Macros on the Keto Diet

Counting Macros UK Keto | Keto Macro Calculator UK

People on the Keto diet use many different types of online Keto macro calculators.  These apps to help them with counting macros and keep on track with the percentage of macros they need to eat a day. The pie chart below shows on a typical keto diet you should eat around 70-80% fats, 20-25% protein and 5-10% carbs. 

It is important to keep a good balance of C/P/F. ( Carbs, Fats, Protein )  Especially so when well established in keto as their might become a time when your weight plateaus and you will need to understand how it all works. Probably the best ratio for macros on keto would be 75% fats, 15% protein and 10% carbs. 

Pretty much most people will get into ketosis if they eat below 20g of net carbs a day. Remember your net carbs is total carbs minus the amount of fibre in grams if in the UK. Depending on your size and weight, many people will also be able to reach and stay in ketosis by eating under 30-40g of net carbs.  But typically you should be looking at staying under 25g a day. If you do this you will definitely lose weight.

Keep track of your Macros

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counting macros uk pie chart protein fats and carbs

Macro Counting is important

Carbs provide around four calories per gram. If you are in a lower calorie range, e.g. less than 2,000 calories a day, then up to 20 grams would be adequate for reaching 5% of your calories from carbs. So when requiring a a higher calorie range, you may need slightly more.

The following guidelines can be used to estimate your starting carbs needs on Keto. 

  • 1, 20 grams of carbs a day or less –<2,000 calories/day calorie range:
  • 2, 25 to 30 grams of carbs a day or less –2,000 to 2,500 calories/day calorie range:
  • 3,  30 to 35 grams of carbs a day or less –>2,500 to 3,000 calories/day calorie range: 
  • 4, 35 to 50 grams of carbs a day or less –>3,000 calories/day calorie range: 

When in comes to counting macros on the keto diet, it is really important to make sure you get your fats.  Especially healthy Omega 3 fats as these are your fuel source. So always remember the importance of Avocado in your diet.  Protein is also important when counting your macros, but do not over eat on this. 

Which is the best macro calculator to use in the UK? There are many online and also quite a few apps to download, some free and some paid for. For some who start out on the keto diet do not even use one at the beginning. Just by keeping net carbs below 25g and using keto diet plans from websites and FB pages is enough for them to get into ketosis and stay there, improving their overall health and wellbeing. 

Why not join our Facebook Group, Best Keto UK and ask the many others which app or keto diet macro calculator they use? 

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