Adjusting Macros For Keto Success: A Personalized Guide

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It involves restricting your carb intake to 5% to 10% of your calories, increasing your fat intake to 55% to 75% of your calories, and getting the remaining 20% to 35% of your calories from protein. The keto diet is based on the idea that reducing carb intake puts your body into a state of ketosis, where it burns fat instead of glucose for energy, leading to weight loss.

To adjust your macros for keto, you need to calculate your ideal keto macro ratios. This involves determining your total daily energy expenditure (TDEE) and setting a calorie deficit to achieve fat loss. You can use a keto macro calculator to input your details, such as age, gender, weight, body fat percentage, and activity level, to get your personalised keto macros.

The general keto macro ratio is 5% carbs, 70% fat, and 25% protein. However, this may vary depending on your unique physiology and health goals. For weight loss, a good starting point is a ratio of 60% fat, 30% protein, and 10% carbs.

It is important to note that keto can be challenging to stick to, and it may be difficult to sustain long-term. It is always recommended to consult a healthcare professional before starting any new diet.

How to calculate your macros

To calculate your keto macros, you must first establish your estimated TDEE (total daily energy expenditure). Your TDEE measures how much energy you expend each day, both at rest and when exercising.

There are several keto macro calculators available online that can help you calculate your TDEE and then create your optimum macro ratio. These calculators require you to input personal details such as your age, gender, weight, height, and body fat percentage, as well as your weight goal and activity level.

Once you have your TDEE, you can calculate your macro goals. The keto diet typically includes:

• 5% to 10% of your calories from carbs (20 to 50 grams per day)
• 25% to 35% of your calories from protein
• 55% to 75% of your calories from fat

However, the exact ratio of your keto macros will depend on your unique physiology and health goals. For example, an active person may benefit from a Cyclical Ketogenic Diet that includes one to two high-carb days per week, while a sedentary person may want to keep their carb intake under 5% of their calories to promote ketosis and weight loss.

It's important to note that keto dieting is suitable for short-term fat loss but is challenging to sustain long-term. After reaching your initial weight loss goals, you should transition to a normalized set of macros.

How to count your macros

Counting your macros is a crucial part of the keto diet. "Macros" are macronutrients: carbohydrates, protein, and fat. These provide the calories your body needs to function.

The keto diet involves keeping your fat intake high, your protein moderate, and your carbs low. This will put your body into a fat-burning state called ketosis. Typically, a keto diet consists of 55-75% fat, 15-35% protein, and under 10% carbohydrates. However, the exact ratio will depend on your body and your goals.

There are many keto macro calculators available online that can help you work out your ideal ratio. These usually take into account your age, gender, weight, body fat percentage, and activity level.

Once you know your macros, you can use a keto food list and a macro meal planner to work out your meals. Alternatively, you can use a keto-friendly nutrition app to track your food choices and ensure you stay within your daily ranges.

If you're new to keto, it's a good idea to start by counting everything meticulously. Over time, as you become more familiar with hidden sources of carbs, you can relax this strict approach.

How to adjust your macros for weight loss

Adjusting your macronutrients is crucial when following a ketogenic diet to ensure you stay within a calorie deficit and promote weight loss. Here are the steps to adjust your macros effectively:

Determine Your Calorie Needs:

Start by establishing your daily calorie needs, which will depend on your fitness goal. If you aim to lose weight, you need to be in a calorie deficit, which means consuming fewer calories than your body burns. You can use tools like a keto calculator or a basal metabolic rate (BMR) calculator to get an estimate of your calorie needs.

Set Your Carbohydrate Macros:

Carbohydrates are typically restricted on a keto diet to induce ketosis. A good starting point is to keep your carb intake below 10% of your total calories, which usually equates to 20-30 grams of net carbs per day. However, this may vary depending on your activity level and physiology. If you're highly active, you may benefit from a cyclical ketogenic diet that includes occasional high-carb days to refill muscle glycogen.

Calculate Your Protein Needs:

Protein is essential for maintaining muscular and hormonal health. A common mistake is to underestimate protein intake, assuming that consuming 25% of your calories from protein means that three-quarters of your plate should be fat. However, by weight, a proper keto meal should be about half protein and half fat. To calculate your protein needs, consider your activity level and fitness goal. For weight loss, a general guideline is to consume 0.9g/pound of body weight per day.

Adjust Your Fat Macros:

Fat is the most ketogenic macro, and eating more of it will not interfere with ketone production. However, overeating fat will hinder weight loss. After determining your carb and protein macros, calculate your fat intake based on your remaining calories. Each gram of fat contains about nine calories.

Track and Adjust:

Use a macro tracker app to log all your meals and ensure you're staying within your macro targets. It may take some trial and error to find the right balance for your body. If you're highly active, you may need to increase your carbs and protein while reducing fat. If you're less active, consider reducing net carbs further to accelerate the transition to burning body fat for energy.

Prioritize Whole Foods:

While adjusting your macros, remember that food quality matters. Prioritize whole, unprocessed, nutrient-dense foods such as meat, poultry, seafood, eggs, and non-starchy vegetables. These foods will help you stay satiated and provide essential nutrients to support your health and weight loss journey.

How to adjust your macros for muscle gain

Adjusting your macros is crucial when it comes to building muscle, especially when following a diet like keto, which involves a significant reduction in carbohydrate intake. Here are some detailed guidelines on how to adjust your macros for muscle gain:

Determine Your Calorie Intake:

To build muscle effectively, you need to consume more calories than you burn. Calculate your maintenance calories, which are the number of calories you need to consume daily to maintain your current weight. You can do this by tracking your weight and food intake over a week and making adjustments accordingly. When aiming to build muscle, it is recommended to increase your calorie intake by about 15% above your maintenance calories. For example, if your maintenance calories are 2000 per day, you should aim for 2300 calories per day to support muscle growth. Remember to adjust your calorie intake periodically to account for changes in your weight.

Consume Adequate Protein:

Protein is essential for building muscle as it is the primary building block of muscles. Most studies suggest consuming 0.7-0.9 grams of protein per pound of body weight, which equates to 1.6-2.0 grams per kilogram. However, when engaging in strength training, you may need more protein. Aim for 1.4-2 grams of protein per kilogram of body weight per day. This higher protein intake will help stimulate muscle protein synthesis and support muscle repair and growth.

Monitor Your Carbohydrate Intake:

When following a keto diet, it is crucial to restrict carbohydrates to reach and maintain ketosis. Typically, this involves consuming fewer than 50 grams of carbs per day, though this may vary for individuals. Consider timing your carb intake around your workouts with a targeted keto approach, as this can enhance your exercise performance.

Increase Your Healthy Fat Intake:

On a keto diet, your body relies primarily on fat for fuel. After accounting for your protein and carb intake, the rest of your calories should come from fat. Both protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. Calculate your fat intake by subtracting the calories from protein and carbs from your total daily calorie needs and dividing the remaining number by 9. For example, if you require 2300 calories for muscle gain, and you're consuming 110 grams of protein and 50 grams of carbs, the remaining 1660 calories can be obtained from approximately 185 grams of fat.

Engage in Resistance Training:

While nutrition is essential, combining it with resistance training is key to gaining muscle. Incorporate weight lifting or strength-based exercises such as squats, bench presses, pull-ups, and push-ups into your weekly routine. Aim for progressive overload by gradually increasing the weight, the number of reps, or the sets to continuously challenge your muscles.

Consider Supplements:

Although not mandatory, supplements can aid your muscle-building journey. If you struggle to meet your daily protein goals, consider protein powder supplements such as whey, casein, pea, or hemp protein. Additionally, creatine monohydrate supplements have been shown to enhance gym performance and lead to increased muscle gain.

Remember that building muscle takes time and consistency. Ensure you are getting adequate sleep, managing your stress levels, and staying hydrated. By following these guidelines and adjusting your macros, you can effectively support your muscle-building goals while following a keto diet.

How to adjust your macros for health conditions

Adjusting your keto macros for health conditions requires careful consideration and consultation with a healthcare professional. Here are some guidelines to help you get started:

Understanding Macronutrients

Firstly, let's break down the three main macronutrients:

• Carbohydrates: These are the body's main source of fuel and provide 4 calories per gram. On the keto diet, it is recommended to keep carb intake very low, usually under 10% of total calories.
• Proteins: Proteins are essential for cell generation and muscle growth. They also provide 4 calories per gram. Keto diets typically include moderate protein intake, ranging from 15% to 35% of total calories.
• Fats: Fats are crucial for brain health and vitamin absorption. They provide 9 calories per gram and are the most prominent macronutrient in the keto diet, comprising 55% to 75% of total calories.

Health Conditions and Macro Adjustments

When adjusting your keto macros for specific health conditions, it's important to seek professional medical advice. Here are some general considerations:

• Epilepsy: Therapeutic keto diets for epilepsy aim for extremely high-fat content, often 80% or more of total calories, to elevate ketone levels.
• Diabetes: Those with diabetes need to monitor their carbohydrate intake closely and may require adjustments to their medications while on the keto diet.
• Weight Loss: If your goal is weight loss, aim for a calorie deficit. You can use keto calculators to determine your ideal calorie intake and macro distribution based on your age, body size, activity level, and goals.
• Alzheimer's Disease: The keto diet has been explored as a potential approach to managing Alzheimer's disease, but more research is needed to determine the optimal macro ratios for this condition.
• Non-Alcoholic Fatty Liver Disease (NAFLD): The keto diet's emphasis on fat and reduction of carbohydrates may benefit those with NAFLD, but specific macro adjustments should be made under medical supervision.

Tips for Adjusting Macros

• Activity Level: If you're highly active, consider increasing your carbohydrate and protein intake to support your energy needs. If you're sedentary, reducing net carbs to 20-30 grams per day may accelerate the transition to burning body fat for energy.
• Protein Prioritisation: Ensure you're getting adequate protein, as it's critical for muscular and hormonal health. Aim for about half of your ideal body weight in grams of protein per day.
• Fat Flexibility: While fat is essential on the keto diet, overeating fatty foods can hinder weight loss. Focus on healthy fats and be mindful of your total calorie intake.
• Individual Variation: Remember that macro needs are highly individualised. Experiment within the recommended ranges to find the ratios that work best for your health and goals.
• Seek Professional Guidance: Consult with a healthcare provider or dietitian before starting the keto diet, especially if you have a medical condition. They can help you tailor your macro ratios and ensure you're getting adequate nutrition.

Frequently asked questions