Staying Keto: Maintaining Your Macros, Staying On Track

The ketogenic diet is a high-fat, low-carb, moderate-protein diet. The diet restricts carbohydrate intake to 5% to 10% of your calories, increasing fat intake to 55% to 70% of your calories, and the remaining 20% to 35% of your calories coming from protein. This diet can be challenging to follow and requires strict control over your macronutrients, especially carbohydrates. To achieve ketosis, most people must eat fewer than 30 to 50 grams of carbs daily.

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. To achieve fat loss, you need a calorie deficit, which is automatically applied when setting a weight loss goal in a keto calculator.

There are several ways to track your keto macros, including food journals, macro-tracking apps, or simply eyeballing your food portions.

Understanding macros: fat, protein and carbs

Understanding Macros: Fat, Protein, and Carbs

Macros, or macronutrients, are the nutrients that the body needs in large quantities to supply it with energy. The three main macronutrients are fat, protein, and carbohydrates. On a keto diet, fat, protein, and carbs are also the three main components of your meals, in that order.

Fat

Fat is the most energy-dense of the three macronutrients, supplying nine calories per gram. On a keto diet, fat will typically make up 55-70% of your calories. This is a significant increase compared to a standard diet, and it is what makes the keto diet so effective for weight loss.

Protein

Protein supplies four calories per gram, the same as carbohydrates. On a keto diet, protein typically makes up 20-30% of your calories. It is important to eat enough protein to support lean body mass and other essential bodily functions. However, it is also important not to eat too much protein, as it can be converted into glucose and potentially knock you out of ketosis.

Carbohydrates

Carbohydrates, or carbs, also supply four calories per gram. On a keto diet, carbs are restricted to just 5-10% of your calories. This is a significant decrease compared to a standard diet and is what makes the keto diet so effective for weight loss and managing type 2 diabetes.

Counting Your Macros

Counting your macros is essential on a keto diet to ensure you are getting the right ratio of fat, protein, and carbs. This can be done through a food journal or a macro-tracker app. There are also simple equations to help you calculate your ideal macro intake based on your calorie needs and activity level.

Keto-Friendly Foods

Some keto-friendly foods that will help you reach your macro goals include nuts, seeds, leafy greens, and other low-carb vegetables like cucumber, celery, broccoli, and cauliflower. It is also important to include healthy fats like avocados, oils, and fatty fish.

How to calculate your macros

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

Calculating your keto macros can be done in a few steps. Firstly, you need to determine your calorie needs, which will depend on your fitness goal: are you trying to lose weight, gain weight, or maintain your weight? This will determine the number of calories you need each day. If you are trying to lose weight, you will need to be in a calorie deficit, and if you are trying to gain weight, you will need to be in a calorie surplus.

Once you have determined your daily energy needs, you can calculate your macro goals. Typically, the keto diet includes restricting your carb intake to 5% to 10% of your calories. This equates to around 20-30 grams of carbohydrates per day, depending on your stats and exercise-adjusted TDEE.

Next, calculate your protein needs. It is recommended that you consume no more than 0.8 grams of protein per pound of body weight on a keto diet. However, protein is essential for muscle repair and preservation, so some sources suggest a higher intake. Your keto protein needs can be estimated based on your activity level and fitness goal.

Finally, calculate your fat intake. After determining your carb and protein intake, your remaining calories should come from fat. Each gram of fat contains roughly nine calories.

Let's say your daily calorie intake is 1,800.

• Carbs: 5% of calories = 90 calories from carbs (90/4 = 22.5 grams of carbs)
• Protein: 25% of calories = 450 calories from protein (450/4 = 112.5 grams of protein)
• Fat: 70% of calories = 1,260 calories from fat (1,260/9 = 140 grams of fat)

To calculate your macros as a percentage, divide the calories from each macro by your daily calorie intake and multiply by 100%.

• (90/1800) x 100% = 5% of calories from carbs
• (450/1800) x 100% = 25% of calories from protein
• (1,260/1800) x 100% = 70% of calories from fat

The total amount should equal 100%.

It is important to note that these are general guidelines, and the specific gram amounts per macro will depend on your individual calorie needs and activity level. Additionally, it is recommended to consult a healthcare professional before starting any new diet.

Tracking your macros

There are two popular ways to track your macros: using a food journal or a macro tracker app. A food journal requires a few extra steps but is an equally effective way to track your macros. You can determine the macronutrients in your food by looking at the nutrition label or using a tool like the USDA Nutrient Analysis Library. Once you have this information, you can calculate your macros using the following formulas:

• For percentage fat: multiply the total grams of fat by nine, divide the result by the total daily calories, and then multiply this number by 100 for the percentage of calories from fat.
• For percentage carbohydrate: multiply the total grams of carbohydrates by four, divide the result by the total daily calories, and then multiply this number by 100 for the percentage of calories from carbohydrates.
• For percentage protein: multiply the total grams of protein by four, divide the result by the total daily calories, and then multiply this number by 100 for the percentage of calories from protein.

There are also many macro tracker apps to choose from. These apps will show you the percentage of calories you've consumed from each macronutrient based on the food you've tracked that day. Some apps also allow you to track your weight over time, plan meals, and scan barcodes of food packaging for easier tracking.

It's important to note that the keto diet can be challenging to follow, and it's always best to consult with a healthcare professional before starting any new diet.

The importance of fibre

Fibre is a crucial component of a keto diet, despite the common misconception that the diet is lacking in roughage. Fibre is a non-digestible carbohydrate that provides bulk to the stool and promotes bowel movements, but it also has other important functions.

Firstly, fibre helps you feel full. It adds bulk to your meals, so you feel satisfied without adding extra calories. This is an important factor in maintaining a calorie deficit and losing weight. Fibre also slows down the absorption of fat, which increases feelings of fullness and reduces food intake, which is beneficial for those on a keto diet to lose weight.

Secondly, fibre helps to regulate blood sugar. Because it is not digested or absorbed by the body, it helps to keep blood sugar levels steady and within a healthy range. This is particularly beneficial for people with diabetes or those at risk of developing it.

Thirdly, fibre improves gut health. It contains prebiotics, which feed the good bacteria in the gut, aiding healthy digestion and nutrient absorption. Fibre also helps to relieve constipation, a common issue for those starting a keto diet.

Finally, fibre has other health benefits such as lowering cholesterol and improving heart health. It can also help to relieve symptoms of IBS, although it is important to note that soluble fibre improves IBS symptoms while insoluble fibre may worsen them.

The recommended daily fibre intake is 25-38 grams, depending on age and sex. On a keto diet, it is important to include plenty of high-fibre, low-carb foods such as avocados, nuts, seeds, leafy greens, and low-carb vegetables like broccoli, cauliflower, and Brussels sprouts.

Keto-friendly foods

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. It is a very regimented way of eating, with little room for cheating. The diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs, which refers to total carbs minus fibre.

Seafood

Seafood is a great source of protein and essential vitamins and minerals. Most seafood is carb-free. Salmon, sardines, mackerel, and other fatty fish are rich in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. They are rich in B vitamins and minerals, and are a great source of high-quality protein. Fresh meat and poultry contain no carbs.

Eggs

Eggs are high in protein, B vitamins, minerals, and antioxidants. They also promote feelings of fullness. Two large eggs contain zero carbohydrates and over 12 grams of protein.

Dairy

Cheese, plain Greek yoghurt, cottage cheese, cream, and half-and-half are all keto-friendly. They are low in carbs and high in fat, making them great fits for the keto diet.

Non-starchy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Avocados and olives are also keto-friendly. They are high in fat and contain fibre and low net carbs.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fibre, which can help you feel full and naturally lower your calorie intake.

Berries

Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fibre.

Dark Chocolate and Cocoa Powder

Dark chocolate that contains a minimum of 70% cocoa solids is keto-friendly, but it should be eaten in moderation. Cocoa is also a good option, as it is rich in antioxidants.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks. They can also lower the risk of cardiovascular disease.

Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good fats to include in the keto diet.

Frequently asked questions