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What Should My Macros Be On Keto?

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What Are Macros? What They Are & How To Calculate

What are macros? If you’ve been reading up on the keto diet, you may have stumbled across the term “macros” and wondered what all the fuss is about. It’s thrown around everywhere by well meaning ketoers giving advice to newbies: “If it fits your macros”, “track those macros”, “your macros may be off”, ad nauseum. I’m guilty of it myself. But to someone trying to get started, this can be completely mind-boggling. A quick Google search doesn’t even really help. Is this an advanced function in an Excel worksheet? A fancy camera lense? What in the hell are people talking about? Exactly what are macros? Let me clarify. The term “macros” is short for MACRONUTRIENTS in the context of nutrition and the keto diet. Macronutrients are the energy-giving components of food that fuels our body. They include carbohydrates, protein, and fat; this is where your dietary calories come from. Grasping the concept of macros is important for the keto diet because you need to find the right balance of carbs, protein, and fats to get into ketosis, stay in ketosis, and turn your body into a fat burning machine. Carbohydrates Carbohydrates are the only macronutrient that is not es Continue reading >>

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  1. PeeWeeMerman

    With the new year and new keto-ers, I'd like for you to learn from my mistake. I used to pay close attention to my macro ratios. DON'T. They don't matter.
    You're looking at GRAMS. The only way those ratios the keto calculator spits out are accurate are if you eat exactly at the number of recommended calories every day. If you eat more, you may go over the amount of protein you should be eating in a day when you keep the ratio. If you eat less, you won't get enough protein.
    1) Meet your protein goal. Don't exceed it or come in under it.
    2) Stay under your carb limit.
    3) Use fat for the rest. You could have lower fat or higher fat days, depending on how much of a deficit you're working with. There is no number to hit.
    Do not stick to the ratios. You don't need to "get in enough fat." Ever.
    *Edit: I'm not saying "don't follow your macros." Macros are critical! I'm saying don't measure your macros in percentages. The RATIO doesn't matter. The grams are what count. The ratio is variable and therefore unreliable to use as your guideline.

  2. ctuck239

    Carbs are a limit to stay below
    Protein is a goal to make you grow
    Fat is the fuel so you're not slow
    ...or something like that, credit /u/rickamore (I believe)

  3. rickamore

    You nailed it!

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