My Macronutrient Goals


Calculating your macronutrient requirements for a ketogenic diet can seem daunting, but there is a great website, the Keto Diet Blog, that has a great calculator.  You can find it here.

I plugged in my information and came up with the following calculations:

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I am going for maximum weight loss, so while keto-adapting, my nutritional profile goals, calculated from that site, will be as follows:

Calories per day:  1,229

  • Carbs:  5%
  • Protein:  27%
  • Healthy Fats:  68%
  • Carbs:  15 g
  • Protein:  83 g
  • Healthy Fats:  93 g


Carb Sources:  Dark, leafy greens, cruciferous vegetables.

Healthy Fats:  Avocados, coconut oil, olive oil, olives.

Proteins:  Fatty cuts of meat (chicken thighs, baby back ribs, etc.) and fatty fishes.


Foods I will not allow:

  • Sugars of any type
  • Dairy (Cheese, Sour Cream, Milk, etc.)
  • Nuts (except a small amount of Almond Milk)
  • Starchy Vegetables and Sweet Fruits
  • Caffeine
  • Sodas (include diet sodas)

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