This Free Keto Macro Calculator is easy to use and would help you calculate your macros so you know where to start. After calculating your macros, you might want to check out this post on how to calculate net carbs.
What is a Macro Calculator?
Macro calculator is an online calculator created to help you calculate your macros for a successful Ketogenic diet.
What are Macros?
Macros is an abbreviation for macronutrients. Macronutrients are any nutritional part of a diet that are required in large amounts.
The macronutrients that has the highest percentage in each food would determined it would be classified as fat, protein or carbohydrate.
These macronutrients provide energy in terms of calories see below
- Carbs has 4 calories per gm
- Protein has 4 calories per gm
- Fat has 9 calories per gm
This means that if you buy product that the label reads;
Carbs 12 gm | Protein 5gm | Fat 5gm
To get an estimate of the calories in that product. See below
- Carbs 12 x 4= 48
- Protein 5 x 4= 20
- Fat 9 x 5= 45
Calories = 48 + 20 + 45 = 113
What is the difference between Macronutrients and Micronutrients?
Macronutrients as previously stated above are the nutrients the body needs in large amounts to functions properly. Carbohydrates, Proteins and Fats are macronutrients. Water and fiber are also included as macronutrients
On the other hand, Micronutrients are nutritional part of a diet required in small amounts. These include vitamins and minerals. Examples of micronutrients include all vitamins water soluble and fat soluble included. Vitamins A, Bs, C, D, E and K.
Minerals like Calcium, Potassium, Sodium, Iron and Zinc are micronutrients.
What information do I need to fill a Macro Calculator?
First off there are some parameters required;
- Body fat percentage
You can either you a digital or analogue scale to weigh yourself.
To measure your height, ask a friend to help. Stand straight with your back against a wall with your head facing forward and level ( don't look up or down). Let your friend Mark the wall with a pencil and the exact level of your head.
Step aside, then with a tape measure the distance from the ground to the pencil Mark on the wall.
Body fat percentage:
How to calculate your Body fat percentage
Body fat percentage can be calculated using the DEXA Scan which is said to be the most accurate, but this scan is usually available in some gyms or doctors office. Therefore it may not be easily accessible.
If you have a good caliper that would be a great option. But if you don't have a caliper either, you can use the illustration below to choose your body fat percentage.