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 search for a keto calculator that includes your age, BMI, weight, gender, your set of activities for the day, and your calorie intake.
Common macronutrient breakdown ratios of a ketogenic diet are 5-10% carbs, 15-25% protein, and 65-75% fat.
Now let’s start looking at how you can calculate your Keto macros.
5-10% carbs equals approximately 20-50 grams of carbs per day. Since the ketogenic diet is low carb, you’ll also need to keep your carb intake low. What you can do is eat your carbs 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 register your set of activities. 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 (Desired percentage of carbohydrates) / 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.
If you are new to the ketogenic diet and have a slightly active lifestyle, your 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 should have a general idea of what your body’s goal is, and then use that to come up with your ranges that determine how much protein you need.
Let’s say you want to keep 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 for that amount of protein, calculate 70-88 grams of protein multiplied by 4 to get the total number of calories from protein.
Going on a ketogenic diet will require your body to consume 70-80% of the calories. To find the total amount of fat needed, you’ll need to add the total amount of protein to the total amount of carbohydrate, 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 each time you try to calculate your total fat number. This may also be due to the variation in your body mass. However, you will have 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 your own keto calculator macro. However, your Keto Macros calculation above may not be 100% accurate. If you want to double check, you can check out a Keto Macro Calculator online.
Since following a ketogenic diet will also cause you to lose weight, you’ll also need to check and adjust your macros so that your daily macro intake is more conducive to your current body mass.