Of course, even more important than counting your keto macros, McWhorter says, is paying attention to the quality of food you put in your body. “So, a meal may look like a small piece of steak with a good-sized portion of green beans and chopped walnuts.” To figure out what satiety looks like for you, she suggests going with one or two thumb-sized portions of fat to start and building from there. If counting is really not your jam, you can also just eyeball your macros: “A typical keto plate would have a palm-sized portion of meat, one or two fistfuls of vegetables, and as much fat as you need to achieve satiety,” says Maucere. What's With Intermittent Fasting On The Keto Diet?.‘Keto Crotch’ Is A Thing You Should Know About.“For example, if you feel your best at 150 pounds, you’d want to eat around 75 grams of protein a day,” she says (which, tbh, is very close to the 80 grams of protein you'd get from the equation above). When it comes to your protein intake, in general, it's a good rule to eat about half of your ideal body weight, says Maucere. Tracking your carbs is likely the most important part of the keto diet-but you can have a little more flexibility when it comes to your protein and fat macros. Fat: Calories per day (1,600) x percentage of calories from fat (.70) / Number of calories per gram in fat (9) = 125 grams of fat per day.Protein: Calories per day (1,600) x percentage of calories from protein (.20) / Number of calories per gram in protein (4) = 80 grams of protein per day.Carbs: Calories per day (1,600) x percentage of calories from carbs (.10) / Number of calories per gram in carbohydrates (4) = 40 grams of carbs per day.Just use these simple equations to figure out how many grams of carbs, protein, and fat you should be aiming for: Let's also say you're aiming for a standard keto diet of 10 percent carbs-"which is low enough for most people to get into nutritional ketosis," says Amanda Maucere, a registered dietitian nutritionist at Lung Health Institute in Tampa, Florida-20 percent protein, and 70 percent fat. There's a simple equation to help you figure out how many grams of carbs you should be eating on, say, a 1,600-calorie-a-day keto diet, but first you need to know that: “Keto diets have morphed into a variety of macro levels with ranges of up to 20 percent carbohydrates, 10 to 30 percent protein, and 50 to 90 percent fat." Okay, but how does that break down in grams of protein, fat, and carbs? Wesley McWhorter, a registered dietitian at UTHealth School of Public Health in Houston. Real talk: Hard numbers or percentages on the keto diet are tricky because there are so many differing opinions about the “right way” to do keto, and little research to back up the varying methods, says J.
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