If you’re new to keto, it’s easy to feel overwhelmed. All of the dietary changes and recalculations of your diet can be a lot to process! With the Ketonut Macro Calculator, it’s never been easier to figure it all out. Here’s why it’s crucial to calculate your macros when planning your ketogenic diet and how you can do it with our Macro Calculator!


Why Is Tracking Keto Macros Important?


The key to a successful keto diet is the right amount of fat in your diet. It replaces carbs as your new primary fuel source and is essential for getting into ketosis, the state wherein your body relies on ketones – the byproduct of fat metabolism – for energy instead of glucose.

It’s not enough to increase healthy fat intake, though; you must also drastically reduce your carbohydrate intake. The widely accepted metrics of the keto diet are high amounts of fat, moderate amounts of protein, and carbohydrates restricted to 20 grams per day. 

The total amount of carbohydrates a person can eat while maintaining ketosis varies from person to person, and a macro calculator can help you establish your ketogenic lifestyle. But what are macros?


What Are Macros?


Macronutrients or macros are any nutrients that supply energy – the big three of fat, protein and carbohydrates. Your body needs these fuels in large quantities to get through the day and stay healthy. When you follow the average diet, your body will burns glycogen from dietary carbs for energy. The ketogenic diet encourages your body to rely on ketones for fuel instead, which is good – fat is the most energy-dense nutrient, supplying nine calories per gram!

The best way to reach and maintain ketosis is to figure out how many of these macronutrients you should get for your specific body. Here’s where our Macro Calculator comes into play.


Using The Ketonut Macro Calculator


The free Ketonut macro calculator lets you customize the figures to your desired carbs and body. It’s easy to use, and you can figure out exactly the percentage and amount of each macronutrient to consume in your diet! 

You will have to enter the following information to get a picture of what you should be eating. 

  • Preferred Units: You can choose between Metric (what we technically use in Canada) and U.S. Customary (what most of us use instead) for your Weight and Height.
  • Gender: Because men generally have an overall larger body (both height and weight) and greater muscle mass than women, they have increased caloric; therefore, it’s necessary to include your gender.
  • Age
  • Activity Level: Choose between Sedentary, Lightly Active, Moderately Active, Very Active, and Athlete/Bodybuilder
  • Body Fat percentage
  • Net Carbs: For most people, 20-30 grams is the recommended start)



Once you have all these plugged into the Maco Calculator, the grid at the bottom will automatically fill in the grid for Maintenance (the level at which your weight remains stable) and Goals (should you want to lose weight, gain weight, have a custom caloric goal in mind). 

That’s it! Follow the recommended grams in the Net Carbs, Proteins, and Fat columns to reach your keto diet goals. No matter where you are in your ketogenic journey, try the Calculator for yourself and use it when planning your dietary goals!




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