Total breakfast macros: 2 grams of carbohydrates, 12 grams of protein, 18 grams of fat. 10 g Butter: 0 grams of protein, 0 grams of protein, 8 grams of fat.2 Eggs: 2 grams of carbohydrates, 12 grams of protein, 10 grams of fat.If, for example, you eat a ketogenic breakfast made with two scrambled eggs, 10 grams of butter, and one coffee, the macros would be: If you go out to eat out or buy pre-made food, counting macros becomes complicated. If you prepare your meals, you make sure you contribute a known number of macros. You can register them both with applications and write them down based on the labeling of the products, whatever you find easier. Count your food macrosĪll foods provide a different number of macros. So the number of macros per day in this example would be 50 grams of carbohydrates, 75 grams of protein, and 167 grams of fat. Total grams of fat per day = 1500/9 = 167 grams.Total grams of protein per day = 300/4 = 75 grams.15% of total calories = 2000 x 0.15 = 300 Kcal calories.Total grams of carbohydrates per day = 200/4 = 50 grams.And that you are going to do a keto diet with a macro ratio: 10% carbohydrates, 15% protein, and 75% fat. By tables, you already know that you need 2000 Kcal per day.
#KETO VS MACRO COUNTING HOW TO#
Here’s how to calculate and count macros for a 2,000-calorie daily ketogenic diet:ġ. You may have gotten a little dizzy with many numbers however, let’s simplify the calculations with examples.
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