You will need less if you are not trying to gain muscle. That’s 0.7 to 1 grams of protein per pound of muscle mass. As a rule of thumb, you need around 1.5 to 2.5 grams of protein per kilogram of muscle mass to maintain or gain muscle**. Your protein allowance on a keto diet will depend on whether you want to build muscle, lose weight, and your body fat percentage*.

Decades later, this ratio is now used to achieve a variety of objectives: from weight loss and boosting energy to treating diabetes and neurological diseases.īelow is a breakdown of each macro so you can better understand their function on the keto diet: Wilder at the Mayo Clinic originally developed these standard keto macros as a treatment for childhood epilepsy 4. When your body does this, you lose excess body fat, become more energized, and experience greater mental clarity.ĭr. There are many reasons why you’d want to induce ketosis, but the most sought-after is to force your body to burn fat, instead of glucose, for fuel. The standard diet, on the other hand, is meant to optimize the way your body already makes and uses food for energy. On a keto diet, your goal is to radically change the way your body uses nutrients for energy production by placing the body into a metabolic state called ketosis. So, what’s the deal here? Well, the goal of a keto diet is different from that of standard health diets. In fact, The Institute of Medicine recommends that active people get 45-65% of their energy from carbs, 10-35% from protein, and 20-35% from fat 3. This macronutrient ratio is different from what the medical community recommends and from what most people are used to. “Keto macros” is a term referring to the macronutrient ratio of a ketogenic diet. It’s easy to get adequate amounts of both micro and macronutrients from a well-planned ketogenic diet. Micronutrients are nutrients that you need to eat in smaller amounts, and they mostly include vitamins and minerals. The worst offender of the three is carbs, but the one carrying the greatest stigma is fat (we’ll talk more about that later).īesides macronutrients, your body also needs micronutrients. Studies show that eating too much or little of a single macro increases one’s risk of obesity, heart disease, and diabetes 2. They are energy-providing nutrients whose total energy yield is defined in calories.Ī balance in macros is also of huge importance for overall health. These three are also of great importance on a ketogenic diet. However, what most people refer to when talking about macros is carbohydrates, proteins, and fats.

Medical and nutrition experts classify the following five nutrients as macros 1: Doctors with in-depth knowledge about keto can also help you safely transition to a ketogenic diet and optimize your nutritional approach.Macros (short for “macronutrients”) are nutrients that your body needs in large amounts in order to sustain wide range of metabolic processes. You might also want to find an accountability partner like a friend or relative. You could have leftovers for breakfast, make smoothies, and prepare and freeze some meals. Meal-prepping and planning ahead can be useful. You can’t eat it if it isn’t in your house! Focus on creating your healthy keto kitchen and pantry and stocking up on tasty snacks, staples, and ingredients. Why you should avoid a cheat day on keto.Here are some of our articles that might answer your keto questions: You can find plenty of useful tools and information here at. Tracking macros can help you stay in ketosis and become much more aware of the macronutrient contents you’re eating. How much fat or protein should you eat? What about calories? If you’re interested in tracking macros and calories and approaching keto from this angle, the keto calculator or the Advanced keto calculator can do the work for you. Simply toggle the area within the calculator that you would like to fine-tune to access the advanced version. The Advanced keto calculator is available to those who want to take it a step further by allowing you to further customize your results by manually entering your body fat percentage or fine-tuning your chosen macros for even more accuracy. The keto calculator is available to everyone. The team at recognizes people are different, and the calculator customizes your results based on your individual information. The sophisticated algorithm was carefully created using thousands of data points and hundreds of published research findings. Our unique and highly sophisticated keto calculator can calculate your personalized calorie and macronutrient recommendations with the utmost precision. Here at, our goal is to make your keto lifestyle a little easier by providing a range of tools and resources.

Keto fat protein carb percentages