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  • Chef Keto Keith

Ketogentic diet and your macros

The conversation that comes up around doing keto is knowing your macros. Macros is short for macro-nutrients and consists of 3 categories of nutrients that provides you with energy.

Proteins, carbohydrates, and fats are what you are looking for when counting your macros. This is important because some people have a harder time losing weight or getting a healthier overall body so knowing your macros is like the science of dieting. For example, if you find it hard to lose weight and you are eating correctly you can figure out the macros to see where the miss calculation is. Some people like myself never do any macros configurations because our bodies responds to dieting quickly. On the other hand tracking your macros keep you healthier and influence you to make better food choices. If you want to gain muscle, run faster or just have more stamina knowing your macros will help. It also gives you an insight to what foods make you feel sluggish, what foods give you energy and help shift your eating pattern.


To figure out your macros , you need a few information,

  • Amount of calories consuming daily

  • A detailed food log

  • Math or a calculator

  • Figure out your ideal ratio (10% carbs, 20% proteins, 70% healthy fats) for keto

  • Non-keto the average ratio is (50% carbs, 25% fats, 25% proteins}

To calculate the actual amount you need to divide by your calorie per gram amount. 4 calories makes up 1 gram of carbs, 4 calories makes up 1 gram of protein and 9 calories makes up 1 gram of fat.

  • Carbs divide by 4

  • Protein divide by 4

  • Fat divide by 9

So just at a glance you see non-keto diet is carb heavy and keto is healthy fats heavy. As we know with keto your fats are your energy source.

Calculating macros is;

  • Determine how many calories you are wanting to consume daily ( for me 2,500)

  • Determine your ideal ratio (for me 60% fats, 20% proteins, 20% carbs)

  • Multiply your total daily calories by your percentages (2,500 x 20%) for total calories from carbs 500, (2,500 x 60% )1,500 from fats, and (2,500 x 20%) 500 from proteins.

  • divide your calorie amounts by its calorie-per-gram number ( 500 divided by 4 is 125g) 125g of carbs, (1,500 divided by 9 is 167g) 167g of fat and (500 divided by 4 is 125g) 125g of protein.

So with an ideal ratio of 60% fat, 20% carbs and 20% protein your actual gram amounts are 125g carbs, 167g fats and 125g protein.

So with keto to be in ketosis you should be consuming 30g to 50g total carbs. so clearly i am not in ketosis. Now its time to tweek this so I can achieve ketosis. I can do a few things,

  • Cut my ideal carb ratio to 10%

  • Cut my calorie intake to 2,000

Lets try changing the carb ratio to 10%. so it's 2,500 x 10% is 250, divide 250 by 4 is 62.5. I am still too high to be in ketosis. So lets try 5% carb ratio , 2,500 x 5% is 125 divided by 4 is 31.25 got it. so now I am in ketosis.

I can also lower my ideal calories per day to 2,000, and my carb ratio 10% and that would 2,000 x 10% is 200 divided by 4 is 25%. that's a little low but it works.

So for me the best total ideal daily calories is 2,200. With 70% fat, 8% carbs, 22% protein. That gives me 2,200 x 8% is 176 divide by 4 which is 44g total carbs.

So my daily meals are broken down my this criteria. 2,200 total calories daily with 8% of that from carbs, 22% from protein and 70% from fat.


To help track this there are apps that you can use to log in your daily food intake or you can read the nutritional labels. Myfitnesspal, Carb Manger, Lifesum are a few of the apps I am familiar with that are excellent for tracking macros.

So keeping a food log you know exactly what you are consuming. You can calculate everything. Also a food log exposes your food triggers, It gives you insights to the why and it helps develops your mindset for a lifestyle change.

I hope I made this simple to understand, it can be very confusing. Honestly I don't do this I go with how I feel and I also instruct my clients to not focus on dramatic weight loss and to focus on overall health. Funny thing is weight loss, high energy levels and feeling great become a consequence of choosing the right foods.

Thanks for reading,

If you need any questions answered, please feel free to contact, and remember to consult with your doctor to see if any diet is right for you.

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