The calculator will then give you a recommended protein level based on standard guidelines. It is important to remember, however, that you need to listen to your own body to see what works best for you. If you want to go strict Keto straight away then around 20g is the recommended total. When starting your journey it's sometimes not a bad idea to give yourself a little wiggle room, so set the carb level to around 50g. You will then select the level of carbs you want to aim at achieving each day. The calculator will then give an estimate on your Body Fat % based on your current weight / height however you can adjust this figure if you feel it is not accurate. Unless you have a very active job, I would always select Lightly Active and this will work out what your AMR (Active Metabolic Rate - the amount of calories that you'll actually burn in a day). From there it will work out your BMR (Basal Metabolic Rate - the number of calories you would burn in a day if you did nothing) and then it will ask you to select how active you are. (PLEASE NOTE: This link will take you to a different website, so any adverts displayed on that page are not from us.) All you need to know are your weight, height and date of birth. The macro calculator on this page: will not just give you the basic breakdown like many others but will also give you a good indication on body fat and a weight loss graph. Initially you need to work out your personal breakdown of calories and then how those are going to be distributed between carbs, protein and fats. When you first look at changing your eating habits, it's important to understand where your calories are going to come from. For years we have been following a theory that we must consume a large proportion of our food as carbs, however there is no such thing as an essential carbohydrate! The only essential macros are fat and protein.
The raise in glucose levels triggers an insulin release, which then helps store the glucose as either glycogen or fat in our cells. On Keto, carbohydrates are reduced as they have the highest effect on blood sugar, converting into glucose. For example, knowing the average bowl of cereal contains around 50g of carbs and a portion of keto pancakes contains 3.7g of carbs we can clearly see here which is the better option to eat if you're looking to reduce your carb intake. By having a better understanding of macros, we can make better decisions about the food we consume. When we start to consider how we are consuming calories, it is easier to make better choices about the food we eat. Macros make up the calorie content of all foods we consume each day to live and function. The three macros (macronutrients) are carbohydrates (carbs), protein, and fats.
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