations to figure out how many grams of carbs, protein, and fat you should be aiming for: Let's also say you're aiming for a standard keto diet of 10 percent carbs-"which is low enough for most people to get into nutritional ketosis," says Amanda Maucere, a registered dietitian nutritionist at Lung Health Institute in Tampa, Florida-20 percent protein, and 70 percent fat. There's a simple equation to help you figure out how many grams of carbs you should be eating on, say, a 1,600-calorie-a-day keto diet, but first you need to know that: “Keto diets have morphed into a variety of macro levels with ranges of up to 20 percent carbohydrates, 10 to 30 percent protein, and 50 to 90 percent fat." Okay, but how does that break down in grams of protein, fat, and carbs? Wesley McWhorter, a registered dietitian at UTHealth School of Public Health in Houston. ![]() Real talk: Hard numbers or percentages on the keto diet are tricky because there are so many differing opinions about the “right way” to do keto, and little research to back up the varying methods, says J. ![]()
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