Keto Macros: Weight And Height's Role

Keto macros are the macronutrients (carbohydrates, protein, and fat) that make up the keto diet. The keto diet is a high-fat, low-carb, and moderate-protein diet that aims to shift the body's metabolism from burning carbohydrates to burning fats and ketones for energy. To achieve this, the typical keto macro ratio is 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians recommend a higher fat intake of 75% and a lower protein intake of 20%.

When calculating keto macros, factors such as sex, age, body size, activity level, and goals are considered. Online keto macro calculators use these factors to determine an individual's recommended daily calorie intake and gram intake for each macro category. While tracking keto macros can help ensure adherence to the diet, dietitians generally do not recommend it due to concerns about disordered eating and orthorexia. Instead, they suggest focusing on the quality of food and eating a varied diet with nutrient-rich foods.

The Mifflin-St Jeor equation calculates your basal metabolic rate (BMR)

The Mifflin-St Jeor equation is considered more accurate than other predictive equations for RMR/REE. It is also used in keto calculators to determine an individual's basal metabolic rate (BMR) as the starting point for determining their keto macros. The keto diet typically involves a macro breakdown that includes restricting carb intake to 5-10% of calories, increasing fat intake to 55-70% of calories, and consuming 20-35% of calories from protein.

• Men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
• Women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

After calculating BMR, it is multiplied by a factor corresponding to the individual's physical activity level. Here are the standard activity level multipliers:

• Sedentary (little to no exercise): 1.2
• Lightly active (light exercise/sports 1-3 days/week): 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): 1.55
• Active (hard exercise/sports 6-7 days a week): 1.725
• Very active (very hard exercise/sports and physical job): 1.9

The Mifflin-St Jeor equation provides a useful tool for determining an individual's BMR, which is an essential starting point for calculating keto macros and designing a keto diet plan. By taking into account factors such as gender, age, height, weight, and physical activity level, the equation offers a personalised estimate of energy expenditure at rest, which can then be used to tailor a keto diet to an individual's specific needs and goals.

Keto macros are calculated based on sex, age, body size, and activity level

Sex is a key factor in determining keto macros. Typically, males can eat between 50 and 60 grams of protein and maintain ketosis, while females can eat between 40 and 60 grams. This difference is due to variations in body composition and calorie intake between men and women.

Age also plays a role in keto macro calculations. As people age, their metabolism decreases, and they may require fewer calories. Therefore, older individuals may need to adjust their keto macros accordingly.

Body size is another important consideration. Larger bodies generally have a higher basal metabolic rate and need more calories. For those following a keto diet, these additional calories will mostly come from fat.

Activity level is a critical factor in determining keto macros. Highly active individuals will need to consume more calories than those with sedentary lifestyles. This may result in a higher fat intake for active people on the keto diet.

Additionally, keto macro calculations take into account individual goals, such as weight loss or weight gain. For weight loss, a calorie deficit is recommended, while weight gain requires a calorie surplus.

Some keto macro calculators also consider other factors, such as desired carbohydrate intake and body fat percentage, to provide more personalized recommendations.

While keto macros are generally based on these factors, it is always advisable to consult with a healthcare professional or dietitian to determine the best approach for your specific needs and circumstances.

A keto diet is challenging to stick to

The keto diet can also be socially isolating, as it restricts many foods that are commonly consumed in social settings, such as bread, pasta, and sweets. It can be difficult to stick to the diet when others around you are consuming high-carbohydrate foods, and the diet may impact your relationship with food and eating. The keto diet can be expensive, as it often requires purchasing specialty foods and supplements, and it may not be suitable for everyone, especially those with certain medical conditions.

The keto diet can also be difficult to stick to due to the potential side effects, including the "keto flu," which can cause nausea, vomiting, diarrhoea, weakness, dizziness, stomach pain, and sleep disturbances. These side effects usually last about a week but can be unpleasant and impact your daily life. Other potential side effects include fuzzy thinking, mood swings, constipation, bad breath, hair loss, and damaged gut health. The high fat content of the keto diet can also lead to an increased risk of heart disease and liver problems.

Additionally, the keto diet can be challenging to stick to due to the strict carbohydrate restriction. It typically allows for a maximum of 20 to 50 grams of carbohydrates per day, which is a drastic reduction for most people. This restriction can lead to carb cravings and make it difficult to eat enough fibre, contributing to constipation. The diet can also be difficult to follow long-term due to the restrictive nature and potential for weight loss plateaus. Some people may find it challenging to maintain weight loss or continue losing weight after the initial period.

Overall, the keto diet is challenging to stick to due to the restrictive nature of the diet, potential side effects, social and financial constraints, and the difficulty of maintaining long-term weight loss. It requires a significant amount of planning, preparation, and dedication to be successful.

A calorie deficit is required for weight loss

A calorie deficit is when a person consumes fewer calories than they burn. This can be achieved by reducing the number of calories consumed, increasing activity levels, or a combination of both. A consistent daily deficit of 500 calories will generally lead to a loss of about 1 pound of fat per week. However, this may vary depending on individual factors such as weight, activity level, and health conditions.

Calculating Calorie Needs

There are several ways to determine an individual's daily calorie needs, including manual calculations and online calculators. One method is to multiply current body weight by 15 for moderately active people. Anything less than this amount will create a deficit. Basal Metabolic Rate (BMR) can also be used, with different formulas for men and women that factor in weight, height, and age.

Creating a Calorie Deficit

To create a calorie deficit, it is important to focus on consuming nutrient-rich but low-calorie foods, such as low-fat dairy, healthy oils like olive or canola oil, and avoiding sugary drinks and trans fats. Increasing physical activity is another crucial component, with the CDC recommending at least 150 minutes of moderate activity and strength training per week.

Considerations

While a calorie deficit is essential for weight loss, it may not always result in consistent weight changes due to factors such as hormonal changes and water retention. It is important to note that cutting calories is not the only consideration, as maintaining adequate nutrition is crucial to avoid health issues. Aiming for a deficit of around 500 calories per day is generally a good starting point, and it is recommended to not exceed a deficit of 1-2 pounds of weight loss per week.

Keto Macros and Calorie Deficit

When it comes to keto macros, the typical macro ratio is around 70-75% fats, 5% carbohydrates, and 20-25% protein. This means that the keto diet restricts carbohydrate intake, leading to a shift in the body's metabolism. Instead of burning carbohydrates for energy, the body enters a state called ketosis, where it burns fat and produces ketones.

To determine keto macros, factors such as sex, height, weight, age, and activity level are considered. Calculators and formulas, such as the Mifflin-St Jeor equation, can be used to determine the Basal Metabolic Rate (BMR) and adjust it based on activity levels.

In summary, a calorie deficit is crucial for weight loss, and this can be achieved through a combination of dietary changes and increased physical activity. When following a keto diet, a similar approach can be taken by adjusting macronutrient intake and overall calorie consumption to create a calorie deficit that supports weight loss goals.

Tracking macros is associated with an obsession over being thin

Dietitians do not recommend tracking keto macros as it is associated with an obsession over being thin. This is not a healthy approach to one's relationship with food. Tracking macros is often rooted in a desire to be thinner or leaner, rather than a desire to be healthier. It can also be a slippery slope into disordered eating, such as orthorexia, an unhealthy obsession with healthy or clean eating. Over time, orthorexia can lead to malnutrition as food groups are cut out.

Tracking macros has not been shown to increase weight loss. It is compared to counting calories, which many people find unpleasant and difficult to adhere to long-term. It can also be incredibly strict and stressful, especially when life gets busy or when you don't have control over your food choices, such as during vacations or parties.

Instead of tracking macros, it is recommended to eat a variety of food groups and colors, focusing on fiber-rich foods that will keep you feeling fuller for longer. This is essential to creating a calorie deficit that leads to weight loss.

Frequently asked questions