There are just 4 simple steps to calculate your Keto macros. The first thing you need to do is identify your fitness goal whether this is weight loss, maintenance or gain. As this will determine the number of calories you need to consume each day. To put it very simply when you consume less calories then you burn (calorie deficit) you lose weight, and when do do the opposite (calorie surplus) you gain weight. Of course it also matters what kind of calories you are consuming which is what is covered in the next step.