Calculating Keto Macros: A Guide To Customizing Your Diet

The ketogenic diet is a high-fat, low-carb diet. It involves replacing starchy foods like bread and pasta with avocados, butter, and fatty cuts of meat. To calculate your keto macros, you need to determine your total daily energy expenditure (TDEE), which is the number of calories you burn per day. This takes into account your basal metabolic rate (BMR), which is the number of calories your body burns just to stay alive, and your physical activity level. Once you know your TDEE, you can calculate how many calories you need from each macronutrient – protein, fat, and carbohydrates – to reach your weight goal. There are several keto macro calculators available online that can help you with this process.

Calculating your Basal Metabolic Rate (BMR)

To calculate your Basal Metabolic Rate (BMR), you need to determine the number of calories your body uses to stay alive. This includes basic functions such as heart rate, blood flow, metabolism, cell function, growth, and repair. It is important to note that your BMR does not include the additional calories needed for daily activities such as walking or exercising.

There are a few methods to calculate your BMR:

• Direct Calorimetry: This is the most accurate method, but it is usually only available in research settings. It involves spending time in a tightly controlled room, known as a calorimeter, with minimal movement.
• Indirect Calorimetry: This method uses an in-office device that measures the exchange of oxygen and carbon dioxide in your body.
• Math Equation: The Mifflin-St. Jeor equation is a widely accepted and accurate way to calculate BMR. The equation is as follows:
• Men: BMR = 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) + 5
• Women: BMR = 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) – 161

For example, let's calculate the BMR for a 35-year-old male who weighs 200 pounds (90.7 kg) and is 6 feet tall (183 cm):

BMR = 10 × 90.7 + 6.25 × 183 – 5 × 35 + 5

BMR = 907 + 1143.75 – 175 + 5

BMR = 1880.75

So, the BMR for this individual is approximately 1881 calories.

It is important to remember that your BMR is just an estimate, and individual results may vary. Additionally, your BMR is not the same as your total daily calorie needs. To determine your total daily calorie expenditure, you need to consider your activity level and other factors.

Determining your Total Daily Energy Expenditure (TDEE)

To calculate your macronutrients for keto, you must first determine your Total Daily Energy Expenditure (TDEE). TDEE is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

Your BMR is the number of calories your body burns when at rest, performing basic life-sustaining functions like breathing, circulation, and maintaining brain function. To calculate your BMR, you can use formulas such as the Mifflin-St Jeor equation, the Harris-Benedict equation, or the Katch-McArdle Formula. The Mifflin-St Jeor equation, which is among the most accurate formulas, is as follows:

For men:

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women:

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Once you have calculated your BMR, you need to multiply it by an activity multiplier that reflects your activity level. Common activity levels include sedentary, lightly active, moderately active, and very active. For example, if you are lightly active, you would multiply your BMR by 1.375. If you are moderately active, you would multiply it by 1.550. These multipliers are meant to give you a starting point and can be adjusted based on your goals and individual needs.

After determining your TDEE, you can then use it to calculate your macronutrient needs for keto. This involves setting your calorie intake goal, which depends on whether you want to maintain, lose, or gain weight. If you want to lose weight, you would aim to eat 20-25% fewer calories than your TDEE.

Once you have determined your calorie intake, you can then calculate your macronutrient ratios for keto. The standard keto macro ratio is 5% or fewer calories from carbohydrates, 70-80% of calories from healthy fats, and 20-30% of calories from protein.

For example, if your TDEE is 2000 calories and you want to lose weight, you would aim for a calorie intake of around 1500 calories. Based on the keto macro ratio, your macronutrient breakdown would be:

• Carbohydrates: 25 grams or less
• Healthy fats: 156-178 grams
• Protein: 100-150 grams

Remember that these are just estimates, and your optimal macros may vary based on your individual needs and goals. It is always recommended to consult with a healthcare professional before starting any new diet.

Adjusting your Protein Intake

Protein is the building block of human muscle mass. Eating too little protein may cause you to lose muscle mass. On the other hand, consuming too much protein can inspire the body to convert the excess to glycogen (carbohydrate) and thus possibly push you out of ketosis.

The amount of protein you should eat depends on your activity level and how much lean body mass you have. Lean body mass is the weight of everything in your body that isn't fat.

If you are sedentary, a protein intake of 0.6-0.8 grams of protein per pound of lean body mass is recommended. If you are lightly active, this increases to 0.7-0.9 grams per pound of lean body mass. For those who are moderately active, the recommended intake is 0.8-1 gram per pound of lean body mass, while very active people should aim for 1.0-1.2 grams per pound of lean body mass. Athletes and bodybuilders may require up to 1.2 grams of protein per pound of lean body mass.

If you lift weights or train hard in the gym, you may want to increase your protein intake. There are keto calculators available that allow you to tailor your macros to your specific requirements.

Understanding the Thermic Effect of Food (TEF)

The Thermic Effect of Food (TEF) refers to the energy it takes for your body to digest, absorb, metabolise, and store the food you eat. In other words, some of the calories you consume are used up in the process of digestion, and some are burned off as heat. This is also known as diet-induced thermogenesis (DIT) or specific dynamic action (SDA).

TEF is an important part of your daily calorie expenditure, and it usually accounts for about 10% of the caloric intake of healthy adults eating a mixed and balanced diet. So, for example, if your daily energy expenditure is 2000 calories, around 200 of those will be burned just from eating food.

The TEF varies depending on the type of food consumed. Protein and complex carbohydrates have a higher TEF than fats or simple carbohydrates because they require more energy to break down. The energy required to digest each macronutrient (its TEF) can be expressed as a percentage of the energy provided by the macronutrient:

• Fat provides 9 calories per gram, and its TEF is 0-5%.
• Carbohydrates provide 4 calories per gram, and their TEF is 5-15%.
• Protein provides 4 calories per gram, and its TEF is 20-30%.

This means that a high-protein diet has a metabolic advantage over normal or low-protein diets with the same total calories and has been proven to increase feelings of fullness.

It's important to note that the TEF is also influenced by other factors such as portion size, age, and physical activity level.

When it comes to the keto diet, while TEF is not directly mentioned in the calculation of macros, it does play a role in the overall energy balance. The keto diet typically recommends a higher fat intake, which has a lower TEF compared to carbohydrates and protein. This means that the body uses less energy to break down and metabolise dietary fats. However, the keto diet's focus on fat intake is based on other metabolic factors, such as ketosis and changing the body's primary fuel source from carbohydrates to fats.

To summarise, understanding the Thermic Effect of Food is crucial when calculating your macros for keto. It provides insight into how different macronutrients impact your metabolism and energy expenditure, helping you make informed choices about your diet and fitness goals.

Tracking your Macros with an App

Apps can be a convenient way to track your keto macros. They can help you stay on top of your macro goals and ensure you're getting the most out of your keto diet. Here are some benefits of using an app:

• Convenience and Ease of Use: Many apps offer user-friendly interfaces that make tracking your macros quick and simple. They allow you to log your meals by scanning barcodes or even snapping a picture of your plate. This saves you time and effort in manually calculating macros.
• Accuracy: Apps can provide accurate tracking of your macros, helping you stay within your desired ranges for carbohydrates, fats, and proteins. They take the guesswork out of calculating macros and ensure you're on the right path to achieving your keto goals.
• Customisation: These apps often allow customisation to match your specific goals. You can set goals for fasting, carb cycling, intermittent fasting, and more. Additionally, they can adjust your macro goals as you progress and lose weight, ensuring your targets remain relevant.
• Additional Features: Macro-tracking apps often come with a range of additional features to support your keto journey. These may include recipe databases, meal planning, community support, weight management tracking, and even diabetes management tools.
• Carb Manager: This app offers free net carb tracking, a barcode scanner, and a vast database of curated low-carb and keto recipes. It also includes features such as intermittent fasting tracking, meal plans, a calorie counter, and a community with weekly challenges. Carb Manager also provides advanced macro tracking features with its premium version.
• MyFitnessPal: While not keto-specific, this app allows you to track your macros and calories. It has a large food database and is mentioned as a recommendation by some keto sources.
• MyMojoMacros Calculator: This calculator helps determine your macros based on your unique age, body measurements, weight loss goals, and physical activity. It provides a simple way to calculate your daily calorie intake and macronutrient ratios.

Frequently asked questions