Keto twenty three
11:15- Restate my assumptions. Recalculating my macro numbers
Kudos if you got the reference! If not, you should go watch Pi: Faith in chaos. Due to an unplanned, extra sweet dinner and what I think was a faulty ketones measuring strip, yesterday morning I thought I was out of ketosis. I stayed calm, had fatty coffee for breakfast and some water, then measured again. This time the strip turned that off-purple color that return some keto peace of mind again.
This “scare” got me thinking and led me to invest some time into re-tuning my macros: Am I having enough fat, carbs, and proteins? Am I meeting the suggested ~70, 25, 5% ratio? so I got to work. Here’s how my macros looked:
180 fat, 20 carbs, 120 protein.
I added them up (320) then multiplied times 100 and divided by the total. This should give me the percentage, right? it came up to this:
56% fat, 6.25% carbs, 37.5% protein.
That doesn’t look right. So on I went to do some research and check what was wrong with my numbers. Rookie mistake! I used grams of stuff instead of a common denominator. Obviously (now that I learned, that is) fat, protein, and carbohydrates caloric density is different. So I looked into the caloric density of my macros and came up with this:
1600 Cal, 80 Cal, 490 Cal.
I added them up (2170 Cal) and got the right percentages:
73%, 3.6%, 22.5%.
There it is. Solid macros. This is the website with the best macro calculator and explanation that I found. Also don’t forget to recalculate your numbers at least once a month and plug in your activity levels accordingly, as that changes often. This are my new macros:
200 fat, 20 carbs, 125 protein -> 74%, 3.3%, 22.7%
And my bio metrics as of this morning: 158 lbs, 12.1% body fat. I’m back to my regular exercise levels and I’m feeling pretty great!