Let's talk about macros

Being on the ketogenic diet, we are counting macros (macronutrients) most of the times. The 3 macros are important for us are fat, protein and carbs.

How much is your daily intake, it is up to you, if you are here for a weight loss or health reasons.

Generally speaking an average person is allowed to eat 70-80% fat, 20-25% protein and 5-10% carbs a day, depends on your calories. You might find a different percentage studying keto, it really depends on how much fat or weight loss you are looking for. Also it is usually different for gender, weight, height and the target you want to reach.

How to count that?

Let's say you are allowed to eat 2000 calories. It is probably less.

So your fat should be around 1400 calories (140-160 grams), protein 400 calories (100-110 grams) and net carbs only 200 calories, up to (20-25 grams). This calculation is a little confusing, but you need to use an app or chart to get here.

Less carbs always better, and also sometimes it is suggested to eat more protein.

There are many applications available. I'm using Carb manager, whenever I need to. I was counting my macros only the first 6 weeks, since then I'm just doing dirty-lazy keto, so I don't count and I also eat some processed food. But always try to be as keto friendly as I can.

Healthy fats are found in meat, egg yolk, oils, nuts and full fat dairy, etc. You can read about them in my other post "Healthy fats". Eat fat as a lever and if you are hungry. More fat is better, but not necessary to reach your daily limit.

You should eat at least about 30 grams of protein every meal. Proteins are eggs, fish, shellfish, some vegetables and meat. 0 or very low in carbs. Eat all your protein allowance and try not to go under or lower about 10%. That's the goal.

Carbs are mostly in sugar, vegetables, refined grain products and fruits. Highly recommended to limit carbs or go lower if you are on the ketogenic diet.

Tracking macros

-For percentage fat: Multiply total grams of fat by 9. Divide the result by total daily calories. ...

-For percentage carbohydrate: Multiply total grams of carbohydrates by 4. Divide the result by the total daily calories. ...

-For percentage protein: Multiply total grams of protein by 4.

I hope this post can help you a little more to understand the macros.