Macros

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After the first 30-45 days on keto, we recommend a 1:1 fat to protein ratio in grams, or less if manageable perhaps .5 – .75 grams of fat. This means: if you’re LC (Low Carb) protein requirement is 100 grams, you should eat between 50-100 grams for fat loss. If you’re more active or ZC (Zero Carb) keep your fat to 1:1 based on your LC protein requirements. Remember, the less fat you eat the more BODY fat you burn!

To figure out your protein requirement you must know your lean body mass (LBM) then eat no less than 1.5 grams of protein per kg or .68 grams per pound of lean mass. If you are active, or otherwise metabolically healthy, increase to no less than 1.8 grams per kg or .82 grams per pound of lean mass. If ZC or very active, increase to no less than 2 grams per kg or .9 grams per pound of lean mass. If you don’t know your lean body mass, please refer to the charts below.

Always remember that if you are still hungry, eat more protein. As a frame of reference, a typical ounce (28 grams by weight) of meat or poultry or egg is 6-7 grams of protein on average. Also, keep in mind that you must MEAT your protein requirement- meaning these are the minimum amounts of protein you should eat, and if still hungry, eat more protein.

Men
HeightLBMProtein in GramsFat in Grams
InchescmkgT2DLCZCFromToMaintenance
6015245.06881904590158
6115547.07185944794165
6215750.0759010050100175
6316052.0789410452104182
6416354.0819710854108189
6516556.08410111256112196
6616858.58810511759117205
6717061.09211012261122214
6817363.09511312663126221
6917565.09811713065130228
7017867.510112213568135236
7118070.010512614070140245
7218372.010813014472144252
7318574.011113314874148259
7418876.511513815377153268
7519179.011914215879158277
7619381.012214616281162284
7719683.012514916683166291
7819885.512815417186171299
7920188.013215817688176308
8020390.013516218090180315
Women
HeightLBMProtein in GramsFat in Grams
InchescmkgT2DLCZCFromToMaintenance
6015241.06274824182144
6115542.56477854385149
6215744.06679884488154
6316045.56882914691159
6416347.07185944794165
6516548.57387974997170
6616850.0759010050100175
6717051.5779310352103180
6817353.0809510653106186
6917554.5829810955109191
7017856.08410111256112196
7118057.58610411558115201
7218359.08910611859118207
7318560.59110912161121212
7418862.09311212462124217
7519163.59511412764127222
7619365.09811713065130228
7719666.510012013367133233
7819868.010212213668136238
7920169.510412513970139243
8020371.010712814271142249

The Height and LBM calculations are used by permission and are the work of the ever brilliant Raymund Edwards of Optimal Ketogenic Living

COURTESY OF PURPLE WEB SOLUTIONS