Confused about macros — how do I calculate them for keto?

Here's how to calculate specifically for your stats:

Step 1 — Carbs: Always the same. 20g net carbs maximum. Non-negotiable for achieving ketosis. That's your ceiling regardless of anything else.

Step 2 — Protein: Calculate lean body mass (your weight minus estimated fat). At 165 lbs with typical female body composition, lean mass is roughly 115-125 lbs. Multiply by 0.7-0.8g protein per pound lean mass = 80-100g protein per day. This preserves muscle without excessive gluconeogenesis.

Step 3 — Fat: Fat fills the remaining calorie gap. At your stats, maintenance calories are roughly 1,700-1,800/day. With 20g carbs (80 cal) and 90g protein (360 cal), remaining 1,260-1,360 calories from fat = 140-150g fat per day.

For weight loss: Run a 300-500 calorie deficit. So target around 110-120g fat per day (adjust up if hungry, down if losing too fast).

In summary: 20g carbs / 90g protein / 110-120g fat. Start here and adjust based on results.

For quick calculation without all the math: use Cronometer app (free) and set it to keto mode. Enter your stats and goal and it calculates macros automatically using validated formulas. It then tracks against them as you log food. Takes the math work out of it completely.

The fat number feels shockingly high at first. 120g fat per day is about 10-12 tablespoons of pure fat. But fat from food sources is bundled with protein and volume — eating a fatty cut of meat, some eggs, and vegetables with olive oil gets you there without feeling like you're forcing yourself to eat fat.