# Keto Macro Cheat Sheet

**Use this when:** you need quick macro targets or want to build a balanced keto meal.

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## Step 1: Find Your Daily Calories

Pick your activity level and multiply by your body weight (in pounds).

| Activity | Formula | 150 lb person | 200 lb person |
|----------|---------|---------------|---------------|
| Sedentary | weight × 12-14 | 1,800-2,100 | 2,400-2,800 |
| Lightly Active | weight × 14-16 | 2,100-2,400 | 2,800-3,200 |
| Active | weight × 16-18 | 2,400-2,700 | 3,200-3,600 |

Then add or subtract based on your goal:
- **Lose weight:** subtract 500 cal/day = 1 lb/wk loss
- **Maintain:** use the number above
- **Build muscle:** add 300 cal/day

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## Step 2: Convert to Macros (grams)

| Macro | % of calories | Cal/g | For 2,000 cal/day |
|-------|---------------|-------|-------------------|
| Fat | 75% | 9 | **165g** |
| Protein | 20% | 4 | **100g** |
| Net Carbs | 5% | 4 | **20-25g** |

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## Step 3: The Hand Method (no scale)

- **Protein** = palm-sized portion (1 palm = ~3-4 oz cooked)
- **Fat** = thumb-sized portion (1 thumb = ~1 tbsp)
- **Carbs (veggies)** = cupped handful

**Per meal:** 1-2 palms protein + 2-3 thumbs fat + 1-2 handfuls low-carb veggies

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## Step 4: Build a Keto Plate

- **½ plate** — non-starchy vegetables (spinach, broccoli, cauliflower, zucchini, asparagus)
- **¼ plate** — protein (chicken, beef, fish, eggs)
- **¼ plate** — fat source or cook with it (olive oil, butter, avocado)
- **Side** — water or unsweetened beverage

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## Common Pitfalls

| Mistake | Fix |
|---------|-----|
| Too much protein | Stick to 0.8-1.2g per kg body weight |
| Not enough fat | Add butter, olive oil, avocado liberally |
| Hidden carbs | Read labels — sauces, dressings, "sugar-free" products |
| All-or-nothing | One imperfect meal won't ruin progress |

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## Print-friendly macros tracker

| Day | Calories | Carbs (g) | Protein (g) | Fat (g) |
|-----|----------|-----------|-------------|---------|
| Mon |  |  |  |  |
| Tue |  |  |  |  |
| Wed |  |  |  |  |
| Thu |  |  |  |  |
| Fri |  |  |  |  |
| Sat |  |  |  |  |
| Sun |  |  |  |  |

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*Source: KetoSimplified. For the full guide: ketosimplified.com/articles/understanding-macros/*