Keto Meal Prep: Calculating Your Way To Success

The keto diet is a low-carb, high-fat diet that can help with weight loss, increased muscle mass, and other health goals. To calculate your keto meal prep, you need to determine your macronutrient (macros) ratio, which includes the amount of carbohydrates, protein, and fat you should consume daily. There are keto macro calculators available online that can help you figure out your macros based on your personal information, such as gender, age, height, weight, body fat percentage, and activity level. These calculators will provide you with the number of grams or calories of each macronutrient you should consume per day to reach your desired goal, whether it's weight loss, weight maintenance, or weight gain. It's important to note that calories from different macronutrients have different effects on your body, so it's crucial to track your macros accurately.

Calculating your TDEE (total daily energy expenditure)

Step 1: Determine Your Basal Metabolic Rate (BMR)

Your BMR represents the number of calories your body burns at rest to carry out essential functions. It is influenced by various factors, including your gender, age, height, and weight. The Mifflin-St. Jeor equation is commonly used to calculate BMR and is considered one of the most accurate methods. You can use online calculators or formulas specific to your gender to estimate your BMR.

Step 2: Assess Your Activity Level

Your physical activity level (PAL) measures the energy you expend daily through movement. It's essential to consider activities beyond structured exercise, such as your job and daily routines. Different calculators may provide options to choose from, such as sedentary, lightly active, active, or very active, each representing a range of energy expenditure.

Step 3: Combine BMR and Activity Level

To find your TDEE, combine your BMR and PAL. This calculation gives you an estimate of the total number of calories your body burns in a day. It serves as a starting point for determining your calorie intake and macronutrient distribution.

Step 4: Consider Body Composition and Goals

Your body composition, particularly your lean body mass, plays a role in fine-tuning your TDEE. Additionally, your goals, such as weight loss, weight maintenance, or muscle gain, will influence your calorie intake and macronutrient ratios. You may want to subtract a certain percentage of calories from your TDEE if your goal is weight loss or add a percentage if you aim to gain weight.

Calculating your TDEE is a fundamental step in designing a keto meal plan tailored to your needs. It provides a baseline for your calorie intake, helping you understand how many calories you need to consume to achieve your goals. From there, you can delve into determining the specific ratios of carbohydrates, proteins, and fats that align with the ketogenic diet. Remember that individual factors, such as body composition and activity level, can influence these calculations, so it's essential to input accurate information for more precise results.

Determining your macronutrient ratio

To determine your macronutrient ratio, you need to calculate 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 you burn while at rest, doing nothing. Your BMR is influenced by your gender, age, height and weight.

For example, the Mifflin-St. Jeor equation calculates BMR as follows:

• Male: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161
• Female: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 496

Your activity level is then factored in to determine your TDEE. This can range from sedentary (desk job) to extremely active (professional athlete).

Once you have your TDEE, you can determine your macronutrient ratio by selecting your nutrition plan. A balanced nutrition plan, for example, would include the following:

• Protein: 1 gram per lb. of body weight
• Fat: 0.45 grams per lb. of body weight
• Carbohydrates: calculated based on the calories remaining after protein and fat calories have been subtracted from your TDEE

It is important to note that these calculations are just a starting point and may need to be adjusted based on your individual needs and goals.

Counting calories

To calculate your calorie intake, you need to determine your Basal Metabolic Rate (BMR), which is the number of calories you burn while at rest. This can be done using the Mifflin-St. Jeor equation, considered the most accurate formula. Your BMR is influenced by your gender, age, height, and weight. For example, men and women have different body compositions, and age impacts your Resting Metabolic Rate (RMR) as muscle mass tends to decline after 30.

Once you know your BMR, you can calculate your Total Daily Energy Expenditure (TDEE) by factoring in your activity level. This will give you the total number of calories your body burns in a day, including physical activity.

If you want to lose weight, you would aim for a calorie deficit, consuming fewer calories than your body burns. A moderate weight loss can be achieved by maintaining a calorie deficit of 10-20%. On the other hand, if your goal is to gain weight, you would consume more calories than you burn, known as a calorie surplus. A moderate weight gain can be achieved with a calorie surplus of 10-20%.

It's important to note that not all calories are equal. Protein, for instance, has a higher thermic effect, meaning it burns more calories during digestion. Additionally, protein increases satiety, making you feel fuller for longer, which can lead to reduced calorie intake.

While counting calories is essential, it's even more crucial to track your macronutrient intake, especially your carbohydrate consumption, as this is what will get you into ketosis and help you stay there.

Meal planning

Determine Your Macronutrient Needs

First, you need to calculate your macronutrient ratios, which will depend on your body and goals. Use a keto macro calculator to input your age, gender, height, weight, body fat percentage, and activity level. This will give you the number of grams of carbohydrates, proteins, and fats you should consume daily.

Choose Your Meals

Now, it's time to choose keto-friendly meals that fit within your macronutrient targets. You can find many keto recipes online or in cookbooks. Select a variety of meals that you enjoy and that provide a balance of nutrients.

Create a Meal Schedule

Plan your meals for the week ahead. Decide what you'll eat for breakfast, lunch, dinner, and snacks. This will help you stay organised and ensure you have all the necessary ingredients.

Make a Grocery List

Based on your chosen meals, create a detailed grocery list. Include all the ingredients you'll need and their quantities. This will make shopping easier and help you stick to your meal plan.

Batch Cook and Prep

Consider batch cooking your meals or at least prepping the ingredients ahead of time. This will save you time during the week and make it easier to stick to your meal plan, especially on busy days.

Track Your Progress

Finally, it's essential to track your progress and make adjustments as needed. Use a food journal or an app to record what you eat and how it aligns with your macronutrient goals. This will help you identify areas where you may need to make changes to stay on track.

Tracking your macros

There are many macro calculators available online that can help you determine your daily macronutrient intake. These calculators will take into account various factors, such as your gender, age, height, weight, body fat percentage, and activity level. By entering this information, you will receive a breakdown of how many grams of protein, fat, and carbohydrates you should be consuming each day to reach your desired goal, whether it's weight loss, weight maintenance, or muscle gain.

It is important to note that the keto diet has specific macro requirements. Generally, you want to keep your carbohydrate intake below 50 grams per day to stay in ketosis. The remaining calories should come from healthy fats and protein. For the keto diet, a typical macro ratio is 5% or fewer calories from carbohydrates, 70-80% of calories from healthy fats, and 20-30% of calories from protein.

Once you have determined your macro targets, the next step is to plan your meals accordingly. This may involve measuring and tracking your food intake to ensure you are meeting your macro goals. There are several apps available that can help you with meal planning and macro tracking, making it easier to stay on track.

Additionally, when tracking your macros, it is important to consider the quality of your food. Prioritize whole or less processed foods that are satiating and do not trigger unnecessary cravings. This will ensure that you are not only meeting your macro goals but also providing your body with the nutrients it needs to function optimally.

Remember, calculating and tracking your macros is a crucial step in achieving your health and fitness goals on the keto diet. It provides a personalized approach to your nutrition, ensuring you are consuming the right amounts of protein, fat, and carbohydrates for your body and your goals.

Frequently asked questions