Keto Macros: Setting The Right Percentage For Weight Loss

The ketogenic diet is a high-fat, low-carb, moderate-protein diet. The keto diet's typical macro ratio is 70% fats, 5% carbohydrates, and 25% protein. However, there are variations of the keto diet, and the macro ratio can range from 50% to 90% fat, 5% to 20% carbohydrates, and 10% to 35% protein. The macro ratio will depend on individual factors such as body weight, activity level, and metabolic health.

Carbohydrates

On a standard keto diet, carbohydrates should make up 5-10% of your total calorie intake. This usually works out to be an average of 20-30 grams of net carbs a day, but this can vary depending on your daily calorie intake and activity level. For example, if you consume fewer than 2,000 calories a day, 20 grams of carbs would be adequate for reaching 5% of your calories from carbs. If you consume more calories, you may need slightly more.

It's important to distinguish between net carbs and total carbs. Net carbs are calculated by subtracting the amount of dietary fibre from the total carbs in a food item, as fibre is not easily absorbed by the body and doesn't affect blood sugar levels in the same way that sugars do.

Some people find it challenging to stick to the recommended carb intake on a keto diet, in which case it's suggested to start with a higher amount, such as 50 grams per day, and gradually reduce it.

It's worth noting that the keto diet can be restrictive and challenging to follow long-term due to its low-carb nature. It may also lead to nutrient deficiencies, as carb sources like fruits, milk, and whole grains contain essential nutrients like calcium, fibre, potassium, and vitamin D. Therefore, it's crucial to find keto-friendly sources of these nutrients to avoid potential deficiencies.

Fats

The keto diet is a high-fat, low-carb, moderate-protein diet. The typical macro ratio for keto is 70% of calories from fat, 5% from carbs, and 25% from protein. However, there are different variations of the keto diet with slightly different macro ratios. For example, the standard keto diet (SKD) has a macro ratio of 70-80% fat, 5-10% carbs, and 15-20% protein. The cyclical keto diet (CKD) has a macro ratio of 75% fat, 15-20% protein, and 5-10% carbs on keto days, while "off days" have a ratio of 25% fat, 25% protein, and 50% carbs. The targeted keto diet (TKD) has a macro ratio of 65-70% fat, 10-20% carbs, and 20% protein. Finally, the high-protein keto diet (HPKD) has a macro ratio of 60-65% fat, 5% carbs, and 30-35% protein.

When following a keto diet, it is important to consume healthy fats such as fatty cuts of meat, eggs, fatty fish, dairy products, nuts, seeds, oils, and dark chocolate. These foods will help you meet your fat macro requirements and ensure you are getting enough fat to feel satiated. It is recommended that most of your daily calories come from fat, with a general range of 55-80% of your calories coming from fat across the different keto diets.

To calculate your fat macro requirements, you can use the following equation: Calories per day x percentage of calories from fat / number of calories per gram in fat = grams of fat per day. For example, if you are consuming 2,000 calories per day and aiming for 70% of calories from fat, you would calculate 2,000 x 0.7 / 9 = 155.5 grams of fat per day.

It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult a healthcare professional before starting any new diet.

Proteins

Protein is an essential macronutrient to include in your diet, especially when on keto. It is made up of amino acids, which are the building blocks of cells and help to maintain or build muscle. It is recommended that you strive to meet your daily protein goal without exceeding it. This is because too much protein can kick you out of ketosis and is not good for your kidneys, while too little protein can cause you to lose muscle.

The amount of protein you should consume depends on your activity level and fitness goals. For instance, if you are sedentary, you should aim for 0.6-0.8g of protein per pound of lean body mass. If you are lightly active, this increases to 0.7-0.9g, and for those who are moderately active, you should be consuming 0.8-1g of protein per pound of lean body mass. Very active people should be looking to consume 1.0-1.2g, and athletes or bodybuilders may need up to 1.2g of protein per pound of lean body mass.

It is important to note that these are general guidelines, and you can experiment with different amounts to see what works best for you and your body. Additionally, the amount of protein you consume will depend on the types of food you are eating. For example, chicken breast has 9 grams of protein per ounce, while ribeye steak has 7 grams. So, if you are getting your protein from chicken breast, you would need to consume more to reach your daily goal than if you were eating ribeye steak.

When on the keto diet, it is recommended that you get 20-30% of your calories from protein. This equates to around 30-35% of your calories if you are on a high-protein keto diet. However, it is important to remember that everyone's requirements are different, and you may need to adjust your protein intake based on your individual needs and goals.

Calorie intake

Once you know your daily calorie needs, you can calculate your macro goals. The typical macro ratio for keto is 5% carbs, 25% protein, and 70% fat. However, these percentages can vary depending on individual needs and preferences. Some people may opt for a higher protein intake, while others may prefer a more significant percentage of fat. It's important to note that the keto diet generally restricts carb intake to less than 50 grams per day.

To calculate your calorie needs, you can use various keto calculators available online. These calculators take into account factors such as your gender, age, height, weight, and activity level to estimate your basal metabolic rate (BMR) and total daily energy expenditure. They will then provide you with specific calorie and macro targets.

For example, let's consider an individual on a 1,600-calorie keto diet with the standard macro ratio. Using the equations mentioned earlier, we can determine the following:

• Carbs: 1,600 calories x 0.05 / 4 calories per gram = 40 grams of carbs per day
• Protein: 1,600 calories x 0.20 / 4 calories per gram = 80 grams of protein per day
• Fat: 1,600 calories x 0.70 / 9 calories per gram = 125 grams of fat per day

It's worth noting that these calculations are just a guide, and individual needs may vary. Additionally, it's always recommended to consult a healthcare professional or a dietitian before starting any new diet, especially one as restrictive as keto.

Weight goals

• 5-10% of calories from carbohydrates
• 20-30% of calories from protein
• 70-80% of calories from fat

However, the specific distribution of macros will depend on your weight goals and can be adjusted accordingly. If your goal is weight loss, you will need to create a calorie deficit, which means consuming fewer calories than your body burns. This can be achieved by reducing your carb intake and increasing your intake of healthy fats and proteins.

For effective weight loss on the keto diet, it is generally recommended to keep your carb intake to 5-10% of your total calories, which is usually less than 50 grams of carbs per day. This may even be further reduced to 20-30 grams of net carbs per day for obese or overweight individuals to promote ketosis, suppress appetite, and facilitate weight loss.

To ensure adequate protein intake, it is suggested to consume 0.8-1 gram of protein per pound of body weight, depending on your goals and activity level. This will help preserve muscle mass while losing weight.

Regarding fat intake, while it is the most ketogenic macro, overeating fat will lead to weight gain or hinder weight loss. Therefore, it is crucial to monitor your fat intake and ensure it aligns with your weight loss goals.

It is important to note that determining your ideal keto macros may require some trial and error, and adjustments can be made based on your activity level and unique physiology. Additionally, consulting a professional dietitian or healthcare provider is recommended before starting any new diet, especially if you have existing health conditions or chronic diseases.

Frequently asked questions