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How to Calculate Macros on the Keto Diet

Calculating your daily keto macros is now more convenient because there are tons of keto macro calculators you can use online.

For a more accurate calculation, you can look for a ketogenic calculator that includes your age, BMI, weight, gender, daily activities and calorie intake.

The general macronutrient breakdown ratio of a ketogenic diet is 5-10% carbohydrates, 15-25% protein, and 65-75% fat.

Now let’s start looking at how you can calculate your keto macros.

carbohydrates

5-10% carbs equals about 20-50 grams of carbs per day. Since the ketogenic diet is a low-carb diet, you’ll also need to keep your carb intake low. What you can do is eat carbs separately.

Before calculating your total carbohydrate intake, you must first calculate your total daily energy expenditure (TDEE). Remember that as mentioned above, you will need to record your activity set as well. This set of activities equals your TDEE. At this point, you will need to multiply it by the total number of calories, which should look like this:

TDEE x % of total calories / 4 = grams of carbohydrates per day

You can also try this calculation;

Total calories x (percent of desired carbs) / 4 = total carbs

For example, your total calorie intake is 2000 and you want to keep your carb intake to just 5% per day.

2000 x 0.05 = 100

100/4 = 25

Your total daily carb intake will be 25 grams.

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

protein

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

You need to have a general idea of ​​what your body’s goal is and then use that to get your range, which determines how much protein you need.

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

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

fat

Following a ketogenic diet requires your body to consume 70-80% of its calories. To know your total fat, you need to add up your total protein to your total carbs and then subtract 100 from the final answer. The latest numbers will be the total amount of fat you need.

You may get different results when you try to calculate your total body fat. This may be due to your different body mass. However, you will need to adjust your macros from time to time.

The total amount of fat may even shock you at first. But don’t worry. As mentioned above, you will need 65-75% fat to stay in ketosis.

Know your keto macros

You can be your own Ketogenic macro calculator. However, the keto macro calculation above may not be 100% accurate. If you want to double check it, you can refer to the online Keto macro calculator.

Since following a ketogenic diet will also help you lose weight, you will also need to check and adjust your macros to make your daily macro intake more favorable for your current body weight.

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