So you embarked on a journey to give the ketogenic diet a try. Kudos to that!
If you’re all about burning excess fat while doing absolutely nothing, you’ve come to the right place.
Achieving ketosis isn’t really that complicated, once you know precisely how much food you need to consume and you’re fully informed of the exact macronutrient ratio that will make you achieve your goals. Otherwise, a keto diet can become an ordeal.
How to calculate keto macros?
Entering ketosis isn’t really about “just restricting carbs.” There are specific limits that you needn’t exceed, or else you’re just going to jump out of the “fat burning mode immediately.” All you need to do to calculate the right amounts of nutrients is input some information about your body, which will help you accurately estimate your macro intake.
The ketogenic macro calculator will help you achieve your goals on a ketogenic diet by a consuming of a proper amount of fats, protein, and carbs!
How does the Keto diet calculator work?
First, you’ll need to fill out the blanks in order to receive your optimal calorie intake per day. Keto macro calculators are an essential tool that will let achieve any diet-related goals, like:
- Lose weight without feeling hungry all the time
- Enter a state of ketosis and remain in it for as long as necessary
- Have full control over your macronutrient regimen
- Be well aware of the actual amount of food you’re supposed to eat
- Be healthy and combat disease
Keto diet macro calculator
Using a visual guide to estimate your body fat percentage may be a little inaccurate, so estimate with a margin the percentage of body fat.
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|
So why should I insert personal information here?
Your optimal macronutrient intake depends on a large number of factors, which define your metabolism and how well your body can digest food and extract nutrients from it.
The ketogenic macro calculator operates on the basis of the criteria mentioned above, in order to better calibrate your macro intake, so that you can achieve weight loss during resting. This is one of the reasons keto is so popular. You don’t really need to do heavy exercise to drop excess weight!
The formula that is at the foundation of this life-changing calculator takes factors about your age and mass into account to maximize the precision of the calculator’s suggestions.
The bodies of men and women are different in regards to the number of calories they burn on a daily basis.
Metabolism and muscle growth tend to change with age, people that are older need fewer calories on average.
Height and weight?
By getter a better understanding of the body type a person has, the calculator will be able to provide you with a more accurate estimation of daily macronutrient intake.
Why do you need a percentage of body fat?
In our keto calculator, the percentage of body fat is used to calculate dry body weight.
Using the resulting number, we can calculate how much protein you need to lose enough weight without losing muscle mass. Too little or too much protein on a ketogenic (keto) diet (or any diet) can lead to dangerous or undesirable results.
DEXA analysis is the most accurate for measuring fat. Such an analysis can be done in the gyms and with some doctors, on request. If you are not able to do this analysis, you can always go the old way and use a quality caliper.
Why do you need about how much I exercise?
The amount of exercise will suggest how many calories you burn on a daily basis. Since regular exercise stimulates metabolism, adding this to the macronutrient formula is essential.
If, for example, you work out for 2 hours, 3 days a week, and jog for an hour every morning, you must consume a diet considerably higher in calories. In case your caloric needs aren’t met, your health may decline.
This formula uses the Basal Metabolic Rate, combined with other factors related to your body, to make a more precise estimation regarding how much food you need to eat every day so that you burn fat and stay healthy at the same time.
This is why it is essential to provide a precise number of workouts per week, in order to properly calibrate your macronutrient intake.
Generally speaking, one workout session is the equivalent of a minimum one hour of actual physical activity.
Where are the carbs?
In order the enter a state of ketosis, it is essential to limit your carb intake. Different resources have different suggestions regarding the actual amount you should be consuming, but it’s safe to say that 20-30g of carbs per day will definitely do the trick.
In order to maintain a state of ketosis, it’s essential to remain consistent with the low carbohydrate intake so that your body can lose weight while resting. However, your minimum baseline can vary depending on the amount of physical exercise you make.
It takes a bit of adaptation to get used to eating so little carbs, but that’s alright.
Athletes and people who do sports professionally often rely on carbs to get a kick of “fast energy.” However, once your body gets used to primarily getting most of its energy from fats, those cravings will fade away.
But there’s a catch — athletes also tend to have larger body mass and muscle content in their bodies, which makes them burn glycogen in more significant amounts, compared to the people that don’t practice any sports. Respectively, they’re allowed to eat slightly higher amounts of carbs.
How much protein should I be eating?
Proteins are a tricky issue on keto. While you should strictly control your carb intake, you should also keep an eye on the number of proteins you consume.
There is a common misconception that once you keep your carbs low, you can enjoy as much steak as you want, which couldn’t be further from the truth.
Our digestive systems are actually capable of transforming excess protein into glucose, also known as sugar, which will basically ruin your attempts to enter ketosis. Not only that, it can even make you gain more fat.
So the central question around protein consumption on keto is “how much protein is too much?”
If you want to play it safe, you can limit your intake to 0.8g of protein per pound of your body weight per day to keep you in a ketogenic state, but that is true only if you are actually consuming sufficient fats.
Abusing protein is no different from overdoing carbs on keto, so keep an eye on how much steak you eat.
Another issue is that you should eat enough protein in order to maintain proper muscle function. Protein builds and repairs muscle tissue. It is also crucial for the synthesis of hormones, and immune cells.
In a macronutrient perspective, proteins have a significant role in various internal processes. This is why you shouldn’t just exclude them from your diet. This would be a dangerous thing to do for your health.