Keto Macros Calculation: Free, Easy, And Personalized

Calculating keto macros is essential for achieving your health goals on a ketogenic diet. The three main macronutrients (macros) are carbohydrates, proteins, and fats, which provide the body with energy and support various physiological functions. The keto diet typically consists of a high-fat intake, moderate protein intake, and low-carb intake. To calculate your keto macros, you need to determine your calorie needs based on your fitness goal (weight loss, weight gain, or maintenance) and then establish your basal metabolic rate (BMR), which is the amount of energy your body spends per unit of time while resting. This, along with your activity level, will determine your total daily energy expenditure (TDEE), or the number of calories your body burns in 24 hours. With your TDEE, you can then calculate your calorie intake goal and determine the number of calories needed from each macronutrient. Several free online keto calculators can help you with these calculations, requiring you to input personal information such as age, gender, height, weight, body fat percentage, and activity level.

Calculate your basal metabolic rate (BMR)

To calculate your basal metabolic rate (BMR), you can use either direct or indirect calorimetry, or a mathematical equation. Direct calorimetry 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 little to no movement. Indirect calorimetry involves using an in-office device to measure the exchange of oxygen and carbon dioxide in your body.

If you don't have access to these methods, you can use a mathematical equation to estimate your BMR. The Mifflin-St. Jeor equation is one of the most popular and accurate equations for calculating BMR. The equation is as follows:

Males: 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) + 5

Females: 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) – 161

For example, a 35-year-old male who weighs 200 pounds (90.7 kg) and is 6 feet (183 cm) tall would have a BMR of 1,882. This means that at rest, he will burn around 1,882 calories in a day.

It is important to note that BMR is different from resting metabolic rate (RMR), which calculates the calories burned with minimal movement, whereas BMR calculates the calories burned with zero movement. However, these terms are often used interchangeably, and calculating your RMR will give you a close estimate of your BMR.

Your BMR can be influenced by various factors, including age, weight, height, gender, environmental temperature, dieting, and exercise habits. Additionally, your BMR can provide insights into your health, such as indicating a larger body size, more muscle mass, genetics that favour a faster metabolism, or a potential underlying medical condition.

Determine your calorie intake goal

To determine your calorie intake goal, you need to first establish your fitness goal: are you looking to lose weight, gain weight, or maintain your weight? This will determine the number of calories you need each day. If you want to lose weight, you will need to create a calorie deficit, and if you want to gain weight, you will need a calorie surplus.

Once you have established your goal, you can calculate your Basal Metabolic Rate (BMR), which is the amount of energy you spend per unit of time while resting. In other words, it is how much energy you burn while doing absolutely nothing. Your BMR will depend on your gender, age, height, and weight. There are several BMR formulas, but the most recognised and accurate formula for calculating BMR is the Mifflin-St Jeor equation.

After you have determined your BMR, you need to find your Total Daily Energy Expenditure (TDEE), which is the number of calories your body burns in 24 hours. To do this, you need to factor in your physical activity level. Your TDEE will tell you how many calories you need to eat daily to cover your expenditure.

Now that you have your TDEE, you can set your calorie intake goal. If you want to maintain your weight, keep the bar at 0%. To lose weight, move the bar between 0 and -50 (calorie deficit). To gain weight, move the bar between 0 and +50 (calorie surplus). For moderate weight loss or gain, stay within 10-20%.

For example, if you are consuming 2,000 calories per day to lose weight, your macro intake will look like this:

• 25 grams of carbohydrates or less
• 156-178 grams of fat
• 100-150 grams of protein

Count net carbs, not total carbs

Counting Net Carbs, Not Total Carbs

When it comes to the keto diet, it's important to understand the difference between net carbs and total carbs. Net carbs refer to the carbohydrates that are absorbed and used by the body for energy. On the other hand, total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body.

So, why should you focus on counting net carbs instead of total carbs? Here are a few reasons:

• Ketosis: The keto diet aims to bring the body into a state of ketosis, where it uses fat instead of glucose as its primary energy source. Counting net carbs allows you to monitor your carbohydrate intake more accurately and ensure you stay within the recommended range to achieve and maintain ketosis. For most people, this range is between 20 to 50 grams of net carbs per day.
• Blood Sugar Impact: Net carbs are the carbohydrates that impact your blood sugar levels. Fibre and sugar alcohols, which are subtracted to calculate net carbs, do not raise your blood sugar. By focusing on net carbs, you can better manage your blood sugar, which is especially important for individuals with diabetes or prediabetes.
• Flexibility: Counting net carbs provides more flexibility in your food choices. For example, avocados, berries, nuts, and many low-carb vegetables are high in total carbs but low in net carbs. By counting net carbs, you can include these nutrient-dense foods in your diet while still staying within your keto guidelines.
• Health Benefits: The keto diet, when followed correctly, offers various health benefits, including improved blood sugar control, reduced inflammation, and a lower risk of heart disease. Counting net carbs ensures you are adhering to the true principles of the keto diet, maximising the potential health benefits.
• Accuracy: Most food labels list total carbs, but they don't differentiate between net carbs and non-glycemic carbs (fibre and sugar alcohols). By understanding how to calculate net carbs (total carbs minus fibre and sugar alcohols), you can make more accurate choices and not exceed your carbohydrate limit.

In summary, counting net carbs instead of total carbs is crucial for achieving the intended effects of the keto diet. It allows you to monitor your carbohydrate intake accurately, manage your blood sugar, and make flexible food choices while still adhering to the keto guidelines. By focusing on net carbs, you can increase your chances of success and fully experience the potential health benefits of the keto diet.

Understand your protein needs

Protein is one of the three macronutrients (or macros) that provide calories and play a crucial role in the body. The other two macros are carbohydrates and fat. Proteins are broken down into amino acids, which are used to build new tissues, making protein essential for wound healing, injury recovery, and muscle growth.

There are nine essential amino acids that the body cannot produce and must be obtained from food. Animal protein sources, such as meat, poultry, seafood, eggs, and cheese, are considered "complete proteins" as they contain all nine essential amino acids. Plant-based proteins like tofu, soy-based products, nuts, and seeds also contain these amino acids but often in lower quantities.

On the keto diet, it is generally recommended that people get 20-30% of their calories from protein. However, experts suggest that calculating protein needs based on grams per kilogram of body weight (g/kg body weight) is more ideal. The target range is typically between 1.2-2.0 g/kg body weight, depending on lifestyle and individual factors.

• A piece of meat the size of a deck of cards contains roughly 20 grams of protein. Most people need at least 60 grams of protein per day, so aim to include at least this amount of meat in each meal.
• Spreading protein intake evenly throughout the day makes it easier to meet your goals.
• Nuts, seeds, and cheese can help boost your protein intake. However, if weight loss is your goal, rely less on these foods as they are high in calories.
• Meat and protein powder are efficient ways to significantly increase your protein intake.
• A food scale can help you track your protein intake more accurately, though it is not necessary.

It is important to note that while protein is crucial, eating too much can theoretically kick you out of ketosis by increasing blood sugar and insulin levels, especially for those with type 1 diabetes. Therefore, sticking to the recommended guidelines of 1.2-2.0 grams per kilogram of body weight should support ketosis without any negative effects.

Calculate your fat needs

Fat is your body's new primary fuel source on the keto diet, so it's important to get your fat intake right. The keto diet recommends that 70-80% of your calories come from healthy fats.

To calculate your fat needs, you'll need to know your total daily calorie intake. You can calculate this by determining your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).

Your BMR is the amount of energy your body spends per unit of time while resting. It can be calculated using the Mifflin-St Jeor Formula, which takes into account your gender, age, height, and weight. There are online calculators that can help you with this.

Your TDEE is the number of calories your body burns in 24 hours and includes your physical activity level. To calculate your TDEE, simply add your BMR and your daily energy expenditure based on your activity level.

Once you know your TDEE, you can determine your calorie intake goal. If you want to maintain your weight, your calorie intake should match your TDEE. If you want to lose weight, create a calorie deficit by consuming less than your TDEE. If you want to gain weight, create a calorie surplus by consuming more than your TDEE.

Now that you know your total daily calorie intake, you can calculate your fat needs. As mentioned, 70-80% of your calories should come from fat. So, if your daily calorie intake is 2,000, for example, you should aim for 156-178 grams of fat per day.

Remember that the specific grams of fat you need will depend on your calorie deficit or surplus and your activity level. It's also important to prioritize healthy fats, such as fatty cuts of meat, eggs, fatty fish, avocados, nuts, and MCT oil.

Frequently asked questions