Hey dolls, I’m back with a (hopefully) very helpful video. I got so many questions about my Keto macros, that I decided to show you how I calculate my Keto macros. I do have to say before we get started, that you should always ask your doctor and/or dietician for advice. I did the same, I visited a dietician too because: Safety first! Now let’s get into my way of calculating my Keto macro’s.
I used two websites and the first one is Bodybuilding.com for their Caloric Intake calculator. This calculator helped me find a guideline for how many calories I need per day. I think this is very important to do, because everyone is different. We do not always need the same number of calories per day. At first, I was eating too many calories, then I was eating way too little! Now that I have the right number of calories down, my Keto macros are also on point.
Now let’s get into the Keto macros. I have found many online Keto calculators, but this Keto calculator is the best one in my opinion. It’s really informative and it explains a lot about every entry you make. Calculating my Keto macros is really important to me, because before Keto I was eating too many carbs. Even though I was eating pretty healthy, my macros were completely off until I started with Keto. This way of eating helped me understand calories and macronutrients.
I now know that one calorie exists out of three macronutrients or macros in short: Fat, protein and carbs. When you eat Keto style, you eat up to 20 grams of carbs per day when you do it strictly. Which means you have some calories left to divide over protein and fat. So don’t just look at your carb intake, because your macros need to be in balance. Many people don’t know about this or simply forget and only focus on carbs. Don’t do that, keep an eye on everything!
The Bodybuilding.com calculator told me I could eat between 1500 and 1600 calories per day if I want to maintain my wait. The Keto calculator gave me the stats below based on my statistics:
- 29 years young
- I’m 1.63 cm or 5’4
- I currently weigh 60 kg or 132 lbs. and I want to weigh 58/59 kilo’s
- I’m lightly active with three dog walks per day and (at least) three workouts per week
The Keto calculator gave me these points to work with:
- 1500 kcal Goal, a 7% deficit. (1430 min, 1617 max)
- 20g Carbohydrates
- 75g Protein (68g min, 112g max)
- 124g Fat (117g min, 137g max)
This is exactly what I’ve added into the My Fitness Pall app, which I use every day. Make sure you really calculate your own points and metrics to work with. Don’t just copy mine because we are all different people with different needs. If you are not sure this is right for you, check with your doctor to be safe. These two calculators will give you a really good start. I really like how much insight they gave me. I now really understand calories and macros, which makes it easier to stay on track and eat healthy.
What do your keto calculator results say? Let me know in the comments!
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