How to Calculate Macros on the Keto Diet

Calculating your daily keto macros is now more convenient as there are many keto macro calculators you can use online.

For a more accurate calculation, you can look for a keto calculator that includes your age, BMI, weight, gender, your activity set for the day, and your calorie intake.

Common ratios for the macronutrient breakdown of a ketogenic diet are 5-10% carbs, 15-25% protein, and 65-75% fat.

Now let’s get started on how you can calculate your Keto macros.

carbohydrates

5-10% carbohydrates equals about 20-50 grams of carbohydrates per day. Since the ketogenic diet is low in carbohydrates, you will also need to keep your carbohydrate intake low. What you can do is eat your carbohydrates separately.

Before you get your total number of carbohydrates, you must first calculate your Total Daily Energy Expenditure (TDEE). Remember that, as mentioned above, you will also need to record your activity set. That set of activities will equal your TDEE. By then, you’ll need to multiply it by your total number of calories, which should look like this:

TDEE x % Total Calories / 4 = Grams of carbohydrates per day

You can also try this calculation;

Total Number of Calories x (Percentage of Carbohydrates Desired) / 4 = Total Number of Carbohydrates

For example, your total calorie intake is 2,000 and you want to keep your carbohydrate intake to 5% per day.

2000 x 0.05 = 100
100 / 4 = 25

Your total daily carbohydrate intake will be 25 grams.

You can also search for a standard online Keto calculator that can help you calculate your daily carb intake.

protein

If you are new to the ketogenic diet and have a slightly active lifestyle, the estimated grams per pound of lean mass will range from 0.8 to 1.0. However, if you’re into bodybuilding, you may need 1.0 to 1.2 grams per pound of lean mass.

You need to have a general idea of ​​what your body is targeting and then use that to get your ranges which determine how much protein you need.

Let’s say you want to maintain your body weight at 110 pounds, your body mass will need approximately 70-88 grams of protein per day.

If you want to calculate the total number of calories from that amount of protein, calculate 70-88 grams of protein multiplied by 4 to get the total number of calories from protein.

fat

Going on a ketogenic diet will require your body to consume 70-80% of calories. To find the total amount of fat needed, you’ll need to add the total amount of protein to the total amount of carbs, and then subtract 100 from the final answer. The most recent numbers will be the total amount of grease needed.

You may get variable results every time you try to calculate your total fat number. This may also be due to the variation in their body mass. However, you will need to adjust your macros from time to time.

Your total fat number might even surprise you at first. But do not worry. As stated above, you will need 65-75% fat to stay in ketosis.

Know your Keto Macros

you can be yours macro keto calculator. However, the calculation of your Keto Macros above may not be 100% accurate. If you want to double check, you can check out an online Keto Macro Calculator.

Since I was in a ketogenic diet it will also make you lose weight, you will also need to review and adjust your macros so that your daily macro intake is more conducive to your current body mass.