(Fat contains nine calories per gram, while carbs and protein contain four.) The Average Keto Macrosįor most people, getting into ketosis requires eating 60 to 70 percent of their daily calories from fat, 15 to 30 percent from protein, and 5 to 10 percent from carbs, says Auslander Moreno.įor someone eating 2,000 calories per day, that’s 1,200 to 1,500 calories from fat, 300 to 600 calories from protein, and just 100 to 200 calories from carbs.Īnother way to look at it: 133 to 166 grams of fat, 75 to 150 grams of protein, and 25 to 50 grams of carbs. carbohydrates, fats, and protein) you eat. Related: What Is Keto Breath-And Can You Do Anything About It?Įating even just a hair too much carbs or protein can throw you out of ketosis, so going keto requires paying incredibly close attention to how much of each macronutrient (a.k.a. While your average low-carb diet may allow for up to 20 percent of your daily calories to come from carbs (that’s about 120 grams), keto requires keeping carbs much, much lower, explains Monica Auslander Moreno, M.S., R.D., L.D.N., nutrition consultant for RSP Nutrition.
To make up for the lost calories, you need to eat fat (and lots of it!), which your body uses to produce an alternative form of fuel called ketones. That means virtually all carbs are off the table. You also have to limit protein, which your body can turn into glucose when desperate. To get there, though, you have to deprive your body of its primary fuel source, glucose (which it breaks carbs and sugar down into). The resulting benefits include weight loss, increased energy, and reduced cravings. The basis of the ketogenic diet is to shift your body into ketosis, a state in which it uses fat for energy instead of carbs and sugar. Here, we break down the macro mix, which isn’t as cut and dry as you might think.
Keto macro ratio how to#
But despite the diet’s wild popularity, there’s still some debate about how to do it right. Everyone-and we really mean everyone-is trying keto right now.
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