Keeping your macros in these ratios helps keep the hormone insulin low, signaling your body to burn fat and enter ketosis. On a Keto diet, you consume 55 to 75 percent of your calories from fat, 15 to 35 percent from protein, and less than 10 percent from carbohydrates. Because of this, carbs are arguably the most optional macro. These aren’t functions you want to miss out on.Ĭarbs provide a vital form of energy called glucose, but in the absence of carbs (such as Keto or fasting situations), your body can make its own glucose via gluconeogenesis. They’re both “preferred” energy sources.īesides providing energy, dietary fat also helps you build cell membranes and absorb fat-soluble vitamins like A, D, E and K. Amino acids (the building blocks of protein) are needed to build muscle, synthesize hormones, heal wounds, promote neurological function, and much more.īut protein isn’t so great for making ATP, and that’s where carbs and fats come in. Of all the macros, you could argue that protein is the most critical. Micronutrients, predictably enough, are required in micro amounts. Why are they called macros? Because carbs, protein, and fat are required in large (or “macro” amounts) to keep your body humming. (In case you were wondering, alcohol has 7 calories per gram).The different macros have different caloric densities. But unless you count social lubrication, it has no important functions. In your body, calories are converted to usable energy as ATP, which in turn powers all your cells. The three primary macronutrients-carbohydrates, protein, and fat-provide the calories needed to fuel your body.Ĭalories, by the way, are a form of stored energy. There’s more confusion, however, when calibrating fat and protein macros. Missing the mark here will generally (though not always) derail your Keto diet. Most people know that keeping carbs low is the number one rule of Keto. What happens if you go over your Keto macros? That depends on the macronutrient. The basic idea is to keep fat high, protein moderate, and carbs low to enter the fat-burning state called ketosis. Under Fat: Choose “0.35 grams per lb.If you’ve tried the Keto diet, you’re probably familiar with counting macros. Under Protein: Choose “Custom _ grams per lb. It also allows for future adjustments if your progress stalls. Later you can always go more aggressive, but results will be accomplished by starting with this option. Guidelines for using the Calculator:įor most women, choose these options when using the Macro Calculator.Ĭhoose the “Suggested 15%” option to start. Get started with an IIFYM coach by clicking here. Our coaches have personally helped over 10,000 women achieve results with the IIFYM lifestyle. Our experienced coaches take into account subjective information (such as breastfeeding, personal preference(high carb), dietary restrictions(allergies/Celiac), performance/endurance goals(triathletes, powerlifters), and medical conditions(hypothyroidism/hyperthyroidism) that a calculator CANNOT. If you need help hashing out your goals, we highly suggest a personalized macro consult to ensure a plan that is suitable, sustainable, and realistic. Using a calculator to get you started is a good first step however, there are drawbacks to a calculator, since they are not as extensive as a coach. Keep in mind that this is a guesstimation based on the factors you entered. You can utilize this tool as a first step in figuring out your daily macronutrient targets.
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