PLEASE NOTE THAT THIS SITE IS CONSTANTLY BEING UPDATED

no one was ever born fat

 THE RULES & MACROS

Below you will find some easy rules that you will need to follow.

Admittedly no one likes rules but without them we have chaos and with chaos comes confusion and with confusion comes resentment.

And no one likes resentment 😉

Below the rules, there is a Macronutrients Chart. (MACROS)

It has been formulated to be as easy as possible to understand but if you do have any problems please Contact our Support Team

 THE GOLDEN RULES

  • Find your sex and height on the chart
  • Write down the macros listed.

Remember, every time you post on the site, you must list the macros in your post. This helps the community help you better.

  • You should ALWAYS reach your protein goal,
  • Make sure you do not go any more than 10 grams below your fat macro (without going over)
  • Stay at (or below) your Carbohydrates macro.

If you go a little over in protein, you should be a little under in fat and/or carbs to keep the caloric deficit the same.

  • Your protein macro should be split so that you have at least 1/3 of your protein at each meal.
  • Your meals should be at least 4+ hours apart in order to maximize MPS.
  • No snacking.
  • You may use Net Carbs for Vegetables (Net Carbs = Total Carbs – the Fiber).
  • Keep your Electrolytes in check. IMPORTANT

INKETOSIS – MACRONUTRIENTS CHARTS

MACROS FOR WOMEN

TO LOSE FAT & RETAIN MUSCLE
HEIGHT MACROS IN GRAMS TOTAL
CALORIES
FT IN CM PROTEIN FAT CARBS
4 5 135 80 59 20 931
4 6 137 80 60 20 940
4 7 140 80 61 20 949
4 8 142 90 62 20 998
4 9 145 90 63 20 1007
4 10 147 90 64 20 1016
4 11 150 100 65 20 1065
5 0 152 100 66 20 1074
5 1 155 100 68 20 1092
5 2 157 110 70 20 1150
5 3 160 110 71 20 1159
5 4 163 110 73 20 1177
5 5 165 120 75 20 1235
5 6 168 120 76 20 1244
5 7 170 120 78 21 1266
5 8 173 130 80 21 1324
5 9 175 130 81 22 1337
5 10 178 140 83 22 1395
5 11 180 140 85 23 1417
6 0 183 140 86 23 1426
6 1 185 150 88 24 1488
6 2 188 150 90 25 1510
6 3 190 150 91 25 1519
THE MACROS ARE BASED ON THE AVERAGE LEAN BODY MASS FOR EACH HEIGHT.

THEY ARE DESIGNED SO YOU MAINTAIN THAT LEAN BODY MASS WHILE LOSING FAT.
1 GRAM OF PROTEIN = 4 CALORIES 1 GRAM OF FAT = 9 CALORIES 1 GRAM OF CARBS = 4 CALORIES

MACROS FOR MEN

TO LOSE FAT & RETAIN MUSCLE
HEIGHT MACROS IN GRAMS TOTAL
CALORIES
FT IN CM PROTEIN FAT CARBS
5 0 152 110 72 20 1168
5 1 155 110 74 20 1186
5 2 157 110 75 20 1195
5 3 160 120 76 20 1244
5 4 163 120 78 20 1262
5 5 165 130 79 21 1315
5 6 168 130 81 21 1333
5 7 170 130 82 22 1346
5 8 173 140 84 22 1404
5 9 175 140 86 23 1426
5 10 178 150 88 23 1484
5 11 180 150 89 24 1497
6 0 183 160 90 25 1550
6 1 185 160 92 25 1568
6 2 188 170 94 26 1630
6 3 191 170 96 26 1648
6 4 193 170 98 27 1670
6 5 196 180 99 28 1723
6 6 198 180 101 28 1741
6 7 201 190 102 29 1794
6 8 203 190 104 30 1816
6 9 206 200 106 31 1878
6 10 208 200 108 32 1900
THE MACROS ARE BASED ON THE AVERAGE LEAN BODY MASS FOR EACH HEIGHT.

THEY ARE DESIGNED SO YOU MAINTAIN THAT LEAN BODY MASS WHILE LOSING FAT.
1 GRAM OF PROTEIN = 4 CALORIES 1 GRAM OF FAT = 9 CALORIES 1 GRAM OF CARBS = 4 CALORIES

 ELECTROLYTES

These need to be tracked just like you track your macronutrients. This is not an option.

The very low carb diet tends to have a diuretic effect on the body, so in order to maintain good levels of electrolytes, we advocate for supplementation of three major electrolytes, sodium, magnesium, and potassium.

Sodium (5000-7000 mg per day)
Magnesium (300-500 mg per day)
Potassium (1000-3500 mg per day)

There are many options to use when supplementing these electrolytes, and potassium you can actually get entirely from food if you pay attention.

Tracking your electrolyte consumption will be extremely beneficial to your success.

You can find more information on electrolyte supplementation, including ideal sources, in the Resources section.