Keto Dieters: Your Guide To Macro Limits

The keto diet is a high-fat, low-carb, moderate-protein diet. The keto diet requires restricting your carb intake, but less strict keto macro variations exist. The typical macro ratio for keto is 5% of calories from carbs, 25% of calories from protein, and 70% of calories from fat. This specific macro range is intended to promote ketosis and trick your body into burning more fat for energy instead of sugars.

To calculate your keto diet macros, you must establish your estimated TDEE (total daily energy expenditure). Your TDEE accurately measures how much energy you expend each day (at rest and when exercising). The keto diet isn’t carb-free but just low in carbs. 5% of your total daily calories should be in the form of carbs. For most people, this is 20-30 grams of carbohydrates per day, depending on their stats and exercise-adjusted TDEE.

Carb intake

Carbohydrates are a vital component of any diet, and their intake is crucial for maintaining a healthy body. However, the amount of carbs one should consume depends on various factors, including the type of diet being followed, activity levels, and fitness goals.

When it comes to the keto diet, the general recommendation is to restrict carb intake to just 5% to 10% of your total calories. This equates to around 20 to 50 grams of carbohydrates per day, with the aim being to induce ketosis, a metabolic state where the body burns fat instead of glucose for energy.

It's important to note that the number of carbs you consume may vary depending on your specific needs and goals. For example, if you're highly active, you may be able to tolerate a slightly higher carb intake without compromising ketosis.

Additionally, not all carbs are created equal. Carbohydrates that don't produce energy, like certain types of fiber, are not counted towards your daily total. This is because fiber is not easily absorbed by the body and doesn't impact blood sugar levels in the same way that other carbs do.

When following a keto diet, it's essential to monitor your carb intake closely. Even a small amount of hidden carbs can add up and potentially kick you out of ketosis. Therefore, tracking your net carbs (total carbs minus fiber) is crucial for staying on track and achieving your desired results.

For those who are new to the keto diet or struggling to stick to a very low-carb intake, a range of 20 to 30 grams of net carbs per day is a good starting point. This allows for a little more flexibility while still keeping you within the optimal range for ketosis.

In summary, the keto diet is a low-carb, high-fat diet designed to shift the body's energy source from glucose to fat. By restricting carb intake to 5-10% of total calories, individuals can effectively induce ketosis and promote weight loss. However, it's important to remember that everyone's needs are unique, and some individuals may require a more personalized approach to their carb intake on the keto diet.

Fat intake

Fat is an essential part of the keto diet, as it helps to promote ketosis and encourages your body to burn fat for energy instead of sugars. The keto diet is a high-fat, low-carb, moderate-protein diet.

The keto macro calculator will help you determine your fat intake based on your calorie intake and fitness goals. The calculator will also take into account your body fat percentage and activity level to give you a more accurate result.

For example, if your daily calorie intake is 1800, and you want to lose weight, your fat intake should be around 124 grams or 62% of your total calorie intake. This is because weight loss requires a calorie deficit, which means you need to consume fewer calories than you burn.

On the keto diet, it is recommended that 70-80% of your calories come from fat. This means that if you are consuming 2000 calories per day, your fat intake should be between 156-178 grams.

It is important to note that not all fats are created equal. When following the keto diet, it is recommended to choose healthy fats such as fatty cuts of meat, eggs, fatty fish, avocados, nuts, and oils like olive oil and MCT oil.

Additionally, it is important to remember that everyone's requirements are different, and you may need to experiment to find the right fat intake for your body and your goals.

Protein intake

Protein is an essential macronutrient to include in your diet, as it plays a role in supporting your lean body mass and other essential bodily functions. On a keto diet, protein intake can vary depending on your activity level and fitness goals.

If you engage in little to no exercise, it is recommended to consume 0.6g of protein per pound of body weight per day. For those who participate in moderate exercise two or more days a week, the recommended intake increases to 0.9g of protein per pound of body weight per day. If you engage in hard exercise three or more days a week, aim for 1.1g of protein per pound of body weight per day.

For example, if you weigh 150 pounds and engage in moderate exercise, your protein intake should be 135 grams per day (150 x 0.9 = 135). To determine the amount in calories, simply multiply this value by four, as protein provides four calories for every gram.

It is important to note that protein is a goal on a keto diet, meaning you should strive to meet your daily protein goal without exceeding it. This is because, while protein is essential for maintaining and building muscle, too much protein can kick you out of ketosis and may not be good for your kidneys. On the other hand, consuming too little protein can lead to muscle loss.

Additionally, when calculating your protein intake, it is crucial to consider your lean body mass, which is your total weight minus your body fat percentage. This is because your lean body mass affects how much protein you need.

By incorporating adequate protein into your keto diet, you can support your fitness goals and overall health while staying within the parameters of the keto diet.

Calorie deficit

To achieve fat loss, a calorie deficit is required. This can be achieved by reducing calorie intake or increasing physical activity. A calorie deficit occurs when your body uses more calories than it consumes, forcing it to draw on its fat stores for energy.

On a keto diet, it is recommended to set a calorie deficit of 20% of your daily calories. This can be automatically calculated using a keto calculator, which will determine your optimum macro ratio.

For example, if your daily maintenance calories are 2,000 and you are aiming for a 500-calorie deficit per day to lose 1 pound per week, your new keto macros would be:

• 19 grams of carbs (5%)
• 117-133 grams of fat (70-80%)
• 75-113 grams of protein (20-30%)

These calculations are based on the standard keto macro ratio:

• 5% or fewer calories from carbohydrates
• 70-80% of calories from healthy fats
• 20-30% of calories from protein

It is important to note that the keto diet is challenging to stick to and is more suitable for short-term fat loss. After reaching your initial weight loss goals, it is recommended to transition to a normalized set of macros.

Ketosis

Typically, the keto diet restricts carb intake to 5% of your total calorie consumption for the day. This equates to less than 50 grams of carbohydrates per day, or 20-30 grams for those aiming to induce ketosis. Net carbs can be calculated by taking the total number of carbohydrates and subtracting any fibre content, as fibre is not easily absorbed by the body and does not affect blood sugar levels in the same way that sugars do.

On the keto diet, fat intake usually makes up 55-70% of your daily calorie consumption. Healthy sources of fat include fatty cuts of meat, eggs, fatty fish, avocados, nuts, seeds, and oils such as lard, tallow, butter, coconut oil, and olive oil.

The remaining 20-35% of your daily calories on the keto diet should come from protein. It is recommended that you consume 0.8 grams of protein per pound of body weight. Good sources of protein include lean meats, seafood, poultry, eggs, dairy, and nuts and seeds.

Frequently asked questions