We Are All Unique
What works for you may not work for me. Keto (high-fat, low-carb) can work beautifully for some, but not for others.
Quick Explanation of the Three.
Carbohydrates are one of two primary energy sources for humans (the other is fat) and include sugars, starches, and cellulose. Carbs are present in both healthy foods, such as vegetables, fruits, and starchy tubers, and unhealthy foods, namely refined flour and sugar. The consumption of refined flour and sugar in excess is potentially harmful and could contribute to the development of many chronic diseases. On the other hand, eating small amounts of refined sugar now and then, ideally in foods such as dark chocolate and real ice cream, is not a problem unless you struggle with blood sugar issues or severe gut dysbiosis.
Next to carbs, dietary fats constitute a primary energy source for the body. They also help maintain healthy skin and hair, immune function, and temperature regulation and facilitate the absorption of fat-soluble vitamins. There are four classes of fats found in the human diet:
Dietary protein is not a significant energy source for the body but is essential for providing amino acids for many biological processes, including the assembly of enzymes and signaling molecules, the maintenance of skin and muscle, and for healthy growth and development.
Sources of complete protein include meat, poultry, fish, eggs, and dairy products.
Now How To Calculate Your Macros
First, start with the Carbs, then Protein, then fill in the rest with Fats.
Based on your health status, age, activity level, and other lifestyle factors, select one of the categories of carbohydrate intake:
Select the protein intake category that best fits your health status, activity level, and life stage. Meaning, a generally healthy person should aim for 10 to 20 percent of total calories, while someone who is trying to lose weight, correct blood sugar problems, or gain muscle mass could aim for 20 to 35 percent of total calories.
Example: If you are a man looking to lose weight, you may aim for 25 percent of calories as protein. Multiply your daily calorie intake, 2,500 calories, by 0.25 (625 protein calories). Then divide by four (as with carbs, there are four calories per gram of protein) to get your daily recommended protein intake, in this example, 156 grams.
3. Rest should be Fats
Once you've determined your ideal carb and protein intakes, fill in the remaining gap with fat. And there are nine calories in one gram of fat. Adjust the types of fats you're consuming based on your genetics and health status.
For the full article, in depth details, resources and references, go to Chris Kesser's website. Source - click here.