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Published: January 18, 2023

How to Count Macros on Keto

How To Count Macros on Keto:

A Quick and Easy Guide

Counting macronutrients on keto is a dietitian-approved weight loss strategy that can help you feel full, increase energy levels, and control blood sugar levels. It’s also safe for almost everyone -  from keto diet beginners to keto diet experts.

But getting started with keto macros can seem daunting. That is why we have created this guide to make it easy for you to understand the basics of macronutrient intake on keto and make smarter food choices.

In this guide, we’ll talk about what macros are and how they can help you achieve weight loss goals while staying within your daily carb limit. We’ll also discuss the common mistakes people make when counting calories on keto, as well as apps that can help you track macros.

What are Macros?

- The keto diet is a high-fat, low-carb diet that has become wildly popular in recent years. When following a keto diet, you'll need to track macros - the amount of fat, protein, and carbs you consume each day - to ensure your body stays healthy and maintains weight.

- Macros are the key factor for tracking on keto diet as they help you stay within your calorie intake range without compromising on the nutrition.

- What is the keto diet?

- It’s a high-fat, low-carb diet that has become wildly popular in recent years. When following a keto diet, you'll need to track macros - the amount of fat, protein, and carbs you consume each day - to ensure your body stays healthy and maintains weight.

- Macros are the key factor for tracking on keto diet as they help you stay within your calorie intake range without compromising on the nutrition.

When following a keto diet, it's important to read nutrition labels and track macros carefully to ensure you're getting enough calories and nutrients. This will help you avoid common keto macro mistakes and achieve balanced meals and snacks While macronutrient percentages vary from person to person, there are some general guidelines for keto macros that can help you get started.

The Benefits of Counting Macros on Keto

- Counting macros on keto is an effective way to stay on track with your ketogenic diet.

- Tracking macros helps you understand how much of each macronutrient you are consuming. This allows you to make adjustments to your diet based on your body's needs and goals.

- Counting macros can also help keep your energy levels balanced throughout the day. By monitoring your calories, protein, and fat intake, you can easily adjust your carb intake to match your activity level and desired energy level.

- Finally, by tracking macros, you can monitor your progress and adjust your diet accordingly. This will ensure that you are consistently following the ketogenic diet and receiving the many benefits it has to offer.

In summary, counting macros on keto can help you stay on track with your ketogenic diet and achieve your weight loss goals.

How to Calculate Your Macros

-Calculate your total daily energy expenditure (TDEE). This includes calories burned through activity, resting metabolism, and body-weight.

-Determine macronutrient ratios for keto diet. For keto diet, you will need to determine the percentage of fat, carbs, and protein in your meals. Also, you'll need to track macronutrient intake as meal by meal basis. In other words, how much of each macronutrient you eat over a given period of time. You can use calorie intake calculator to estimate calories required from macronutrients.

-Estimate macros for keto diet. Start with your body weight in kilograms. Then multiply it by the macronutrient ratio for that keto diet. So, if you are following keto diet with 20 percent fat, 70 percent carbs, and 10 percent protein macro calculation becomes 2 grams fat per kilogram body weight * 70 percent carbs * 10 percent protein = 1 gram fat per gram carb and protein intake in grams per meal.

This should help you plan keto macros easily. It is important to track macros regularly so that you can adjust your calories intake as needed to maintain weight loss or weight gain as per your macros goal

If you are tracking macros on keto diet daily, it is recommended to track calories consumed daily on a meal-to-meal basis rather than as a macro level intake.

Track Your Progress with a Macro Calculator

On the keto diet, macros are vital for tracking your weight loss and overall health. There are different types of macros and their importance on keto diet. These macros include calories, protein, fat, and carbs.

Calories are the primary macro on keto and should be tracked carefully. Too many calories can lead to weight gain and not enough calories can result in fatigue and weakness.

Protein is also vital on keto diet as it provides body with amino acids necessary for cellular repair and growth. A high-protein diet has been shown to help promote lean body mass and metabolism rate, which can help you achieve your weight-loss goals faster.

Fat macros are also important on keto as they provide crucial vitamins and minerals. But it is important to track fat macros in conjunction with calories to ensure weight loss is sustainable. The carb macros are typically divided into net carbs or total carbs.

Net carbs refers to the grams of carbs that a food contains minus the grams of dietary fiber. This macro is an important consideration for anyone following keto diet as it determines how much sugar is consumed daily.

The total carb macros should be tracked carefully as well since it indicates how much sugar is consumed daily in relation to body weight and body activity level . It's important to track macros accurately so that weight loss is sustained long-term

Measuring Macronutrients In Foods On Keto

- It's important to understand the basics of macronutrient counting when following keto.

- High-fat, low-carb diets like keto are high in fat, but low in carbs. This means you should be eating fat calories instead of carbs. In order to accurately track your macros on keto, it's vital that you know which foods are high in each macronutrient.

- You can track macros by using a tracking app or method that falls under one of the following categories: macros trackers, food records, and body-weight plans.

- If you're unfamiliar with any of these options, start by exploring macro tracking options and finding one that fits your needs and lifestyle.

- Accuracy is critical when counting macros on keto, so make sure to keep track of your macros consistently and track yourself against the keto macronutrient goals outlined by nutrition experts and dietitians.

Common Mistakes When Counting Macros on Keto

Counting macros on keto can be a daunting task for many keto diet beginners. Not accurately tracking macros can lead to a distorted view of ketosis and may result in poor weight loss outcomes. While macro counting is a valuable tool, it isn't the only way to track your calories and macros.

You must also take into account the quality of the food you are eating and make sure you are consuming enough calories and protein. If you solely rely on macro counting, you might miss out on important dietary factors, such as micronutrients. Overall, macro counting is a valuable tool but shouldn't be used as the only means of tracking your calories and macros on keto.

Recommended Macro Calculator Apps

If you're following keto, then you may have heard of macros. These are the calories, fat, and protein that make up the diet's total intake.

Macros are an important part of keto dietary plans because they help track your weight loss goals and determine if you're getting the nutrition your body needs. To track macros with a macro calculator app, you'll want to use one that supports keto dieting and macro tracking. Some popular options include MyFitnessPal and Cronometer.

Both of these apps offer macros calculators and nutrient-tracking capabilities, making it easy for users to track their intake of calories, fat grams, and protein grams. Plus, both apps are widely popular among keto enthusiasts, making them a good choice for anyone following the diet.

Tips for Eating the Right Amount of Macros on Keto

If you’re on keto macros, it's important to track your daily macro intake to ensure you're getting the right balance of calories, fat, protein, and carbs each day.

First, calculate your daily macro needs by taking into account your weight, activity level, and diet preferences. This will help you determine the amount of calories, fat, protein, and carbs you need to reach your desired goals.

After determining your daily macros, it's crucial to track what you eat to ensure you're getting the right amount of macros each day. This can be done using online tools like macro trackers or apps or by noting down the foods on your meal plan in a food journal.

You also can use food labels to count macros accurately. These labels provide information about grams of protein per serving, grams of fat per serving, and grams of carb per serving. By paying close attention to these numbers when reading nutrition facts on food packaging and menus, you can ensure that your macro intake is consistent and accurate.

What Foods To Eat To Achieve Your Macronutrient Goals

If you're trying to hit macros on keto, your diet needs to contain macronutrients in the right proportions. You can’t just eat protein, fat, and carbs indiscriminately.

To get macros on keto right, you must choose protein sources such as eggs, fish, poultry, and lean meat. Incorporate healthy fats such as avocados, olive oil, and nuts. Also include low-carb vegetables in your diet such as broccoli, cauliflower, and spinach. Fiber-rich foods like chia seeds, flaxseeds, and psyllium husk powder should also be part of your daily intake.

Keep referencing macros on keto by making sure you are consuming enough calories from fat. Eat fat from healthy sources such as olives and avocado instead of processed fat. Also make sure the fat you do consume is high in omega-3 fatty acids.

With macros on keto right, you can achieve weight loss success and improve overall health.

Sample Macros Meal Plan

- Choose high-fat foods such as nuts, oils, and avocados.

- Aim for moderate amounts of protein from lean sources like fish, poultry, and eggs.

- Select low-carbohydrate vegetables such as kale, spinach, and broccoli.

- Include nutrient-dense fruits like berries and melon in moderation.

- Incorporate healthy fats such as coconut oil, olive oil, and avocado oil into your diet.

Most low carb diets include macronutrient percentages of protein, fat, and carbs in a balanced ratio of those three ingredients.

Protein is an essential macronutrient that helps to build and repair muscles; fat aids in satiating the body; and carbs provide energy to the body. It is important to track macros when following a low carb diet so that you can stay on track with your weight loss goals.


- Macros are an important part of keto diet and should be tracked daily.

- To count macros on keto, you need to calculate your total calorie needs and determine how many grams of each macronutrient you need.

- You can use a food tracking app or calculator to help with this. The app or calculator will take into account factors like your activity level and macronutrient preferences to provide you with a macro estimate that is accurate and consistent.

- Consistency is key when counting macros, as small variations can affect your results. So be sure to track macros accurately and consistently to get the best keto macros track possible.

Frequently Asked Questions

What are some tips for accurately tracking macros?

Tracking your macros can be a great way to reach your nutrition and weight loss goals. Here are some tips to help you track macros accurately:

1. Set a realistic goal for yourself and track your macros consistently. Choose an intake level that is manageable so that you don’t burn out from tracking every meal and snack throughout the day.

2. Make sure to measure each meal using a food scale and measuring cups, as accurately as possible, to ensure you get accurate macro readings.

3. Choose whole foods over processed foods when possible as they have low calories and high nutrient content which helps in getting accurate macro readings.

4. Monitor your progress regularly and adjust your intake level as needed, depending upon your body's response to the diet changes.

Are there any pitfalls to be aware of when tracking my macronutrient intake?

When it comes to macronutrient tracking, there are a few things to be aware of.

Firstly, take care to check that you are accurately accounting for hidden sources of carbohydrates in your diet. For example, foods high in fiber, sugar alcohols and artificial sweeteners, such as diet soda, can affect your carb count as they contain net carbs even though they may not initially seem like "carbs".

Secondly, portions sizes are key when counting macros. Even a small increase or decrease in the amount of food consumed can have an impact on your overall intake, especially if calories and macros are being tracked closely.

Finally, it's important to keep in mind that tracking macros too closely can lead to over-restriction and deprivation. Listen to your body's needs and make sure that you're still eating enough calories to meet your body's energy requirements.

What foods should I be eating to hit my macro goals on a keto diet?

If you are following a keto diet, then the focus of your diet should be on high-fat and low-carb foods. The macronutrient ratio of fat to protein to carbs should be around 70-75% of calories from fat, 20-25% calories from protein, and 5-10% calories from carbs.

For fat sources, some great options include avocados, eggs, olive oil, nuts and seeds, butter and ghee, and fatty fish like salmon. Additionally, keto dieters should get their protein intake from lean meats, poultry, seafood, eggs, tempeh, tofu and dairy products.

To hit macro goals while still keeping carb intake low, keto dieters should also include low-carb vegetables such as spinach, kale, cauliflower and broccoli in their diet. These vegetables can provide essential vitamins and minerals without taking up too much of your carb macro goals.


While keto macros are certainly not a diet as simple as ‘eat fat, cut carb intake, and eat as much protein as you can,’ it is, however, a diet that can help you lose weight and live a healthier, happier life. There are plenty of macro calculator apps out there that can make things much easier for you by calculating your macros based on factors like body weight, body fat percentage, age, and activity level. You could also use our sample meal plan with macro counts to help you get started on keto macros!