Keto Macro Calculator for Weight Loss for Women

How to Use the Keto Macro Calculator for Women’s Weight Loss

This keto macronutrient calculator is designed to help you determine your ideal macronutrient breakdown for the keto diet. It helps you determine the correct balance of fats, protein, and carbohydrates to lose weight, preserve lean muscle mass, and sustain energy levels. Below, we detail a step-by-step guide on how to use it to receive the correct macronutrient breakdown.

1. Select Metric Or Imperial Units — Choose your desired units for your height and weight.
2. Input Your Height, Weight, Age, And Activity Level — The factors are used to determine your basal metabolic rate, influencing your macronutrient ratios.
3. Choose Your Carb Preference (Very Low Keto Vs. Moderate Low Carb) — This determines what percentage of your calorie intake will be dedicated to carbohydrates. For example, keto is very low-carb, containing 5–10% of macronutrient ratio, while moderate 26%–44%.
4. Indicate Whether You Train With Weights Or Do Other Workouts — This influences the amount of protein you will require. Protein is essential for building lean muscle and recovery, meaning that if you do resistance training your protein percentage will be higher.
5. Click “Calculate” To View Your Custom Keto-Friendly Calorie And Macro Targets — Once you have completed filling in the field, click this to calculate your keto macronutrients for weight loss.

What Are Macros?

Macro or macronutrients refer to carbohydrates, protein, and fats which are essential to all our body’s processes. Below is a description of each macronutrient and its role within the body.

Carbohydrates

Carbohydrates are considered one of the body’s primary sources of energy. Sources show that they also aid in blood sugar control, and insulin, cholesterol, and triglyceride metabolism. Complex carbohydrates are considered more efficient providing a gradual increase in blood sugar which is beneficial for weight loss.

However, during the keto diet, carbohydrates are reduced dramatically and fat is increased to allow the body to enter ketosis. Carbohydrates are kept below 10% of your calorie intake or 20–50 grams per day which research shows is sufficient to maintain ketosis.

Protein

Protein has several roles in the body, however, it is mostly commonly known for building muscle and improving satiety, which are both vital during weight loss. Sources show that skeletal muscle is constantly breaking down and synthesizing protein, and for muscle to grow, protein synthesis must exceed muscle protein breakdown. This can be achieved through consuming high-protein foods and protein supplementation.

During the keto diet, protein must be prioritized in the absence of carbohydrates. While fats are used as the primary fuel source, protein intake must be sustained to ensure muscle mass and fullness are preserved during weight loss.

Protein has also been shown to increase fullness and increase thermogenesis, which studies illustrate is the process where the body burns energy to produce heat.

Fats

Fats like our other macronutrients are vital for our health. Used for energy, nutrient absorption, cell structure hormone, and cardiovascular health, they play a key role in several physiological functions.

Unsaturated fats in particular have been shown to have incredible benefits including reducing cardiovascular disease and inflammation while supporting brain health.

Furthermore, fats are the primary fuel source during the keto diet and will make up a large portion of daily calorie intake. The benefit of fats is that they are more calorie-dense than carbohydrates and protein, with evidence highlighting that 1 gram of fat contains 9 calories (kcal), compared to 4 kcal per gram in each of the other macronutrients. This arguably makes them a more efficient energy source as they contain more energy per gram.

Why Counting Macros Works

Counting, tracking, and controlling your macronutrients gives you greater control of your nutrition.

During weight loss, it can be easy to look at the calories and account for them in a calorie deficit, it doesn’t show the composition of foods. This can become a problem during weight loss. Lower macronutrient compositions in food can have different effects.

For example, foods can contain the same amount of calories, however, if one contains less protein, it will be far less filling, which can lead to increased hunger and possible binging.

Counting macros ensures your keto meals are balanced, containing the right amount of fat for fuel, and protein for building muscles, while maintaining your diet low-carb to stay in ketosis. Read this article in greater detail on how to count macros for women.

Macros vs. Calories: What’s the Difference?

Macronutrients and calories are both used in nutrition but serve different purposes. Calories show the energy content of food, while macronutrients show the composition of those calories, displayed as carbohydrates, protein, and fats.

A good example of this is comparing lean chicken breast to fried chicken breast. Chicken is a major source of protein while containing no carbohydrates, and a small amount of fat. However, when it is crumbed and fried, carbohydrates and fat increase, dramatically increasing total calories.

While the increase of fat per serve is welcome during a keto diet, the additional calories and carbs make it harder to stay within a calorie deficit to lose weight and maintain ketosis.

Here we can see that the fried chicken breast contains 14.4 g more fat and 16.5 g which amounts to 195 additional calories.

Counting macros and understanding the composition of food can help you fine-tune your diet, to not only ensure you are losing weight but also maintaining ketosis and losing weight. For more in-depth comparison, read counting macros vs calories.

Best Foods for Macros Counting

When it comes to counting your macros for keto, certain foods can make tracking easier. Below, we share the best fat, protein, and carbohydrate foods for counting your macros during the keto diet.

Fats‍

Protein

Carbohydrates

For more recommendations, check out the best foods for easy macro counting.

Best Macro Ratio by Goal

Setting your macronutrient ratios is essential during low-carb diets. During keto, it ensures you are consuming 5–10% of your daily calorie intake from carbs, which will keep you in ketosis. Furthermore, it allows you to track your fat and protein intake which must increase due to the decrease of carbohydrates.

Below, we compare the best macro ratios for keto, low-carb, and standard diets to show you the adjustments required to enter and maintain ketosis.

Even within their respective diet categories, ratios can vary. The main thing here is to stay between 5–10% of carbohydrate intake to stay in ketosis. This allows you to adjust based on your fitness and wellness goals. If you are interested how these ratios stack up against conventional diets, check out the following articles:

• Best Macros for Women’s Weight Loss
• Macros for Muscle Gain (Women)
• Best Macros for Maintaining Weight (Female)

Best Macro Ratios by Age

As we age, our physiology changes and so too do our nutritional requirements. From the age of 30 our bodies begin a slow decline of muscle mass, bone density, and metabolism, and by the time women enter their 40s, the decline of estrogen leads to menopause exacerbating symptoms and impacting quality of life.

Research shows that resting metabolic rate decreases by 1–2% per decade after 20 which is  the result of loss of fat-free mass such as bone, kidney, liver, and brain. Sources reveal that muscle mass declines by 3–8% after 30, which increases after 60. But things don’t stop there as studies show that the decrease of estrogen can lead to decreased bone density.

During this time, nutrition is vital for preserving muscle mass, balancing hormones, and ensuring the body is adequately field. For detailed information, check our guides to age-specific macronutrient adjustments.

• Macros for Women Over 40
• Macros for Women Over 50
• Macros for Women Over 60
• Macros for Women Over 70

Keto Macros for Women

Keto macros for women need to account for the physiological and hormonal changes that come with age. The decline of muscle and bone mass can impair strength, function, and quality of life. Underpinning this is the fluctuation of estrogen, which further impacts overall health.

Declining estrogen levels during the late 30 and 40s can contribute to weight gain and a change in fat distribution. Research indicates that menopause is associated with increased abdominal and visceral fat (around the organs), increasing cardiometabolic risk and mortality.

Additionally, sources state that the decline of estrogen can increase insulin resistance, increasing the risk of diabetes, cardiovascular disease, breast cancer.

These changes must be accounted for when setting macro ratios by decreasing carbohydrates, and increasing fat. Research shows that the keto diet effect on weight and fat loss can improve insulin sensitivity.

Meanwhile, further sources found it to be beneficial for women with polycystic ovarian syndrome, with additional research citing it may improve hormonal imbalances, which may help with fertility.

There are many nuances to the keto macros for women. We recommend reading keto macros for women for more information.

Low Carb Diet Macros for Women

Switching straight to the keto diet and dropping your carbohydrates below 10% certainly isn’t for everyone. While being in ketosis is advantageous for several reasons including such as weight loss, decreasing insulin resistance, and improving hormones, the complete removal of carbs, the keto flu, and reduced food variety may be too restrictive.

Fortunately, there is an option to go low-carb by limiting calories 26% of your energy intake of less than 130 grams per day. This will still feel like a considerable drop, but with enough carbs remaining for variety.

If you are ready to jump head first into keto, but still want to try cutting carbs, we recommend reading low carb diet macros for women.

Macros and Weight Loss During Menopause & Perimenopause

The fluctuation of hormone perimenopause and menopause. As mentioned, it can affect how our body’s store fat, making it even more difficult to lose weight. During this period it is vital that you not only lose weight but also take care of your hormonal health.

Below are two resources which highlight macronutrients and weight loss during menopause and perimenopause.

• Macros for Perimenopause Weight Loss
• Macros for Menopause Weight Loss Guide

How to Track Your Macros

Add a short paragraph about tracking on keto for accuracy and adherence. Then link to: 10 Benefits of Tracking Macros

Tracking your macros is vital for sustaining a healthy keto diet. While you can just cut the carbs, you will not have full control of your protein and fat intake.

As mentioned, protein is essential for women, especially for those in their 30s, 40s, 50s, and 60s, maintain muscle mass, fullness, and support many of the body’s vital functions.

Fortunately, the challenging aspect of tracking macros is a thing of the past, as many nutrition apps offer streamlined tracking. For more information, here are the 10 benefits of tracking macros.

Sources

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