Custom Keto: Figuring Out Your Body's Unique Macro Needs

Figuring out your keto macros is essential for achieving your health goals on a ketogenic diet. Keto macros refer to the amount of protein, carbohydrates, and fat your body needs to enter nutritional ketosis, a metabolic state that burns fat for energy instead of carbohydrates. To calculate your keto macros, you need to determine your basal metabolic rate (BMR), total daily energy expenditure (TDEE), and calorie intake goal. Your BMR is influenced by factors such as age, gender, height, and weight, while your TDEE takes into account your physical activity level. Once you know these values, you can set a calorie deficit or surplus to lose, maintain, or gain weight. For keto, it's recommended to keep carbohydrates low (5% or less of total calories), while focusing on moderate protein intake and high fat consumption. Various keto calculators are available online to help you determine your ideal keto macros based on your body and goals.

How much protein to eat on keto

The ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions. It has gained attention as a potential weight-loss strategy due to the low-carb diet craze. The keto diet is distinctive for its exceptionally high-fat content—typically 70% to 80%—and only a moderate intake of protein.

The keto diet is based on the premise that depriving the body of glucose—the main source of energy—will trigger the production of an alternative fuel called ketones, derived from stored fat. This state is known as ketosis.

The amount of protein recommended on a keto diet varies depending on the source. Some suggest no more than 0.8 grams of protein per pound of body weight, while others recommend 1 to 2 grams of protein per kilogram of body weight.

According to ketogenic diet experts Stephen Phinney and Jeff Volek, the ideal way to calculate protein needs is in grams per kilogram of body weight. They suggest a target range of 1.2 to 2 grams per kilogram, depending on lifestyle. For example, a male who lifts heavy weights regularly would eat at the higher end of the range, while a smaller female who doesn't do much weight lifting would eat at the lower end.

It's important to note that protein intake can be a controversial topic in the keto world, and conflicting information is common. Some experts recommend lower protein intakes to promote longevity, while others advocate for higher protein consumption, especially for weight loss.

To calculate your protein needs, you can use the following formula:

• Convert your target weight to kilograms by dividing it by 2.2.
• Multiply that weight in kilograms by 1.2 to get the lower end of your target protein range.
• Multiply by 2.0 to get the higher end of your target protein range.

For instance, if your target weight is 150 pounds (68 kilograms), your protein range would be 82 to 136 grams.

It's worth mentioning that the keto diet can be challenging to stick to, and it may be difficult to go overboard with protein intake. As a general guideline, aim for a moderate amount, spread out over 2 to 3 meals, focusing on healthy low-carb meals.

How to calculate keto macros for weight loss

To calculate keto macros for weight loss, you need to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Your BMR is the amount of energy you burn while at rest, and it can be calculated using your gender, age, height, and weight. Your TDEE measures how much energy you expend each day, including when you're resting and exercising.

There are keto calculators available online that can help you determine your BMR and TDEE, and subsequently, your keto macros. These calculators typically ask for details such as your gender, age, height, weight, body fat percentage, and activity level.

Once you have your TDEE, you can set a calorie deficit to achieve weight loss. For example, if your daily maintenance calories are 2,000 and you aim for a 500-calorie deficit per day to lose 1 pound per week, your new keto macros might be:

• Carbohydrates: 19 grams (5%)
• Fat: 117-133 grams (70-80%)
• Protein: 75-113 grams (20-30%)

It's important to note that keto macros for weight loss should be adjusted based on individual factors such as age, activity level, and daily calorie consumption. Additionally, it's recommended to prioritize whole and less processed keto foods to support weight loss.

How to calculate keto macros for muscle gain

To calculate keto macros for muscle gain, you need to determine your calorie intake, eat enough protein, track your carb intake, and increase your fat intake.

Firstly, to build muscle, you need to consistently eat more calories than you burn. The number of calories you need to eat per day to build muscle depends on several factors, such as your weight, height, lifestyle, sex, and activity levels. You can determine your maintenance calories by weighing yourself at least three times a week and recording your food intake over the week with a calorie-tracking app. If your weight stays the same, that is roughly your maintenance calories. When trying to build muscle, it is recommended to increase your calorie intake by 15% above your maintenance calories. For example, if your maintenance calories are 2,000 per day, you should eat 2,300 calories per day to build muscle.

Secondly, eating adequate protein is essential for building muscle. Protein is the building block of muscles, which means that you need to consume more protein than your body breaks down through natural processes when trying to build muscle. Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is ideal for building muscle. According to some researchers, doubling the average protein intake to 1.6 grams of protein per kilogram of weight can help optimise muscle growth. If you are a competitive bodybuilder, you may consume up to 2.2 grams of protein per kilogram of body weight.

Thirdly, to reach and stay in ketosis, most people need to eat fewer than 50 grams of carbs per day, although the exact value can vary. You may find that timing your carb intake around your workouts can be beneficial, especially if you believe your performance is affected. This strategy is known as a targeted keto diet, where you consume your daily allowed carbs around your workouts to aid exercise performance.

Finally, after accounting for protein and carbs, fat should make up the rest of your diet. Both protein and carbs provide 4 calories per gram, while fat provides 9 per gram. After subtracting your protein and carb needs from your daily calorie needs, divide the final number by 9 to determine your daily fat requirements. For example, a 155-pound (70-kg) person on a 2,300-calorie muscle gain diet may eat 110 grams of protein and 50 grams of carbs. The remaining 1,660 calories can be taken up by 185 grams of fat.

In addition to the above, resistance training is crucial for building muscle on the keto diet. While nutrition is important, resistance training is also key to gaining muscle. Resistance training typically involves lifting weights or doing other strength-based exercises to build strength and gain muscle mass. According to a review of 10 studies, resistance training at least twice a week was more effective at promoting muscle growth than training once per week.

How to calculate net carbs

To calculate net carbs, you must first understand the difference between net carbs and total carbs. Net carbs refer to the number of carbohydrates that are absorbed by your body, whereas total carbs include all types of sugars, including starch, fibre, and sugar alcohols. Net carbs do not take fibre or some sugar alcohols into account because they are not fully digested and do not impact your blood sugar.

To calculate net carbs, you can use the following formula:

> Net Carbs = Total Carbs – Fibre – Sugar Alcohols & Allulose

For example, if a food product has 20 grams of total carbs, 10 grams of fibre, and 6 grams of erythritol (a sugar alcohol), the net carbs would be 4 grams. This is calculated by taking the total carbs and subtracting both the grams of fibre and sugar alcohols: 20 grams – (10 grams + 6 grams) = 4 grams.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. Additionally, the calculation for net carbs may vary for food products from different countries, as labelling practices differ internationally.

By understanding how to calculate net carbs, you can better manage your blood sugar, weight, and overall health.

How to maintain ketosis

To maintain ketosis, you need to follow a ketogenic diet, which involves eating a low-carb, high-fat, and moderate-protein diet. Here are some detailed tips to help you stay in ketosis:

• Lower your carb intake: Limit your carb consumption to between 20-50 grams per day. Avoid high-carb vegetables like peas and squash, starchy foods like corn and potatoes, and grains like wheat, rice, and oats.
• Eat more healthy fats: Focus on consuming meat like beef, chicken, seafood, and even bacon; high-fat vegetables like avocados; full-fat dairy products; and products containing coconut oil.
• Exercise regularly: Aim to exercise at least 3 times a week for half an hour or more. Running or power walking for half an hour a day will help you stay in ketosis. Exercise helps you burn off any carbs you consume, aiding your body in staying in ketosis.
• Exercise more when you consume extra carbs: If you eat more than 5-10 grams of carbs in a day, increase your physical activity to burn off those extra carbs and maintain ketosis.
• Fasting: Start with a short-term fast of half a day to a day to help purge your body of carbs. You can also try intermittent fasting by skipping a meal or stretching the time between meals. For example, skip breakfast every day or try to fit all your eating into an 8-hour window.
• Fat fasting: On a fat-fasting day, eat a small number of high-fat calories. For example, eat several cuts of beef paired with green vegetables like green beans, spinach, and broccoli.
• Consult a healthcare professional: Before starting a ketogenic diet, talk to your doctor about any potential risks and to ensure it is safe for you. You can also consult a dietitian or nutritionist to create a personalised nutritional plan to help you stay in ketosis.

Frequently asked questions