Depending on your goals, it will calculate how many calories you eat (or need to eat) each day. If you don’t know your body fat percentage, you can measure it at home, the gym, or in a health facility. It is not advisable for you to lose any more weight. , the protein ratio should be between 0.8 to 1.2 grams per lb of LBM (1.7 to 2.3 grams per kg LBM). While it’s tough to get an exact calculation of basal metabolic rate, you can get really close by using the Harris-Benedict equation below. After you’ve calculated your RMR, you’ll need to figure out your total daily energy expenditure (TDEE). How To Use The Keto Macro Calculator Step 1: Enter Your Details. Use the macro calculator to help you find the exact amount of carbs, fat, and protein you need to reach your goal weight. Donât Tinker With Calories Every Day, about the keto diet, then hop over to our. If you’re someone who’s sedentary, a good protein ratio is 0.6-0.8 grams of protein per pound of lean body mass, calculated in step #3. High Fat Dairy – hard cheeses, high fat cream, butter, etc. We recommend for weight loss to stay at or below 20g net carbs a day. The ketogenic diet is so much more than a weight-loss approach. This will give you a good idea of what you can eat for breakfast, lunch, dinner, and dessert while you are keto dieting. weight: Move the bar between 0 and +50 (calorie surplus). Usually light strolls after meals. So, if you’re new to a ketogenic diet, then you’ll be wondering what macros are. Assume he wants to maintain his weight and he’s working a desk job with little physical activity. Finally, keep these 3 things in mind about tracking macros as you strive to reach your goals. Let’s continue using the example above: In this example, you need to eat about 167 grams of fat per day. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Carbohydrates – are usually our main source of fuel, although that changes on the keto diet. Don’t forget to read my Keto Essentials to find out more about Keto! For example, your 120 lbs of lean body mass multiplied by 0.8 = 96 grams of protein per day. In general, carbs should remain low because they will prevent you from entering into ketosis and getting all of the benefits of the keto diet. You should try to eat according to the macros given and try to spread your meals out during the day. Figure out how/why you went over your macros so you can avoid doing so in the future. Our keto calculator uses body fat percentage to calculate your lean body mass. However, following the diet in this way can increase your likelihood of hitting a weight loss plateau and not knowing what to do next. Most people aim for a specific goal on a ketogenic diet. Here are the conversions for each macronutrient to make it easier for you: You may notice that the percentage of grams of protein you have to eat is much higher and fat is a lot lower than the percentages that are typically recommended for keto. It’s the most accurate calculator with a difference from indirect calorimetry of only about 20 calories per day for a person with a healthy body weight. The simplest way to meet your daily fiber needs are by eating more low carb vegetables, having some keto bread with your meals, or taking fiber supplements. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. If you’re looking to lose, maintain, or gain weight – you’ll have a different daily calorie goal depending on which if these three is your aim. Quality protein sources like eggs, beef, and fish have liberal amounts of protein and fat. It’s different depending on your gender: To convert pounds to kilograms, divide your weight in pounds by 2.2. Thereâs your macro split: 201p, 201c, 76fâa total of 2,292 calories. Add white meat chicken, turkey, or other lean meats or fish to your meal. The Pros and Cons of Nuts on a Ketogenic Diet, MCT . A ketogenic diet puts you into fat-burning mode and has many scientifically proven health benefits, such as weight-loss, feeling more energetic, and others. On a 2,000 calorie diet, this breaks down to: Obviously this split is much different than the generic example given above. But what happens when you slip up? This can help offset symptoms of the keto flu and make it easier for your body to adjust. However, they can only be done on a health facility and a comprehensive session can cost up to $160. Exercise also helps. The basic macro intake you will be aiming for on the keto diet is approximately 70 to 75 percent of your calorie intake from fat, somewhere between 20-25 percent from protein, and then 5 to 10 percent of your daily calories will come from carbs. carbs on the ketogenic diet will only heighten the symptoms of the keto flu, and might make the whole thing so tough you want to quit. All of which makes it a diet worth knowing about and using as a tool for optimizing your health! There are a lot of factors that come into play with weight loss. Typically if you are losing weight, you want to have a deficit in calories. You should have a minimum of 3% body fat (essential fat you cannot lose). Itâs better to give your body time to adjust than to constantly be changing your macros. Calculating your Macros Maria Emmerich, author of Keto Comfort Foods has a useful keto-adapted macros calculator that lets you decide from maintaining your weight all the way to a … For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%. This will mean understanding the ratio of macros in a serving size when you eat fresh foods and always, always checking the nutrition labels when you eat anything from a package. When your body breaks down fat into fuel, one of the byproducts is called a “ketone,” which can be used by various cells in your body to create energy as well. of muscle and want to gain muscle (1.0g protein), you eat 100g protein. This is the max amount of calories you’ll want to want to consume each day. Wondering how to use these foods to make actual meals? Protein is highly important on a ketogenic diet. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. If you’ve never done this before, let a physician or coach do it first and teach you how to read the measurements accurately so you can do it at home next times.