Tracking your Macros
On the keto diet, tracking your macros and weight can be important for achieving success and reaching your health and wellness goals. Let’s examine how to track your macros and weight, and why it’s important for the keto diet.
Setting Macro Targets
To get started with tracking your macros, it’s important to set macro targets based on your individual needs and goals. Use the previous lessons to calculate your targets.
Tracking Your Macros
Tracking your macros is an important aspect of the ketogenic diet, especially for beginners. In order to reach and maintain a state of ketosis, it’s important to consume the appropriate macronutrient ratios. Tracking your macros allows you to monitor your daily intake of carbohydrates, protein, and fat to ensure you stay within your target range. When tracking your macros, it’s important to accurately measure and weigh your food to ensure you’re getting an accurate representation of your intake.
Here’s an example of a macro tracking spreadsheet
| Tracking Macros | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Calories | 2500 | 2200 | 2300 | 2100 | 2400 | 2300 | 2200 |
| Protein | 120g | 110g | 115g | 100g | 125g | 115g | 110g |
| Fat | 180g | 160g | 170g | 150g | 175g | 165g | 160g |
| Carbohydrates | 50g | 50g | 45g | 50g | 50g | 50g | 50g |
In this example, the individual is aiming to consume 2500 calories on Monday and around 2200-2400 calories on the other days. They are aiming for a protein intake of around 110-125g per day and a fat intake of around 150-180g per day. They are also keeping their net carbohydrate intake low at around 45-50g per day to maintain ketosis.
It’s important to note that everyone’s macro needs may differ based on individual factors such as age, gender, weight, and activity level.
Adjusting Your Macros
If you’re not seeing the results you want on the keto diet, adjusting your macros may help. For example, if you’re not losing weight, you may need to reduce your calorie intake or increase your activity level. Alternatively, if you’re not in ketosis, you may need to reduce your carb intake or increase your fat intake.
