Keto Macros Percentages Ratio, a bunch of words that put together sound so confusing. In other words, there are specific percentages of the macronutrients that you need to consume on a Ketogenic Diet.
What Are The Keto Macros Percentages?
As you well know, Keto is the abbreviation of Ketogenic, and the Ketogenic Diet is a diet based on the concept of Ketosis.
Ketosis is that metabolic state where your body uses fat as an energy source.
To define the Keto Macros Percentages Ratio, we also need to define Macros.
Macros are the short form of macronutrients, which are the types of nutrients you can get from food.
Macros are basically divided into 3 categories:
- Carbohydrates, or Carbs
Carbs Macro In Keto Diet
Carbs can be easily converted into energy, and it is for this reason that they are the primary fuel for our body.
Examples of foods containing Carbs are grains and products made from grains (pasta, bread), fruits, and sugar.
Proteins In Keto Diet
Proteins are building blocks for our muscles; they are necessary for muscle growth and repair.
Protein-rich foods are meat, fish, beans, family, eggs.
Fats In Keto Diet
Fat usually has a bad reputation; however, it is not always bad.
Although harder to convert in energy, it can be used by the body as an alternative source of energy.
We can find fat in most cheese, nuts just to give some examples.
The Keto Diet requires a dramatic cut in the carbs in order to force the body to use burn fat for energy.
Furthermore, those who are following a Ketogenic Diet have to limit their protein intake to keep Ketosis active.
On the other hand, since fat becomes the primary fuel, its intake can be increased.
These three principles are keys for the correct division of the macros ratios.
If we consider 100% as the total amount of calories intake of an individual, we can find the ideal percentages of each macronutrient to maintain Ketosis are:
- 70% Fat
- 25% Proteins
- 5% Carbs
As you can see, 70% is the biggest slice and is Fat; this helps teach the body to use fat for energy and provides enough nutrients to be converted into energy.
Proteins are the second macronutrient, and, as mentioned before, it is necessary to repair the muscles and assist in their growth.
Carbs must be limited to 5-10% because if they are too many, the body will stop Ketosis and will burn them to get energy.
The above percentages can be adjusted by 5%, depending on the goal you want to achieve and your exercising habits.
What Foods To Eat On a Keto Diet
Now that we have established the ratios of macronutrients to eat, how do you know what to eat on a Keto Diet?
The good thing about the Keto Diet is that once you remove almost all carbs, it is quite flexible.
We know that the Keto Macros Percentages are:
- 5% Carbs
- 25% Proteins
- 70% Fats
You firstly need to calculate how many calories you consume in a day.
This depends on your body composition, weight, height, physical activity, and other factors.
Assume 2500 calories a day for an average man of 80 Kg (this is approximated, not knowing more details).
Following the macros ratios, you know that 70% of those calories must come from Fats, 25% from Proteins, and only 5% from Carbs.
Once allocated the calories to the macros, then you can calculate how much of each you can eat.
The Ketogenic Diet requires a decrease in consumption of Carbs, an increase of Fat, and limiting Proteins.
These principles can be better expressed in a ratio of macronutrients of 70% Fats, 25% Proteins, and 5% only of Carbs.