Macros

I received a couple questions privately through the blog about macros. So I am going to walk through the website and how to enter in the information you see.

Here is the site again: https://keto-calculator.ankerl.com/

1. Add in your personal details first (height, weight, DOB)

2. After adding that in - your metabolic rate will automatically factor in below.

3. Choose your activity level. Even if you ago to the gym - choose Sedentary. You are not working out like a body builder, choose sedentary for now.

4. Figure out your BMI. Google a BMI website and find your %. If you type in BMI into google a calculator comes right on your screen.

5. Next: how many carbs can you eat? 20g or less. Start at 20g

6. Next: Protein. It will tell you what the middle ground is based on everything you have entered so far. Choose that middle ground they are suggesting

7. Next: Fat. I play with the percentages until it says "Moderate difficulty with fast weight loss" because weight loss is my goal! You can choose what makes you comfortable. Remember: the fat macro is to help you stay full!

That should give you your macros!

If I wanted to stay the weight I am: I can eat 1904 calories

If I want to target weight loss: I eat 1524 calories and hit my protein macro, while staying under my carb. Fat macro is there to feel full.

I am eating at a 380 caloric deficit to try and lose weight.

There are days I eat at 1200 and also days I am a little over at 1600. That's ok. There are also days I am more active. Its about balance.

I am averaging 1-2 lb weight loss every week. I have had months where I Lose 10 lbs and months where I lose 5. All depends on my hormones, intake, exercise, water, etc. Stay consistent and it will happen!

Hope that helped! Any more questions, let me know!