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

consuming.

*A general rule of thumb on keto is to follow the percentages below for your

macro splits*.

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

carb levels.

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.