Dante Carrillo
The ketogenic diet is a high-fat, low-carbohydrate nutritional regime that is used to treat difficult-to-control epilepsy in children. The keto diet is based on macronutrient recommendations, with the most common ratio being 70% fats, 5% carbohydrates, and 25% protein. To calculate your calorie needs, you can use a keto calculator, which will ask for your age, gender, height, weight and activity level. The calculator will then estimate your total daily energy expenditure (TDEE) and split the different types of macronutrients according to the ketogenic dietary prescription.
| Characteristics | Values |
|---|---|
| Calories per day | 800-2000 |
| Carbohydrates | 5% |
| Fats | 70-75% |
| Proteins | 20-25% |
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What You'll Learn
How to calculate your total daily energy expenditure (TDEE)
To calculate your total daily energy expenditure (TDEE) on a ketogenic diet, you need to first work out your calorie needs. This is based on your age, gender, height, weight and activity level, including exercise and other physical activity.
Once you have this number, you can work out your macronutrient balance. This is the ratio of fat, protein and carbohydrates you need to consume. The most common ratio for macronutrients during a ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians recommend increasing the proportion of fats to 75% and cutting protein down to 20%.
To calculate the number of grams of each macronutrient you need to consume, multiply your calorie target by each macro percentage and divide the result by the number of calories per macro gram. For example, 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories, and 1 gram of protein = 4 calories.
You can use a keto calculator to work out your TDEE and macronutrient balance.
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How to calculate your macronutrient balance
To calculate your macronutrient balance, you need to work out your total daily energy expenditure (TDEE). This is based on your age, gender, height, weight and activity level.
Once you have your TDEE, you can work out your macronutrient balance. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate nutritional regime. The most common ratio for macronutrients is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats to 75% and cutting protein down to 20%.
If you are aiming to lose weight, you will need to consume fewer calories than your TDEE. For example, if you are consuming 2,000 calories per day, your carb, fat, and protein intake would be as follows: multiply your calorie target by each macro percentage and divide the result by the number of calories per macro gram. (Note: 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories, 1 gram of protein = 4 calories).
You can use a keto calculator to work out your macronutrient balance. You should try to eat according to the macronutrients given, but you don't need to worry about getting the exact numbers every day. Small fluctuations are fine as long as you are close to the estimate.
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How to calculate your calorie needs
To calculate your calorie needs on a ketogenic diet, you need to enter your age, gender, height, weight and activity level. You can then use this information to calculate your total daily energy expenditure (TDEE).
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate nutritional regime. The most common ratio for macronutrients is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats to 75% and cutting protein down to 20%.
If you are trying to lose weight, you will need to consume fewer calories than your TDEE. For example, if you are consuming 2,000 calories per day to lose weight, your carb, fat, and protein intake would be as follows: multiply your calorie target by each macro percentage and divide the result by the number of calories per macro gram. (Note: 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories, 1 gram of protein = 4 calories).
You can use a keto calculator to work out the amount in ounces or grams and caloric equivalence of the carbs, proteins and fats (lipids) you need to consume per day.
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How to calculate your calorie intake
To calculate your calorie intake on a ketogenic diet, you need to work out your total daily energy expenditure (TDEE). To do this, you need to enter your age, gender, height, weight and activity level, which includes exercise and other physical activity.
Once you have this information, you can use a keto calculator to work out your mix of carbohydrates, fats and proteins per day. This will depend on your goal: maintaining weight, gaining or losing weight.
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate nutritional regime. The most common ratio for macronutrients is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats even higher, to 75%, and cutting protein down to 20%.
If you are trying to lose weight, you may be consuming 2,000 calories per day. Based on that calorie requirement, your carb, fat, and protein intake would be as follows: to get this result, you should multiply your calorie target by each macro percentage and divide the result by the number of calories per macro gram. (Note: 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories, 1 gram of protein = 4 calories).
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How to calculate your macro split
To calculate your macro split for a ketogenic diet, you need to calculate your total daily energy expenditure (TDEE). This can be done by entering your age, gender, height, weight and activity level into a keto calculator.
The keto calculator will then display the amount (in ounces or grams) and caloric equivalence of the carbs, proteins and fats you need to consume per day. The most common ratio for macronutrients during a ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians recommend increasing the proportion of fats to 75% and cutting protein down to 20%.
If you are aiming to lose weight, you can calculate your macro split by multiplying your calorie target by each macro percentage and dividing the result by the number of calories per macro gram. For example, 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories, and 1 gram of protein = 4 calories.
It is important to note that the ketogenic diet is a high-fat, adequate-protein, low-carbohydrate nutritional regime. Small fluctuations in your daily macronutrient intake are okay as long as you are close to the estimate.
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Frequently asked questions
You need to enter your age, gender, height, weight and activity level into a keto calculator. This will then estimate your total daily energy expenditure (TDEE) and split the different types of macronutrients according to the ketogenic dietary prescription.
The most common ratio for macronutrients during a ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats even higher, to 75%, and cutting protein down to 20%.
The low-calorie ketogenic diet (LCKD) has a calorie intake of 800–1200 Kcal/day and the very-low-calorie ketogenic diet (VLCKD) has a calorie intake of less than 800 Kcal/day.
Multiply your calorie target by each macro percentage and divide the result by the number of calories per macro gram. (Note: 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories, 1 gram of protein = 4 calories).
