The Educated Patient

Taking a Risk with a Chronic Condition

How to set your macros on keto

Your’e going to need to know how to set your macros on keto if you want to change your way of eating. I used a macro calculator to do it for me. There’s lots of different ones out there and you may need to look around before you settle on one that works for you. You should also know that some of the labels used to describe this way of eating are not always clear. Nutritional ketosis is generally thought by most to be under 50g of net carbs per day. This has also been described as a very low carbohydrate diet or VLCD. It’s what I follow today.

Try to use the same macro calculator all the time to stay consistent. If you use the My Fitness Pal app, you can set customized goals each day so you can track your macros on a daily basis. Once you’ve been doing it for a while, you may decide to stop tracking. I would suggest tracking diligently for the first three months at least or until you reach your goal weight. Having a history to look back on will let you trouble shoot if needed.

Dialing it in for your needs

There are three macronutrients that you need to know about. Fat and protein will make up the majority of your diet while in nutritional ketosis. My ratio is 70% fat, 22% protein and about 8% carbohydrates. These ratios fluctuate daily but I stick pretty close to this range. In terms of priority, protein is a target, carbohydrates are a limit, and fat is a lever to meet hunger.

Knowing how to set your macros on keto means you can adjust them over time to allow for your changing weight. If you are adopting this lifestyle for weight loss, you calculate for a deficit. If you are doing it for other health benefits, you can calculate your macros for weight maintenance. You can personalize it as much as needed as often as needed.