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I'm not a nutritionist nor an expert of the Keto diet, but as I understand it, you should be thinking about the issue more from a % standpoint to start. 5% or fewer of your daily calories should be coming from carbohydrates (and I think 0% of those should be from refined sources like sugars/sugar alcohols). So, you need to first figure out what your daily calorie intake goal is. To keep it simple, let's say it's 2000 calories/day. Then 5% of 2000 is 100 calories from carbs. 1 gram of carbs contains ~4 calories, so that would be 25 grams.
I might not be correct with my 5% or few number, and I hope someone with more actual expertise is able to either confirm or correct me there, but that's how you do it. Exercising probably changes this calculation, though I couldn't tell you how. Hope that helps you.
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Standard keto is max 5% carbs, 25% protein, 70% fat. Carbs and protein have 4 calories per gram, fat has 9. Take your goal daily calories and multiply by .05. Divide by 4 and that is your max carbs grams. Multiply calorie goal by .25, divide by 4 and that's your max protein grams. Multiply by .70, divide by 9 and that's your minimum fat grams.
For 1,257 calories, my macros are 15 net carbs (30 total), 75 protein, 93 fat.
The app will do this for you but check the math as some people get odd results. Plus it's always good to understand what you are doing.
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6e60dcaf I agree!!! MCT oil is like coconut oil on steroids :-) I love it !!! I used to have a challenge meeting fat goals but not with MCT oil. I got mine off of Amazon... quick and easy and when I did check my local "health food" section of the grocer they didn't have any so I'm glad I actually got 2 bottles.