Calculating Keto Macros: Using Your Ideal Body Weight

To calculate your keto macros using your ideal body weight, you need to first establish your total daily energy expenditure (TDEE). This is the number of calories your body burns in 24 hours and can be calculated by multiplying your basal metabolic rate (BMR) by your physical activity level (PAL). Your BMR is the amount of energy you spend per unit of time while resting, and it can be calculated using your gender, age, height, and weight.

Once you have your TDEE, you can set a calorie deficit or surplus depending on whether you want to lose or gain weight. For example, a 10% calorie deficit will help you lose weight, while a 10% calorie surplus will help you gain weight.

After determining your calorie intake goal, you can calculate your macronutrient needs. On a keto diet, carbohydrates should make up 5% of your total daily calories, protein intake should be between 0.6 to 1.1 grams per pound of body weight per day, and fat intake should make up the remaining calories.

Using your daily calorie intake and macronutrient percentages, you can calculate the number of grams of each macronutrient you need per day. For example, if your daily calorie intake is 2,000 and you want 5% of your calories from carbohydrates, you would calculate 2,000 x 0.05 / 4 = 25 grams of carbohydrates per day.

It's important to note that these calculations are just estimates, and individual needs may vary. Consulting with a healthcare professional or a certified nutritional coach can help you determine the best approach for your specific needs and goals.

Calculate your calorie needs for weight loss

To calculate your calorie needs for weight loss, you must first figure out your energy requirements based on your weight, height, age, and activity level. This is known as your basal metabolic rate (BMR).

• For women: BMR = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)
• For men: BMR = 66.47 + (6.24 x weight in lbs) + (12.7 x height in inches) – (6.755 x age)

Let's use the example of a 30-year-old woman who weighs 150 pounds and is 6 feet tall. Her BMR would be calculated as follows:

655 + (4.35 x 150) + (4.7 x 72) – (4.7 x 30) = 1,504.9

Once you have your BMR, the next step is to determine your activity level. Here are the multipliers for different activity levels:

• Little to no exercise: 1.2
• Exercise a few times a week: 1.375
• Exercise 3-5 times a week: 1.55
• Exercise 6-7 times a week: 1.725

If our example woman exercises 3-5 times a week, her daily calorie needs would be calculated as follows:

1,504.9 x 1.55 = 2,332.6 calories per day

Now that you know your daily calorie needs, you can set a calorie deficit to achieve weight loss. A deficit of 20% of your daily calories is generally recommended for fat loss. In our example, a 20% deficit would be 466.52 calories, resulting in a daily calorie intake of 1,866.08.

It's important to note that these calculations are just a starting point, and individual results may vary. Adjustments can be made as needed to reach your weight loss goals. Additionally, it's always recommended to consult a healthcare professional before starting any weight loss program.

Pick your best macronutrient ratio

Picking the best macronutrient ratio for your keto diet depends on your personal goals and preferences. The typical keto macro ratio is 70% fats, 5% carbohydrates, and 25% protein. However, you can modify this ratio to fit your specific needs and goals. Here are some factors to consider when choosing your keto macro ratio:

• Weight Loss: If your goal is to lose weight, you will need to create a calorie deficit. This means consuming fewer calories than you burn each day. You can do this by reducing your overall calorie intake, increasing your physical activity, or a combination of both. Use a keto calculator to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE), which will help you set an appropriate calorie deficit.
• Weight Maintenance: If you want to maintain your current weight, your goal is to consume the same number of calories that you burn each day. This is called energy balance. You can use a keto calculator to estimate your maintenance calories based on your age, gender, height, weight, and activity level.
• Weight Gain: If you are looking to gain weight, you will need to create a calorie surplus by consuming more calories than you burn. This can be achieved by increasing your portion sizes, choosing higher-calorie foods, or a combination of both. Use a keto calculator to help you determine how much you need to increase your calorie intake to reach your goal.
• Activity Level: Your activity level plays a crucial role in determining your macro ratio. If you are more physically active, you will need more calories to support your energy needs. Make sure to accurately assess your activity level when using a keto calculator to get the most accurate recommendations.
• Health Conditions: If you have a health condition, such as type 2 diabetes, epilepsy, or non-alcoholic fatty liver disease, consult with a healthcare provider before starting a keto diet. They can help you determine if keto is right for you and provide guidance on the best macro ratio to support your health goals.
• Individual Variation: Keep in mind that everyone is unique, and there is no one-size-fits-all approach to keto. Your macro ratio may differ from someone else's based on factors such as age, gender, body composition, and personal preferences. It may take some experimentation to find the best ratio that works for you.
• High-Protein Keto Diet (HPKD): This approach may be suitable if you want to increase your protein intake while reducing fat. The macro ratio for HPKD is typically 5% carbs, 60% fat, and 35% protein. However, this may not result in ketosis as your body may convert protein into glucose for fuel.
• Targeted Keto Diet (TKD): If you are an active individual or athlete who needs more energy, TKD allows for a higher carb intake. The macro ratio for TKD is usually 10-15% carbs, 65-70% fat, and 20% protein. This approach can help you maintain your performance while still reaping the benefits of keto.
• Standard Ketogenic Diet (SKD): SKD is the most restrictive form of keto, with a macro ratio of 10% carbs, 70% fat, and 20% protein. On SKD, you typically consume less than 50 grams of carbs each day, which may be too restrictive for some individuals.
• Cyclical Keto Diet (CKD): CKD involves following a standard keto diet for 5-6 days, followed by 1-2 "off days" with a higher carb intake. This approach can help replenish your glucose reserves and give you more flexibility with your food choices. During the "off days," the macro ratio may shift to 55% carbs, 30% fat, and 15% protein.

Remember, it is important to consult a healthcare professional or registered dietitian before starting any new diet, including keto. They can help you determine the best macro ratio for your specific needs and goals, ensuring you are getting adequate nutrition while supporting your health.

Figure out how many grams you need from each macro

To calculate how many grams of each macronutrient you need on a keto diet, you need to first calculate your calorie needs for weight loss. This is done by figuring out your basal metabolic rate (BMR) or resting metabolic rate (RMR), which is the amount of energy your body needs to perform essential functions like breathing. Your BMR is based on your weight, height, age, and gender.

Once you have your BMR, you can adjust it based on your activity level and target weight. If you want to lose weight, you need to eat fewer calories than your BMR. For example, if your BMR is 2,000 calories and you want to lose weight, you would need to eat less than 2,000 calories per day.

After determining your calorie needs, you can pick your macronutrient ratio. The keto diet is typically high in fat, moderate in protein, and low in carbohydrates. A common macro ratio for keto is 70% fat, 5% carbohydrates, and 25% protein. However, this can vary depending on your individual needs and activity level.

Now that you have your calorie needs and macro ratio, you can calculate the number of grams of each macronutrient you need per day. Here is an example using a calorie intake of 2,332.6 and a macro ratio of 60% fat, 35% protein, and 5% carbohydrates:

• Calculate the number of calories from each macronutrient by multiplying your daily calorie intake by the percentage of each macro. For fat: 2,332.6 calories x 0.6 = 1,399.56 calories from fat. For protein: 2,332.6 calories x 0.35 = 816.41 calories from protein. For carbohydrates: 2,332.6 calories x 0.05 = 116.63 calories from carbohydrates.
• Convert the calories from each macronutrient to grams by dividing by the number of calories per gram for each macro. There are 9 calories per gram of fat, 4 calories per gram of protein, and 4 calories per gram of carbohydrates. For fat: 1,399.56 calories / 9 calories per gram = 156 grams of fat. For protein: 816.41 calories / 4 calories per gram = 204 grams of protein. For carbohydrates: 116.63 calories / 4 calories per gram = 29 grams of carbohydrates.

So, for this example, you would need 156 grams of fat, 204 grams of protein, and 29 grams of carbohydrates per day to meet your calorie and macro needs.

It is important to note that these calculations are just estimates, and individual needs may vary. It is always recommended to consult a healthcare professional before starting any new diet, especially if you have an existing medical condition or take medications.

Hit your macros consistently

Calculate your macros

To calculate your keto macros, you must first establish your total daily energy expenditure (TDEE). Your TDEE is the amount of energy you expend each day, both at rest and while exercising. You can calculate your TDEE using an online keto calculator. These calculators will also help you determine your macro ratios.

Keep a food journal

To stay on track with your macros, consider keeping a food journal. Record what you eat, how much you eat, and how you feel. This will help you identify patterns that may be slowing down your weight loss. For example, you might realise that you're eating too much fat and not enough protein.

Plan your meals

Planning your meals in advance will make it easier to hit your macros. You can also prepare meals in advance so that you always have something keto-friendly to eat.

Track your macros

There are several apps that can help you track your macros, such as MyFitnessPal. Tracking your macros will ensure that you're eating the right amount of protein and calories for weight loss, and that you're not eating too many carbs.

Be consistent, but don't be too hard on yourself

It's important to be consistent with your macros, but you don't need to hit your macro needs perfectly every day. As long as you're getting close to your macro targets and losing weight at a healthy rate, you're doing well. If you eat too many calories one day, you can always make up for it the next day by eating fewer calories.

Adjust your macros as needed

As you lose weight, your body's energy needs will change, and you may need to adjust your macros to continue making progress. Consult with a doctor or nutritionist if you need help determining your macro needs.

Adjust your macros regularly

Adjusting your macros is essential for staying on course with your keto diet. Here are some tips to help you adjust your macros effectively:

• Understand the role of each macro: Recognise that fat, protein, and carbohydrates play unique roles in your body. Fat is the most energy-dense macro, providing nine calories per gram. Protein and carbohydrates each supply four calories per gram and are essential for muscle repair and preservation.
• Calculate your macros: Utilise keto calculators to determine your personalised macro needs based on factors like gender, age, weight, activity level, and body fat percentage. These tools can help you establish a baseline and make adjustments as needed.
• Adjust macros based on activity level: If you are highly active, consider increasing your carbohydrate and protein intake while reducing fat intake. Conversely, if you lead a more sedentary lifestyle, reducing net carbs to 20-30 grams per day may accelerate your body's transition to burning fat for energy.
• Prioritise protein: Ensure you are meeting your protein requirements, as it is critical for muscular and hormonal health. Aim for 0.8 grams per pound of body weight, and adjust as needed based on your strength goals and exercise demands.
• Monitor fat intake: While fat is essential for ketosis, overeating fat can lead to weight gain and interfere with weight loss. Ensure your fat intake aligns with your calorie goals and does not compromise your protein intake.
• Trial and error: Finding the right macro balance is an individual process and may require some experimentation. Start with a baseline and make adjustments as you monitor how your body responds.
• Track your progress: Utilise a food journal or a macro-tracking app to record your meals and track your macronutrient intake. This will help you identify patterns and make informed adjustments to your macros.

Frequently asked questions