If you’ve decided to try a keto diet, congratulations on making a step towards a healthier lifestyle! One of the most common questions people have when starting a keto diet is “how many carbs on keto” should I consume per day. The answer isn’t straightforward since everyone’s body is different. However, today, we’ll explain how to calculate your daily macros and define what net carbs are and why they matter for keto dieters.
What are Macros?
Macros are macronutrients – protein, fat, and carbohydrates – which the body needs to function properly. Since a keto diet is a low-carb, high-fat diet, counting macros becomes crucial. To calculate how many macros you need on a keto diet, you need to determine how many calories you need each day first. That number depends on your age, gender, body composition, and activity level.
Typically, a keto diet is composed of 75% fat, 20% protein, and 5% carbs. So, if you need 2000 calories per day, you would need to eat 167g of fat, 100g of protein, and 25g of carbs per day. Remember, the number of carbs you need to consume on a keto diet depends on your body type, so a general rule is to limit your daily carb intake to 20-30 grams per day. To quickly get your macros, check out our macro calculator.
Net carbs are the carbs that your body absorbs after subtracting the fiber and sugar alcohols from the total amount of carbohydrates. On a keto diet, net carbs can affect your body’s ability to get into ketosis, the metabolic state in which the body burns fat for energy instead of carbs. Foods with high net carbs are typically high in sugar and refined carbs, such as bread, pasta, and sweets. To avoid them, stick to mainly whole foods such as green leafy vegetables, berries, avocados, and nuts.
Why Net Carbs Matter on a Keto Diet
The more carbs you eat, the harder it will be to get into ketosis. This is because consuming too many carbs will cause insulin levels to rise, which leads to the body storing fat instead of burning it. By sticking to a low-carb, high-fat diet, you can keep your insulin levels low and force your body to use stored fat for energy.
The Bottom Line
When starting a keto diet, it’s vital to understand how many carbs you can consume. Counting macros and keeping track of net carbs can help you stay on track and achieve your goals. Remember, everyone’s body is different, so it’s essential to take an individualized approach to determine how many carbs you should consume per day. As a general rule, aim for 20-30 grams of net carbs per day and avoid foods high in refined carbs. With the right balance of macros and attention to net carbs, you’ll be on your way to a healthier, happier you in no time.
We have a macro calculator here to help you quickly determine your macros. Remember that counting macros and keeping track of net carbs is key to achieving your goals. Sticking to a low-carb, high-fat diet can be a great way to lose weight, increase your energy, and improve your overall health.