Macronutrients or macros, for short are nutrients that provide energy in the form of calories. The three main macros are protein, carbohydrates, and dietary fat. It is essential on a keto diet to consume these macronutrients in the right amount of each to lose weight, prevent muscle loss while slimming down, and supporting your general health and well-being.

Getting enough protein is crucial for your health and well-being. Your body uses this macronutrient for various functions, such as building muscle, hair, nails, and enzymes. Protein is also essential for the creation and release of several hormones, including insulin and glucagon. Plus, protein supports weight loss.

In the low carb world, the recommended protein intakes varies slightly, depending on who you follow. My experience and study of protein intake on keto for the purpose of losing weight, suggests you should be consuming about 1.5 to 2.5 g per kilogram or (0.68 to 1 g per pound) of lean body mass (LBM), not total body weight.

Lean body mass (LBM) is your total body weight minus your fat weight. In other words, your (LBM) is the amount of weight you carry on your body that is not fat.

Step 1:

Weigh yourself with a body fat scale. The scale will automatically calculate your weight and percentage of body fat. Example (Weight 105 kg) and (Body fat 30%)

Step 2:

Subtract your body fat percentage (30%) from your total weight (105 kg) Example: 105 (kg weight) minus 30 (percent body fat) = 70 kg of lean mass.

Step 3:

Your protein intake should be between 1 (the recommended daily protein intake) x 70 (your lean body mass) which in this example  equals 70g of protein intake a day, and (1.5 x 70g) which equals 105g of protein a day. (In summary this example suggest a daily protein intake of between 70g and 105g of protein a day.)

If you are actively exercising, trying to build muscle or lead a very active life you may need to increase your protein intake.

If you find it hard to consume this amount, eat more protein-dense foods such as meat, fish, and dairy. Eat protein-dense foods with higher-fat sources, for example, full-fat beef instead of lean beef and full-fat dairy instead of cottage cheese. The extra fat content increases satiety and reduces total food intake.

Once you know your daily carb and protein target, get the rest of your calories from healthy fats. You do not have to track your fat intake, these calories will not be stored as body fat because the keto diet manages insulin levels.

Consuming enough of the right fats is essential for your health and well-being. It aids various bodily processes, such as energy and hormone production and insulin function.

When it comes to dietary fat intake, let your appetite be your guide. If you feel hungry, add more high-quality fats to your diet. Examples are nuts, meat, fish, seeds, coconut oil, avocados, and olives.

Protein, carbs, and dietary fat are the three main macros, but there is a fourth one – alcohol. This macro, however, is best avoided or consumed in moderation for various reasons. One is that alcoholic drinks tend to be dense in carbs, so they hurt ketosis. Besides, alcohol affects health and well-being negatively. For instance, it impairs fat burning, increases muscle wasting, damages the liver, and heightens the risk of depression.^[7-10]

That said, it is okay to have a drink in moderation as long as you stay below your daily carb limit. To keep your carb intake under control, opt for low carb beverages such as red wine, dry wine, whiskey, dry martini, tequila, brandy, and vodka. Be aware that when you add a mixer to your drinks you are adding sugar and extra carbs, so if you drink brandy, for example, have it straight on the rocks. There are also some light beers that contain only a few grams of carb, making them an acceptable option.