Macros is short for macronutrients. Macros consists of the fat, protein, and
carbohydrates that make up a food’s composition.
Macros are used to help your body create energy.
You will find them listed on the nutrition facts panel of most foods, or by
using your favorite calorie counting app.
Gram for gram, macros are responsible for the calorie count in your food.
One gram of carbohydrates provides 4 calories, one gram of protein
provides 4 calories, and one gram of fat provides 9 calories.
Since you are following a keto diet, you want to pay attention to net carbs
as part of your macros to determine how many effective carbs you are
*A general rule of thumb on keto is to follow the percentages below for your
70% of calories from healthy fats, up to 25% from protein, up to 5% from carbs.
How to track Macros?
First, find a good macro range for yourself and your level of activity.
Note if you do any type of HITT training you may want to increase your
Check for yourself but your body can typically stay in ketosis by consuming
50-60g of net carbs.
Obviously you will want to keep your carb intake close
to your workout window(pre and post).
You will need some basic details about yourself like body weight, activity
level, plus your health goal such as gaining muscle or losing fat.
To achieve the perfect balance of macros, you will also add enough healthy
fats to keep you satisfied and an abundance of fiber-packed veggies to help
you digest everything.