Macro Vs Keto Diet: Which is Better?

Macro Diet: How to Calculate Your Macros

The macro diet is probably one of the easiest when it comes to fad diets and nutrition programs. This diet essentially requires you to count your macros (macronutrients) - protein, carbohydrates, and fat. (1)

This is a more complex way of counting calories, which is actually the basic principle of fat loss.

A calorie-controlled approach based on macronutrient tracking is supported by research showing that energy balance plays a central role in weight management.

This would cause you to have to narrow down your dietary choices to best fit your target macros, as your macronutrient breakdown is usually tracked in grams, and that’s often more practical than chasing exact percentages each day.

Not only would you be eating within your daily calorie goal, but you would also eat the optimal amount of macronutrients too, which would offer further support for your health and performance.

A popular version of this diet is the IIFYM - If It Fits Your Macros Diet. IIFYM diet measures three out of four macros -

• Fat which provides approximately 9 calories per gram

• Protein which has 4 calories per gram

• Carbohydrates which also have 4 calories per gram.

(Alcohol is the fourth macro at 7 calories per gram but that is not measured here). (2)

Most people use a macro calculator to determine how many calories they need to eat. You can do it manually, but it's a little more complicated. You'd need to first determine your Basal Metabolic Rate, adjust for activity, adjust for weight goals then determine your macros.

Tracking tools can simplify logging foods and your daily macro totals. Using a digital kitchen scale can also improve measurement accuracy for food and calorie intake.

Pros

• It’s based on science - the principle of weight management - calories control body weight

• It still allows for some flexibility, provided you’re hitting your target macros each day

• When followed correctly, it will provide excellent results

• It doesn’t require you to cut out or demonise any food groups

Cons

• It is a lot of work counting calories, and macros is one step further - it may be difficult and time consuming

• It may allow too much flexibility, as there is no requirement to track or measure micronutrient intake

• It can be difficult to make adjustments without a nutritionist or coach to help you

• Not suitable for those who have a poor relationship with food or have suffered from eating disorders or disordered eating

Keto Diet and Carb Intake

The ketogenic (keto) diet involves following a high-fat, low-carbohydrate eating pattern. It still involves tracking macros for keto as a keto diet is built around the amount of fat, protein, and carbohydrates you consume.

Limiting carb intake is crucial. Carbohydrates will typically make up only 10-15% of your total daily calories, with protein intake being around 20-25%, and fat making up the rest. Many people start around 20–30g net carbs per day, with 20g net carbohydrates often recommended for weight loss. Net carbs are calculated by subtracting dietary fiber from total carbs. (3)

The ketogenic diet is intended to change the way the body produces and uses energy. Because carbohydrate intake is very low, liver glycogen stores become depleted, prompting the body to rely more on stored fat for energy.

The liver converts fatty acids into ketone bodies, which can be used as an alternative fuel source by many tissues, including the brain. This metabolic state is known as ketosis.

Over time, some people describe becoming more efficient at using fat for fuel as becoming "fat adapted." (4)

How Much Protein?

This keto macro ratio keeps protein moderate to preserve lean muscle mass, since too much protein may interfere with ketosis because some can be converted to glucose.

Protein recommendations on a ketogenic diet vary depending on activity level and goals, but many experts suggest around 0.6-1.0 g of protein per pound of lean body mass (approximately 1.3-2.2 g/kg). Sedentary individuals generally require less protein than recreationally active people or those performing regular resistance training, who may benefit from intakes toward the higher end of this range. (5, 6)

Rather than focusing only on percentages, many people also track carbohydrate intake in grams. A common starting point is 20-30g of net carbs per day, although individual carbohydrate tolerance varies depending on activity levels and metabolism.

Protein intake should generally be high enough to support muscle maintenance without being excessive. Healthy fats, such as olive oil, avocados, nuts, seeds, oily fish, and medium-chain triglyceride (MCT) oil, typically make up the remainder of daily calorie intake.

If your goal is weight loss, your calorie intake still matters. While keto changes the body's primary fuel source by encouraging ketosis, consuming more calories than your body requires can still make fat loss more difficult. Tracking both calories and keto macros can therefore help many people stay consistent with their goals.

Using a Keto Calculator

For those new to keto, using a keto macro calculator can provide personalised targets based on your age, body weight, activity level, and desired rate of weight loss.

Many online keto macronutrient calculators automatically set targets for you when you input your details, such as body mass index, total daily energy expenditure, body fat, current weight and more.

Alternatively, there are many keto recipes and keto meal suggestions you can follow. Some sources provide full keto meal plans you can follow on your keto journey, while many shops sell keto friendly foods.

Pros

• It has simple and clear guidelines around food

• May help someone reduce their sugar intake

• May work well for short-term weight loss, assuming you can stick to it (8)

• May provide some health benefits though the research is still not conclusive.

• It may have additional benefits to those suffering from certain health conditions, such as celiac disease or diabetes, though long term use needs to be researched more (9)

Cons

• The keto diet is a major lifestyle commitment. While the guidelines are clear, it doesn’t allow for much flexibility and may be difficult to sustain long term.

• Detractors of the keto diet warn about the amount of saturated fat it encourages, claiming it may help to increase 'bad' LDL cholesterol. More research is needed on the potential cardiovascular effects of a long-term Keto Diet (10, 12)

• You will probably experience “keto flu”, which happens upon transitioning to keto (lethargy, headaches, brain fog, etc.), and symptoms may be worse if you sharply cut carbs without maintaining adequate fat intake, since eating too little fat can also contribute. (11)

• Testing your ketone levels would require a testing kit

• Keto wouldn’t be suitable for many people, particularly most athletes or those who have a history of disordered eating (12)

Macro Vs Keto: Which is Better for Fat Loss?

As we have already established, it would be difficult to determine which diet is better, as this would largely be down to the individual. While keto has worked well for many people, it hasn’t been the best dietary choice for many others, and a keto lifestyle can be hard to stick to.

We can say the same thing for counting macros, or even just calories; it’s just not suitable for everyone.

For many people, macro counting may provide a more flexible approach that is easier to sustain long term compared with the stricter carbohydrate restrictions required by keto.

This is because we base the macro diet on the principle that calories determine body weight. This is also a more robust, restricted way of simply reducing food intake and making better dietary choices.

While this is a simple concept for many, some of us would prefer the guidelines and numbers to follow, which the macro diet would provide.

Frequently Asked Questions

1. Is counting macros better than the keto diet?

Neither approach is inherently better, though we'd argue that counting macros is based on stronger scientific evidence. Counting macros gives you more flexibility because you can adjust your protein, fat, and carbohydrate intake to suit your goals while still meeting your calorie target. A ketogenic diet is much more restrictive because it requires very low carbohydrate intake to maintain ketosis. The best choice depends on your lifestyle, preferences, and which approach you can follow consistently.

2. Do you need to count macros on a keto diet?

Yes. Although many people think keto is simply about cutting carbohydrates, macros for keto still matter. A ketogenic diet relies on the right balance of fat, protein, and carbohydrates. Tracking your keto macros can help ensure you're getting enough healthy fats, avoiding too much protein, and keeping your carbohydrate intake low enough to support ketosis. Many people use a keto macro calculator to calculate their daily targets.

3. Is counting macros enough to lose weight?

For many people, yes. Whether you're following a macro-based diet or keto, weight loss ultimately depends on maintaining a calorie deficit over time. Counting macros can make it easier to balance protein, carbohydrates, and fat while supporting your goals, whether that's to lose weight, burn fat, or gain muscle. Unlike keto, macro counting doesn't require you to eliminate particular food groups.

4. How do you calculate your macros?

To calculate your macros, you'll first need to estimate how many calories your body requires each day. Many people use a macro calculator, while those following keto may prefer a keto macro calculator. These tools typically consider factors such as your current weight, body mass index (BMI), basal metabolic rate (BMR), and total daily energy expenditure (TDEE) before recommending a daily macronutrient breakdown based on your goals.

Best MCT Oil for Macro and Keto Diets

Medium-chain triglyceride (MCT) oil can be a useful addition to both ketogenic and macro-based diets. Unlike long-chain fats, MCTs are rapidly absorbed and transported to the liver, where they can be quickly converted into energy and ketone bodies.

For people following a ketogenic diet, this may help support ketone production and provide a readily available source of fuel, particularly during the transition into ketosis or before exercise.

For those tracking macros rather than following keto, MCT oil offers a convenient way to increase healthy fat intake without adding carbohydrates, making it useful for boosting calorie intake, promoting satiety, or supporting sustained energy throughout the day.

While MCT oil is not essential for either dietary approach, it can be a practical tool when used alongside a balanced diet and regular physical activity.

Our Performance Lab MCT Energy Oil delivers the most useful MCTS, C8 and C10, from organic coconuts. It's flavor neutral meaning you can add it to all sorts of foods or take it straight from the spoon.

BUY Performance Lab MCT Energy Oil here

More: Can you Use MCT Oil if Not on a Keto Diet?

Other Diets

While keto and macro counting are two popular diets, especially for fat loss, there are also some diets that are worthy of a special mention.

The Zone Diet

The zone diet, a diet developed by a doctor, is a systematic diet plan where the primary goal is to remain in “the zone”. This diet encourages you to eat a certain amount of protein, carbohydrates, and fat - much like counting macros, though this involves more structure and rigidity.

Additionally, it is based on the claim that eating “in the zone” will reduce inflammation in the body and provide many more health benefits.

Calories must be consumed in a ratio of 40% carbohydrates, 30% fat, and 30% protein - these macronutrients are classified into “blocks” which allows the control of total calories. (13)

You must weigh and measure foods precisely, and restrict many food groups such as refined carbohydrates, starchy vegetables, processed grains, and “high-sugar” fruit.

Pros

• Once again, this diet is based on a calorie-counting principle, so would essentially result in body weight changes when followed correctly

• Promotes more of a focus on nutrient-dense foods

• Helps to educate around adequate portion sizes

Cons

• The zone diet can be very confusing, especially at first, due to the “block” system

• Lacks scientific research, not shown to be massively effective or healthy

• Can be very restrictive for those who enjoy eating grains and fruit

• Can be difficult to explain in social situations

Flexible Dieting

Flexible diet is a diet where no food is off limits. Instead, it simply requires moderation. This diet is thought to be beneficial for those who find diets easier to follow without rules and restrictions.

Many people who choose flexible dieting will track their food intake to ensure they are consuming enough of each nutrient.

Pros

• Flexible dieting provides a lot of insight into how much you’re eating, which makes it easier to make adjustments based on your goals and results

• It is very flexible, meaning that you can bend it to fit your lifestyle and needs while still getting results

• It can be very sustainable and doesn’t require restriction

Cons

• Requires a food scale for measuring and weighing food intake, which can feel tedious

• Not suitable for those who want more clear-cut rules and boundaries around food

• Can be easy to overeat highly processed foods as it’s essentially justified

Paleo

The Paleo diet, also known as the primal diet, is based on the idea that humans have adapted to eat particular foods in order to stay healthy - so we should eat like our ancestors.

It involves eating meat, and often all parts of the animal, as well as fish, fruits, vegetables, nuts and seeds, and about any food that could be obtained by hunting and gathering.

This means that it does not allow for starchy carbohydrates such as potatoes and rice, or dairy and legumes. (14)

Pros

• The guidelines are fairly clear on what to eat and what not to eat

• Focuses heavily on the consumption of nutrient-dense, high-quality foods

• Could be effective for promoting certain health markers

Cons

• May be too restrictive for most people, thus affecting long-term sustainability

• No calorie or macronutrient guidelines, so may not make a difference in body composition

• Confusion around what foods we categorize as Paleo

The Best Diet for You: Calorie Deficit

As you have read, there are many diets which promote different results, methods of eating, restrictions, or non-restrictions.

While there are some clear pros and cons to many of these diets, the best diet for you ultimately comes down to your personal preferences and needs.

We have established that to lose fat or gain muscle, or make any changes to your body composition, calories must be considered.

To burn fat, most people need a calorie deficit and therefore fewer calories than maintenance, while if you want to gain weight or support weight gain, you generally need more calories than maintenance. That means the number of calories you eat should match your goal. This could be counting calories, or simply practicing portion control and making adjustments to diet and lifestyle habits.

The rigidity of your diet depends on how well you can adhere to rules and boundaries. The bottom line is that the perfect diet is simply the one you can adhere to!

The best diet includes foods you enjoy, can be followed during tough times, allows you to perform at your best (physically and mentally), keeps your body and soul thriving, and has a suitable amount of structure and flexibility for your personality and lifestyle.

Building Better Nutrition Habits

One of the biggest misconceptions in the nutrition and fitness industry is that you must follow a diet in order to lose weight. This is simply not true.

Many diets are difficult to maintain long term, which is why sustainability and adherence are important factors in choosing an eating approach. A better approach is to make positive changes to the diet you already have, which would enable you to sustain it long term.

Simply introducing some positive nutrition habits into your lifestyle could make a vast difference. For example:

• Eating more vegetables

• Slightly reducing highly processed foods

• Drinking more water

• Consuming more protein

• Focusing on plenty of fruits, vegetables, and whole foods

• Exercising and finding an activity you enjoy doing regularly

These behaviors can help you achieve your goals if you find a protocol that works best for you. Implement a couple of habits a week and build up from there, and don’t be afraid to make adjustments if something isn’t working for you!

Take-Home Message

There are hundreds of diets available for you to choose from, though if you take anything away from this article, it’s that none of them will work unless you adhere to them.

Unfortunately, there is no magic pill which will give us our dream body, we must put the work in. But before we do that, we must determine an approach that works best for our lifestyle and personality.

This may be the keto diet, it may be counting macros, or it may be simply making changes to your current diet and lifestyle (what we would recommend!).

One thing for certain is that action is required to get results