Obviously this split is much different than the generic example given above. On a 2,000 calorie diet, this breaks down to: The Ideal Macronutrient Allocation on Keto The ketogenic diet advises you to follow a macro split of 25 percent protein, 5 percent carbs, and 70 percent fat. Here are some low carb specifics to take into account. Macros and The Ketogenic Diet You’ll eat very few carbs on the ketogenic diet to induce ketosis. Here’s how to tweak things if you’re going low carb. If you intend to follow a low carb diet like keto, this macro split obviously isn’t going to work. There’s your macro split: 201p, 201c, 76f-a total of 2,292 calories. 30 percent of 2300 is 690, meaning roughly 76 grams of fat per day. * 35 percent of 2300 is 805 calories, meaning roughly 201 grams of protein and carbs per day. We’ll use the 35/35/30 split again as an example. If your goal is to lose weight, you’ll eat slightly less (200 to 300 calories) per day. This is your TDEE or total daily energy expenditure. MyMacros+ is a low-cost option that works on iOs and Android.Ĭalculating Macros Example If your BMR is 2100, and you’re burning 500 extra calories per day exercising, you need 2,600 to break even.
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