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Keto Macro Guide for Beginners

This document provides instructions for using a macro calculator. It explains that the calculator will provide 4 numbers: grams of carbs, protein, and fat to eat per day, as well as total daily calories. It describes that carbs are a limit not to exceed, protein is a minimum to meet or exceed, and fat intake is more flexible. It advises starting a keto lifestyle for a few weeks before attempting a caloric deficit to allow insulin levels to normalize and the body to begin burning fat for fuel.

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Vishnu Dhanasekaran
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69 views13 pages

Keto Macro Guide for Beginners

This document provides instructions for using a macro calculator. It explains that the calculator will provide 4 numbers: grams of carbs, protein, and fat to eat per day, as well as total daily calories. It describes that carbs are a limit not to exceed, protein is a minimum to meet or exceed, and fat intake is more flexible. It advises starting a keto lifestyle for a few weeks before attempting a caloric deficit to allow insulin levels to normalize and the body to begin burning fat for fuel.

Uploaded by

Vishnu Dhanasekaran
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Your

Macros ,, .....
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A free macro calculator can be found by scanning
the QR code to the right. C\ �- :.ll

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Weight in Pounds •

01 Input Your Info


Height in Inches'
68.00

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Do you know your body fat percentage?
(9 Age
Yes @ No

6
We estimate your body fat percentage

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Current Weight

---------
.,rJ Biological Sex
What is your goal? •

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% BodyFat

\/ Activity
• SEDENTARY
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https://info.ketochow.xyz/macro-calculator

02 What You'll Get 03 What it Means


You'll get 4 numbers - write them below: The carb# is a limit. Do not go above that.

1. # of grams of Carbs to eat per day The protein# is a minimum. Feel free to go above this, just
don't fall short.
2. # of grams of Protein to eat per day
The fat# is more variable. This is the part many people who try
3. # of grams of Fat to eat per day keto don't understand. So here is the vital info:

4. # of Calories to eat per day To get your body burning fat, we do need to get carbs out of
the way. However, your body still won't burn fat if your insulin
levels are too high (which unfortunately is most of us due to the
average western diet). The solution is to start a keto lifestyle
and let your body adjust for a couple weeks before running a
caloric deficit. Then your insulin levels will enter a normal range
CARBS PROTEIN FAT and you can begin a caloric deficit if you like.

If you attempt a caloric deficit while your insulin is still high,


your body won't have carbs to burn and won't be able to
access the fat to burn either, resulting in hunger and a feeling
that this keto thing is a pack of lies.
CALORIES

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• • • • • • • • • • • •

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