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What is your health and fitness goal? Weight Loss? Cutting fat? The meal plan should be designed based on your motivation and desired outcome.

If your goal is weight loss, it’s as simple as entering a state of ketosis and maintaining a calorie deficit. However, if you don’t enter ketosis, or fail to maintain ketosis, weight loss goals may be compromised. You must enter ketosis, maintain that metabolic state, and in order to have successful weight loss with Keto. This means eating a diet high in fat, moderate in protein, and low in carbohydrates. For cutting fat and maintaining your weight, it’s as simple as entering and maintaining ketosis and maintaining a calorie balance.

Calorie Deficit Explained

The weight loss, weight gain, and weight maintenance formulas are simple. It comes down to calorie intake vs calorie expenditure (energy needs)

Weight maintenance: Calorie intake=Calorie expenditure

Weight gain: Calorie intake> Calorie expenditure

*Weight loss: Calorie intake <Calorie expenditure*

Macros Explained

You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it?

Macros stand for macronutrients. You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it? Your macros are the daily intake of the three main nutrients that affect weight and your overall health, which are fats, protein, and carbohydrates. Fats have 9cals/gram, proteins and carbs have 4cals/g.

Fat = 9cals/g

Protein = 4cals/g

Carbs = 4cals/g

Fats are 90% keto, which is why they’re such an efficient fuel for your body to use on a daily basis. Fats enter your body, are processed in the liver, and break down into various components your body needs to stay in top shape, such as glycerol. The remaining 10%, in case you’re wondering, is a little bit of anti-keto glucose (10%) that happens when fats break down.

Carbs are completely anti-ketogenic. They break down into sugar (glucose) and consequently raise your blood sugar and your insulin levels, which translates to (unwanted) fat storage.

Proteins are approximately half-ketogenic, somewhere around 45%. The remaining percentage is broken down into glucose and raises insulin levels.

All of these macros have a different effect on how your body uses food, whether efficiently as an energy source, or for storage (fat) in case of perceived emergency. Maintaining a balance of these macros is all-important not only to the ketogenic diet, but also to overall health. Macros are metabolized (read: burned) in the furnace of our bodies, becoming the fuel that drives us through life. So we need to know about macros in order to prime that furnace (the scientific term for your furnace is “metabolic path.” Just think of each of these macros as being a kind of highway to health.)

Macro #1: Fats.

Fats are used by your body to make repairs on damaged muscles, organs, cells, tissues, etc. You consume them, they’re processed in the liver, and they circulate in the form of glycerol or other important fatty acids, acting as body repairmen.

Macro #2: Carbs.

Carbohydrates are a pre-ketogenic person’s energy supply. They become glucose (sugar), which the body then uses for a boost. Unfortunately, that sugar rush releases insulin, which stockpiles glucose in the forms of both glycogen (a different kind of sugar) and fat cells. The ketogenic diet is designed to minimize carb consumption and maximize burning of glucose, glycogen, and fat. On this diet, your body is becoming far more efficient at processing.

Macro #3: Protein.

Through complex biological processes, proteins are broken down into amino acids. These amino acids break down into further compounds and become the basic building tools our body needs to repair itself after the strain of daily life (or hard workouts.) Amino acids facilitate connections between neurons in our body and brain. Ingest an overt amount of protein and it becomes stored as glucose which, as we’ve seen already, is sugar that the body will then rely on for energy.

Macro Counting

Counting macros is a complex task. You can get into number-crunching macros in detail on any number of free websites, which will guide you through the calculations. Keeping track of your macros is an important part of committing to a ketogenic diet, because macros are essentially what will keep you in (or out) of ketosis.

Accurately Counting Carbs

While calculating macros can get tricky, calculating net carbs is easy and will help you stay in ketosis. In unscientific terms, carbs have two parts: the part that breaks down into glucose (which you don’t want), and the part that’s fiber (which you do want). So when calculating carbs for their net value, subtract fiber from the total carbs. For example, if a food item has 15 carbs but 10 of them are fiber, then net carbs are only 5.

But What If…

You suddenly stop losing weight? Not just for that erratic week or two we mentioned earlier. What if you’re stuck after a month, and just not seeing any more numbers moving? First of all, remember that the numbers aren’t fully reliable, so you may want to use a tape measure to check inch loss. That could be wholly different from what you’re seeing on the scale, given that size loss doesn’t always equal weight loss.

If it’s been longer than a month and you’re absolutely sure you’ve plateaued, don’t start reducing immediately. That’s right. Don’t. Your body just figured out how to work with this new regime and is efficiently burning calories. If you cut back, you may confuse things all over again. Try other alternatives before you decide to revise your caloric intake. For instance, try logging your foods for a few days, to make sure extra carbs and sugar aren’t sneaking in. It’s easy to slip back into old habits, so you may have fallen out of the ketogenic diet without noticing. Check your macros, to make sure they’re in balance. Rearrange the number of calories you eat in a given time period, so maybe you’re eating the bulk of your calories in the morning and at lunch, and minimal calories for dinner, just for a few days to rev things up again. Amp up your exercise. HIIT is outstanding for building endurance, which helps your body learn to better process glucose. Be patient and you should start to see a change before long. Don’t give up and go back to the habits you had before going ketogenic. This diet is proven to work. You just have to stick to it consistently and with the awareness that sometimes there will be natural stalls in the overall movement toward weight loss and health.

Using the Keto Calculator

You can make use of the keto calculator to figure out what you need to eat every day, below is an explanation of each element required to use the calculator. Estimated body fat %, estimated calorie expenditure, and desired approach to macros.

First, you’re going to need to put your measurements into the calculator and your total body fat percentage. If unsure of your body fat percentage, then you can visually estimate the amount of body fat you have.

Estimating Body Fat

Body fat can be simply estimated using a body fat calculator estimator, using calipers, or estimating based on the descriptions below.

5—9% Body Fat

For men who have 5—9% body fat, muscles will show noticeably with clear definition and clear vascularity in muscles. The essential body fat for men is 2%-5%.

It is not healthy for women to have less than 10%-13% body fat.

10—14%

Men who are between 10—14% body fat will have a separation amongst muscles, but not in all muscles. The veins will mostly show on their arms and sometimes their legs.

Women are usually in this body fat range if are competitive athletes. The essential body fat for a woman is 10%-13% while it’s 2%-5% for men. This is the range for bodybuilders, both women and men, are seen in, but it’s not considered healthy for long-term. Muscles will be clearly distinct and divided for women, and vascularity is obvious over the entire body.

15—19%

Men who are in this range will have a lean look with less muscle visibility and vascularity. The definition of their muscles recedes and there isn’t a clear separation between muscles. Most of the vascularity are gone, but some will be seen on the arms.