Mastering Keto Macros: Calculating Carbs, Proteins, And Fats

The ketogenic diet is a high-fat, low-carb diet that puts the body into a state of ketosis, where fat is burned for fuel instead of carbohydrates. To calculate the number of carbs, proteins, and fats to consume on a keto diet, you need to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Your BMR is the amount of energy your body needs to support vital functions and can be calculated using the Mifflin-St. Jeor formula, which takes into account your gender, age, height, and weight. Your TDEE measures how much energy you expend each day, including physical activity, and can be calculated using your BMR and activity level.

Once you know your TDEE, you can determine your calorie intake goal, such as a deficit for weight loss or a surplus for weight gain. For keto, it is recommended to keep carbohydrates to 5% of your total daily calories, which is typically around 20-50 grams per day. After determining your carb intake, you can calculate your protein and fat intake, ensuring they make up the remaining percentage of your total calories.

Online keto calculators can assist in determining your ideal macronutrient ratios by taking into account your body weight, body fat percentage, and activity level. These tools provide personalized macro ratios and calorie intake recommendations to help you reach your weight and health goals while adhering to the keto diet.

Calculate your basal metabolic rate (BMR)

To calculate your basal metabolic rate (BMR), you can use the Harris-Benedict formula, which takes into account your height, weight, gender, and age. Here is the formula:

BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)

Alternatively, you can use the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for predicting BMR:

BMR = 10W + 6.25H - 5A + 5

BMR = 10W + 6.25H - 5A - 161

In these formulas, W is body weight in kg, H is body height in cm, and A is age.

Your BMR represents the amount of energy your body needs to perform basic functions while at rest, such as circulation, breathing, and cell production. It is the number of calories you burn each day, regardless of your activity level.

Once you have calculated your BMR, you can determine your total daily calorie needs by multiplying your BMR by a number that corresponds to your activity level:

• Sedentary (little or no exercise): multiply BMR by 1.2
• Lightly active (light exercise 1-3 days a week): multiply BMR by 1.375
• Moderately active (moderate exercise 3-5 days a week): multiply BMR by 1.55
• Very active (strenuous exercise 6-7 days a week): multiply BMR by 1.725
• Extra active (very strenuous exercise 6-7 days a week): multiply BMR by 1.9

This will give you an estimate of how many calories you need to consume daily to maintain your current weight.

It is important to note that BMR calculations are just estimates, and individual factors such as body composition, hormones, and genetics can also influence your calorie needs. Additionally, the ketogenic diet may help maintain your BMR by switching your metabolism to a fat-burning state, which may help regulate hormones and make your metabolism more efficient.

Establish your total daily energy expenditure (TDEE)

To calculate your keto diet macros, you must first establish your total daily energy expenditure (TDEE). Your TDEE is the number of calories your body burns in 24 hours. It measures how much energy you expend each day, both at rest and while exercising.

To calculate your TDEE, you need to determine your basal metabolic rate (BMR), which is the amount of energy you spend per unit of time while resting. In other words, it's how much energy you burn while doing absolutely nothing. Your BMR can be calculated using the Mifflin-St. Jeor Formula, which takes into account your gender, age, height, and weight.

Once you have your BMR, you need to multiply it by a factor corresponding to your physical activity level. Here are the activity levels and their corresponding factors:

• Sedentary lifestyle (little or no exercise): 1.2
• Slightly active lifestyle (light exercise or sports 1-2 days/week): 1.4
• Moderately active lifestyle (moderate exercise or sports 2-3 days/week): 1.6
• Very active lifestyle (hard exercise or sports 4-5 days/week): 1.75
• Extra active lifestyle (very hard exercise, physical job or sports 6-7 days/week): 2.0
• Professional athlete: 2.3

After calculating your TDEE, you can then determine your calorie intake goal. If you want to maintain your weight, keep your calorie intake the same as your TDEE. If you want to lose weight, create a calorie deficit by consuming less than your TDEE. For moderate weight loss, a deficit of 10-20% is recommended. Similarly, if you want to gain weight, create a calorie surplus by consuming more than your TDEE. For moderate weight gain, a surplus of 10-20% is recommended.

It's important to note that your TDEE is just an estimate, and individual results may vary. Factors such as genetics, hormones, and lifestyle can also impact your energy expenditure. Additionally, make sure to consult a healthcare professional or a dietitian before starting any new diet, especially if you have any health conditions.

Set a calorie deficit

Setting a Calorie Deficit

To lose weight on a keto diet, you need to achieve a calorie deficit. This means that your body is taking in fewer calories than it is burning. The keto diet is a high-fat, low-carb diet, so you will be getting most of your calories from fat, some from protein, and a small amount from carbohydrates.

To calculate your calorie deficit, you need to first work out your Basal Metabolic Rate (BMR), which is the amount of energy your body needs to function at rest. There are different formulas to calculate BMR, but a common one is the Mifflin-St. Jeor equation, which takes into account your gender, age, height, and weight.

Once you have your BMR, you then need to multiply it by a factor that corresponds to your physical activity level. Here is an example of the kind of factors that might be used:

• Sedentary lifestyle (little or no exercise): 1.2
• Slightly active lifestyle (light exercise or sports 1-2 days/week): 1.4
• Moderately active lifestyle (moderate exercise or sports 2-3 days/week): 1.6
• Very active lifestyle (hard exercise or sports 4-5 days/week): 1.75
• Extra active lifestyle (very hard exercise, physical job or sports 6-7 days/week): 2.0
• Professional athlete: 2.3

After calculating your total daily energy expenditure, you can then work out your calorie deficit. A safe amount of weight loss is considered to be 0.5-1 kg (1-2 lbs) per week, which equates to a calorie deficit of around 500 calories per day.

It is important to note that you should not go below 1,200 calories a day if you are a woman or 1,800 if you are a man. You can also check your BMI to ensure you do not become underweight.

Macronutrient Ratios

Once you have your calorie deficit, you can then work out your macronutrient ratios. The keto diet typically recommends a ratio of 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians suggest increasing fats to 75% and reducing protein to 20%.

To calculate your macronutrient ratios, you need to first calculate the number of calories you will be consuming from each macronutrient group. For example, if you are consuming 2,000 calories per day, your macronutrient breakdown might look like this:

• Fats: 1,400 calories (70%)
• Proteins: 500 calories (25%)
• Carbohydrates: 100 calories (5%)

You then need to divide the number of calories by the number of calories per gram for each macronutrient:

• Fats: 1,400 calories / 9 calories per gram = 155 grams of fat
• Proteins: 500 calories / 4 calories per gram = 125 grams of protein
• Carbohydrates: 100 calories / 4 calories per gram = 25 grams of carbohydrates

Keto-Friendly Foods

To achieve your macronutrient ratios, it is important to choose keto-friendly foods. Good options include:

• Fatty fish (salmon, tuna, trout)
• Dairy products (eggs, butter, yogurt, cream, cheese)
• Nuts and seeds
• Oils (olive oil, avocado oil, coconut oil)
• Dark chocolate (high cocoa content)
• Meat (red meat, sausages, ham)
• Green and white vegetables (cauliflower, broccoli, asparagus, green peppers, salad)

Tracking Your Macros

Sticking to a keto diet can be challenging, and it is easy to go over your carb limit. To ensure you are on track, it is a good idea to track your macros using an app or food journal. This will help you see if you are eating the right amount of calories for weight loss and if you are getting enough protein.

Determine your body fat percentage

To determine your body fat percentage, you can use a body fat calculator, which is the easiest method as it requires no special tools or lengthy appointments with a specialist. You can also confirm the results with other methods.

To use a body fat calculator, you will need a basic tape measure and about five minutes to gather the data you need for an instant body fat measurement. It is best to take the measurements first thing in the morning to get the most accurate result, as your weight can fluctuate throughout the day.

The measurements that need to be taken are slightly different for men and women. Men only need to measure their waist circumference, while women also need to measure their hips, wrist, and forearm.

For men:

• Measure the circumference of your waist at a horizontal level around your navel. Ensure the tape measure stays level with the floor and does not cause an indentation on your skin.
• Measure the circumference of your neck starting below the larynx, with the tape sloping downward to the front. Do not flare your neck outwards.

Use the following formula to calculate your body fat percentage:

Body fat percentage (BFP) = 86.010×log10(abdomen-neck) - 70.041×log10(height) + 36.76

0324 - 0.19077×log10(waist-neck) + 0.15456×log10(height)

For women:

• Measure the circumference of your waist at the level of your belly button. Ensure the tape measure stays level with the floor.
• Measure the circumference of your wrist at its smallest part.
• Measure the circumference of your hips at their largest horizontal extension.
• Measure the circumference of your forearm at its widest part below the elbow.

Use the following formula to calculate your body fat percentage:

Body fat percentage (BFP) = 163.205×log10(waist+hip-neck) - 97.684×(log10(height)) - 78.387

29579 - 0.35004×log10(waist+hip-neck) + 0.22100×log10(height)

Other methods for calculating body fat percentage include skin caliper measurements, bioelectrical impedance, whole-body scanning (DEXA scan), and hydrostatic weighing. These methods may be more accurate but often require access to special equipment or a medical facility.

Adjust your protein intake

Adjusting your protein intake is an important part of the keto diet. While the keto diet is typically 70% fat, 5% carbohydrates, and 25% protein, you can modify the macro split to fit your specific needs.

It is recommended to have a protein intake of 0.8 grams of protein per pound of lean body mass. If you engage in intense exercise, such as lifting weights or training hard in the gym, you may need to increase your protein intake.

For example, a moderately active 30-year-old woman who is 5'5" and 180 pounds would have a weight loss TDEE of 1908 calories. Her keto macros would include 126 grams of protein, which is 27% of her total calorie intake.

It is important to note that protein is essential for muscle repair and preservation. Therefore, while you can adjust your protein intake, it should not be reduced too much.

Additionally, the average recommended daily protein intake for a person assigned female at birth following a keto dietary plan is 46 grams, and for a person assigned male at birth, it is 56 grams. It is important to monitor your protein intake to ensure it aligns with your keto macros and daily calorie intake.

Frequently asked questions