Mastering Keto Macros: Portioning For Success

The keto diet is a high-fat, low-carb, moderate-protein diet. It involves reducing your carb intake to 5% to 10% of your calories, increasing your fat intake to 55% to 70% of your calories, and getting 20% to 35% of your calories from protein. This diet can be challenging to follow as it requires strict control over your macronutrients, especially carbohydrates. However, it can be an effective way to lose weight without hunger, cravings, and muscle loss. To portion your keto macros, you need to calculate your calorie needs based on your weight, height, age, and activity level. Then, determine your macro ratio, which will depend on your fitness goals, whether you want to lose weight, gain weight, or maintain your current weight. Finally, use these numbers to plan your meals and track your macros using a food journal or a macro-tracking app.

Calorie counting vs. macro counting

Calorie Counting

Calorie counting involves tracking the number of calories consumed each day based on one's height, weight, age, activity level, and goals. It is a labour-intensive process that often involves the use of food scales, measuring tools, and calorie databases or nutrition labels to determine the nutritional value of foods. Calorie counting can be beneficial for short-term weight loss, providing maximal precision in tracking and increasing awareness of calorie counts in different foods. It is particularly useful for individuals with advanced needs, such as athletes with specific weight requirements for their sport, and those who enjoy collecting and monitoring data.

However, calorie counting may not be sustainable for most people in the long term as it can be cumbersome and take the joy out of eating. It may also be associated with unhealthy behaviours such as binge eating, constant dietary restraint, and moralizing food choices. Additionally, it does not provide insight into the composition of the food being consumed.

Macro Counting

Macro counting, or tracking macronutrients, involves monitoring the intake of three main macronutrients: protein, carbohydrates, and fat. Macros contain calories, with protein and carbohydrates contributing 4 calories per gram and fats providing 9 calories per gram. Thus, by counting macros, one is inherently also counting calories. Macro tracking offers structure and guidance on how much to eat while allowing for choice and autonomy over food selections. It provides a long-term approach to health and nutrition by helping individuals learn about their unique nutritional needs and understand how different foods impact their body and overall health.

Macro counting gives individuals control over how they want to feel, look, and perform by allowing them to adjust the protein, fat, and carbohydrate content of their food. It influences not only body weight but also health markers, body composition, athletic performance, lean muscle gain or loss, hunger and fullness feelings, blood sugar balance, sleep quality, and energy levels, among other things.

Similar to calorie counting, macro counting can be time-consuming and may not be suitable for those with busy or complex lives. It also requires one to log their food intake, which can be challenging for those who prefer intuitive eating.

Both calorie counting and macro counting can be effective methods for managing food intake and achieving weight loss goals. Calorie counting is a more straightforward approach that focuses solely on the number of calories consumed. In contrast, macro counting considers the composition of those calories and how they impact the body. Macro counting may be more beneficial for those interested in changing their body composition and influencing factors beyond just body weight. However, it is important to note that both methods require a certain level of commitment and may not be sustainable for everyone. Ultimately, the best approach depends on individual preferences, lifestyle, and goals.

How to calculate macros for weight loss

To calculate your macros for weight loss, you need to determine your calorie needs, pick your macronutrient ratio, and then figure out how many grams you need from each macro.

Step 1: Calculate Your Calorie Needs

First, you need to calculate your basal metabolic rate (BMR), which is the amount of energy you spend per unit of time while resting. This is determined by your gender, age, height, and weight.

• For women: BMR = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)
• For men: BMR = 66.47 + (6.24 x weight in lbs) + (12.7 x height in inches) – (6.755 x age)

Next, you need to determine your activity level:

• Little to no exercise: 1.2
• Exercise a few times a week: 1.375
• Exercise 3-5 times a week: 1.55
• Exercise 6-7 times a week: 1.725

Finally, multiply your BMR by your activity level to get your daily calorie needs.

Step 2: Pick Your Macronutrient Ratio

There are different macro ratios that support weight loss. Research shows that a ketogenic approach, which is higher in fat and lower in carbs and protein, can be effective for rapid weight loss.

• 60% fat
• 30-35% protein
• 5-10% carbs

You can slightly adjust your fat and protein macros based on what makes you feel your best, but keep carbs as low as possible.

Step 3: Figure Out How Many Grams You Need From Each Macro

To determine the number of grams per macronutrient, you need to know the total daily calories and the calories per gram of each macronutrient:

• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram
• Protein: 4 calories per gram

Use the following equation:

Daily calories x macro ratio in decimal form = answer/calories per gram per macro = number of grams per macro

For example, if your daily calorie needs are 2,332.6 and you're using the ketogenic macro ratio, you would calculate:

• 2,332.6 x 0.05 = 116.63/4 = 29 grams of carbs
• 2,332.6 x 0.6 = 1,399.56/9 = 156 grams of fat
• 2,332.6 x 0.35 = 816.41/4 = 204 grams of protein

It is recommended to adjust your macros every 4 weeks or at the start of each month if your weight loss has stalled. Losing 1-2 pounds per week is a healthy and safe rate. However, it's normal to experience a rapid drop in weight initially as you deplete your glycogen stores.

The importance of fibre

Fibre is an essential part of a healthy digestive system. When following a keto diet, it is important to continue to eat green leafy and other low-carb vegetables like cucumber, celery, broccoli, and cauliflower. This is because fibre is a type of carb that the body does not easily absorb, so it won't affect blood sugar levels in the same way that sugars do. Therefore, it can be excluded from your daily carb intake.

Fibre supplements may be necessary to ensure adequate intake. Psyllium husks are an excellent natural fibre choice if you aren't getting enough from your diet.

Counting your daily net carbs over total carb intake is a good way to ensure you are getting enough fibre. You can do this by tracking your fibre intake and subtracting it from your total carbs for the day.

For example, if you consume 30 grams of total carbs and 10 grams of fibre, your net carb intake for the day is 20 grams.

This is important because a keto diet can be challenging to stick to, and ensuring adequate fibre intake can help with satiety and digestive health, making it easier to maintain.

How to count macros on keto

Counting your macros is essential when on the keto diet. Macros, or macronutrients, are the nutrients your body needs in large amounts for energy, optimal function, and health. These are carbohydrates, fat, and protein.

The keto diet is a high-fat, low-carb, and moderate-protein diet. Typically, the keto diet involves restricting your carb intake to 5% of your calories, increasing your fat intake to 55-70% of your calories, and the remaining 30-35% of your calories coming from protein.

• Calculate your calorie needs for weight loss, gain, or maintenance. This will be based on your weight, height, age, and activity level.
• Pick your best macronutrient ratio. A ketogenic approach of 60% fat, 30-35% protein, and 5-10% carbs is effective for rapid weight loss.
• Figure out how many grams you need from each macro. For example, if your daily calorie intake is 2,332.6, you would consume 29 grams of carbs, 156 grams of fat, and 204 grams of protein.
• Hit your macros consistently by familiarizing yourself with foods in each macronutrient category, planning and preparing meals ahead of time, and using a macro-tracking app.

Remember, it's normal to struggle at first, but with practice, you'll get better at counting your macros and reaching your keto goals.

Micronutrients on keto

Micronutrients are essential for keto diet success, regardless of your goals and activity level. The keto diet eliminates whole food groups, including starchy vegetables, grains, and most fruits, so it's important to ensure you're getting all the vitamins and minerals your body needs.

Vitamins

• Vitamin A is important for proper vision, growth and development, and immune system support. It can be found in meat, liver, fish, poultry, and dairy.
• Vitamin B complex includes thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin. While grains and cereals are often fortified with B vitamins, B vitamins are naturally present in red meats, seafood, dairy, nuts, and seeds.
• Vitamin C is a water-soluble vitamin needed for healing and protein synthesis, and it has antioxidant properties. Good sources include red peppers, green peppers, broccoli, brussels sprouts, spinach, cauliflower, and cabbage.
• Vitamin D is a fat-soluble vitamin needed for calcium absorption, bone formation, and immune function. Fatty fish, fish oils, and fortified milk are good sources, and our bodies also produce vitamin D from sun exposure.
• Vitamin E can be found in nuts, legumes, seeds, spinach, and broccoli.
• Vitamin K is necessary for blood clotting and maintaining strong bones. The highest concentrations are found in cruciferous vegetables like collards, turnip greens, spinach, kale, and broccoli.

Minerals

• Calcium is important for bone health and blood vessel, nerve, and muscle function. It can be found in dairy products, tofu made with calcium, sardines with bones, and leafy green vegetables.
• Chloride is a major component of salt and is therefore not likely to be lacking in any diet.
• Chromium is found in broccoli, grape juice, wheat muffins, and potatoes, but deficiencies are rare.
• Copper is found in seafood, beef, seeds, legumes, nuts, dark chocolate, and green vegetables.
• Fluoride is found in water, avocado, greens, and dairy.
• Iodine is found in seaweed, seafood, dairy, and eggs.
• Iron is found in plant sources and animal sources, but animal sources contain heme iron, which is absorbed much better than non-heme iron.
• Magnesium is essential for maintaining heart rhythm, creating energy, and protecting your DNA from damage. Good sources include dark chocolate, spinach, cashews, peanuts, avocado, meats, and seafood.
• Manganese is found in teas and spices, seafood, nuts, seeds, and beans.
• Molybdenum is found in nuts, beans, and peas.
• Phosphorus is found in meats, dairy, avocado, beans, seafood, and many keto-friendly vegetables.
• Potassium plays a critical role in nerve and muscle function, cell function, fluid balance, and blood pressure control. Good sources include avocado, edamame, chicken breast, kale, mushrooms, and almonds.
• Selenium is found in Brazil nuts, yellowfin tuna, and other animal products.
• Sodium is a major component of salt and is not likely to be lacking in any diet.
• Sulfur is found in animal products and keto-friendly vegetables.
• Zinc is found in meats, dairy, legumes, and nuts.

Frequently asked questions