The ketogenic diet consists of many different types of food rules. The most simple to understand is macronutrients (otherwise known as macros). Let’s dive into the Keto Diet Macros.
In nutrition science, there are two different types of areas that food is made up from. These are known and macronutrients and micronutrients.
Generally, the keto diet macros vary within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and. 5-10% of calories from carbs.
Difference between Macro and Micro
The easiest way to remember keto diet macros is by associating micro with small, so the trace elements in food are the smallest part, therefore micronutrients. Macro can be remembered from there.
Macro nutrients are so important on a ketogenic diet is because you want to get your body used to metabolise fat as an energy source, instead of carbohydrates. To do this effectively, you must also restrict carbohydrates at the same time. Protein is a building block which your body requires but doesn’t directly translate this into energy.
Eating with the following macronutrient ratios is what is known as nutritional ketosis. Nutritional ketosis enables your body to create ketones that fuel your body and your brain.
Carbohydrates on the other hand inhibit your bodies ability to create ketones, and this is known as being “kicked out of ketosis”.
Why are carbohydrates so bad?
Carbohydrates are present in a lot of the foods we currently have access to. It’s because fat was deemed the bad guy during the 80’s when Ancel Keys came to the conclusion that fat caused heart disease.
You have to understand that during this time, heart disease was a major cause of death for a large percentage of the world’s population, and no one knew the cause.
He studied 7 different countries and their nutritional habits, eventually coming to the conclusion that fat was the culprit to heart disease. You can read about why this is not the case in Nina Teicholz The Big Fat Surpise
So to effectively trick your body into burning fat for fuel instead of carbohydrates (glycogen), you need to follow these macronutrient ratios. Many recipes available here will help you achieve these ratios easily without fuss.
If you are having trouble calculating your caloric intake and keto diet macros, you can use my macro calculator located here to ensure you get the right amount of protein for your body type.
Which Foods Can I Eat On Keto?
Please check out the full list of keto foods available here (that also comes with a free printable PDF and flavour combination guide)
Linda says
I’m finally getting the gist of ‘going keto’ …
Thank you so very much.
FatForWeightLoss says
Absolutely Linda! 🙂
Frankie Surall says
Thanks for the information. Your post suggestions were a great help to me. I have tried keto and did well on it. The recipes I tried were phenomenal! I stayed on till the pandemic hit and I lost my job. By then I had list 30 pounds and was beginning to feel great! For the life of me I can’t understand why it’s so hard to get back to it.
FatForWeightLoss says
You have to redefine success. I wouldn’t try get back into doing exactly what you were doing prior to the pandemic, instead, just get 10% better each week from where you are right now.
Brandi Gilbert says
Hi – I’ve done keto before and lost weight effortlessly without exercise. I still have weight to lose and am now adding in exercise – body weight, free weights and cardio, but don’t seem to be losing the same as before. I understand that muscle weighs more than fat. My app tracks my exercise against my calories/macros, so my question is…when I am exercising, do I need to “eat” a portion of the calories/macros that I have burned? My fear is that I’m not eating enough and that may be why I’m not losing, but at the same time, I don’t know how much I would need to eat to make up for what I’ve burned exercising and still be successful.
FatForWeightLoss says
Hi Brandi, not eating enough definitely won’t cause you to not lose. There are many complicated factors when it comes to weight loss and lifestyle factors. If you would like, we can work together? https://calendly.com/fatforweightloss/15-min-session
Glenda Midgette says
Correction to previous comment☺️Thanks for the information. About the macros is it ok to get as close to them as possible? How essential is it to hit them exactly? Like for me I need 26 carb grams. Is it necessary to have that many? If I don’t what happens?
Glenda Midgette says
Thanks for the information. About the macros is it isn’t to get as close to them as possible? Like for me I need 26 carb grams. Is it necessary to have that many? If I don’t what happens?
FatForWeightLoss says
Hi Glenda, my suggestion is to always hit your protein, but fats and carbs can be flexible.
Claire says
For the food pyramid breakdown, 75% + 25% + 5% is 105% just so you know lol.
FatForWeightLoss says
Yes thankyou!
Sharon says
I a very interested in the Keto diet, but having trouble understanding about the micros.
Myrna says
Hi Aaron , I calculated my macros using the calculator provided! It put my fat at 171 g per day! That seems
high is this an okay amount to eat daily? Thanks
FatForWeightLoss says
Hey Myrna,
So the calculation works out 75% of your daily calories from fat, into grams. So that means that your daily calories are around 1900 – 2000? If so, that sounds about right 🙂
jasmine says
Hi Aaron , I calculated my macros using the calculator provided! It put my fat at 191 g per day! That seems
high is this an okay amount to eat daily? Thanks
Judy says
Hi Aaron I’ve been on a keto diet since the beginning of September I have lost 9 pounds but has stagnated since October 6 I haven’t budged actually I shouldn’t say that I’ve gone up a town down a pound I’m eating less than 20 g of carbs a day I’m trying to eat around 90 g of fat a day but nothings happening I cannot get into ketosis I don’t understand what’s happening and I’m very frustrated can you help me with this
FatForWeightLoss says
Hi Judy,
There is always 3 aspects to weight loss:
1 – Sleep
2 – Stress
3 – Diet.
I always aim for 8 hours minimum per night, stress to a minimum and diet suited to whatever works for you – This means that I’d be checking with your doctor to make sure that the ketogenic diet is working for you, making sure that your HDL and LDL cholesterol is in check, and your Thyroid is functioning correctly.
Does this help?