Calculating Macros For Keto Exercise: A Quick Guide

When it comes to calculating your macronutrients, or macros, for the keto diet, there are several factors to consider. These include your weight, body fat percentage, activity level, and fitness goals. By inputting these variables into a keto calculator, you can determine the optimal ratio of carbohydrates, protein, and fat needed to reach your desired weight.

The keto diet typically consists of 5% of calories from carbohydrates, 20-30% from protein, and 60-70% from fat. This ratio is intended to induce ketosis, a metabolic state where the body burns fat instead of sugars for energy. To achieve this, it is recommended to limit carbohydrates to 20-50 grams per day and consume adequate protein to prevent muscle loss. The remaining calories should come from healthy fats.

While keto calculators provide a good starting point, it's important to remember that everyone's body is different, and you may need to adjust your macros based on your individual response and fitness goals.

Calculating your Basal Metabolic Rate (BMR)

To calculate your Basal Metabolic Rate (BMR), you need to understand what it is and what factors influence it. BMR is the number of calories your body uses to carry out basic, life-sustaining functions, such as heart rate, metabolism, and cell function. It does not include the additional calories needed for daily activities like walking or exercising.

Your BMR is influenced by several factors, including age, weight, height, gender, environmental temperature, diet, and exercise habits. As we get older, our BMR tends to decrease, and it can also be affected by our body composition, with more muscle mass leading to a higher BMR.

There are a few ways to calculate your BMR:

• Direct calorimetry: This involves spending time in a tightly controlled room, known as a calorimeter, with minimal movement. While this is the most accurate method, it is usually only available in research settings and can be difficult to access.
• Indirect calorimetry: This method uses a device that measures the exchange of oxygen and carbon dioxide in your body. This is also accurate but may not be widely accessible.
• Math equation: The Mifflin-St. Jeor equation is a popular and accurate way to calculate BMR quickly. The equation is as follows:

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

> Females: BMR = 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 tall (183 cm) would have a BMR of 1,882 calories per day at rest. A 35-year-old female who weighs 150 pounds (68 kg) and is 5 feet 7 inches tall (170 cm) would burn around 1,409 calories per day at rest.

It's important to remember that your BMR is just the number of calories your body needs at rest and does not include the calories needed for daily activities. To calculate your total daily calorie needs, you need to multiply your BMR by an activity factor, which takes into account your exercise habits and physical activity level.

Establishing your Total Daily Energy Expenditure (TDEE)

To calculate your TDEE, you need to first determine your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. Your BMR can be estimated using the Mifflin-St. Jeor equation, which takes into account your gender, age, height, and weight. This equation is considered one of the most accurate methods for calculating BMR.

Once you have your BMR, the next step is to multiply it by your activity level to get your TDEE. The activity level is based on the amount of deliberate exercise you engage in, as well as other activities that are part of your daily routine or job. This factor is often categorized as sedentary, lightly active, moderately active, active, very active, or athlete.

Additionally, the thermic effect of food (TEF) can also be considered in calculating your TDEE. TEF refers to the amount of energy required by your body to process and use food. It is typically estimated as 10% of food energy intake but can vary depending on the type of food consumed. For example, protein has a larger thermic effect than dietary fat as it is more difficult for the body to process.

By combining your BMR, activity level, and considering the thermic effect of food, you can establish your TDEE. This value will provide you with an understanding of your body's energy needs and help guide your macronutrient distribution when following a keto diet.

Setting a calorie deficit

To lose weight, you need to create a calorie deficit. This can be achieved by reducing your calorie intake, increasing your physical activity, or a combination of both. A calorie deficit occurs when you consume fewer calories than your body requires, leading to weight loss.

A good starting point for creating a calorie deficit is to aim for a daily deficit of 500 calories, which is sufficient for weight loss without causing extreme hunger or fatigue. You can determine your maintenance calories by using online calculators or tracking your calorie intake and weight over a period of time, such as ten days.

It is generally easier to achieve a significant calorie deficit through diet control rather than exercise alone. However, muscle-strengthening and aerobic exercises are important components of a weight loss journey as they guide the body in prioritizing the loss of body fat instead of muscle mass.

To set a calorie deficit, you can use a keto calculator, which will help you find the exact amount of carbs, fat, and protein you need to reach your goal weight. These calculators take into account various factors, including your gender, age, height, weight, and activity level, to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

Based on your TDEE, you can then set a calorie deficit or surplus goal. For example, choosing a 10% calorie deficit will result in your total daily calories being 10% lower than what your body requires, leading to moderate weight loss. It is recommended to stay within a 10-20% deficit for moderate weight loss.

While setting a calorie deficit is crucial, it is important to ensure you are still consuming adequate amounts of protein, especially if you are physically active or aiming to build muscle. On a ketogenic diet, it is recommended to keep your protein intake between 0.8-1.2 grams per pound of lean body mass. This will help you maintain muscle mass while losing weight.

In addition to setting a calorie deficit, it is important to track your macronutrient intake, especially your carbohydrate consumption, to ensure you are staying within ketosis. On a ketogenic diet, carbohydrates should make up only 5% or less of your total calorie intake, which typically equates to 20-50 grams of net carbs per day.

Calculating your protein needs

To calculate your keto protein needs, you must first establish your total daily energy expenditure (TDEE). This is the number of calories your body burns in 24 hours and can be calculated using your basal metabolic rate (BMR) and physical activity level (PAL). Your BMR is the amount of energy you spend per unit of time while resting, and it can be determined using your gender, age, height, and weight. Your PAL measures how much energy you spend daily when active.

Once you know your TDEE, you can calculate 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, and if you want to gain weight, create a calorie surplus.

Now, you can determine your protein needs. Protein is essential for muscle repair and preservation, and the recommended intake varies depending on your activity level and fitness goals.

If you engage in little to no exercise, aim for 0.6g/pound of body weight per day. For moderate exercise two or more days a week, increase your protein intake to 0.9g/pound of body weight per day. If you do hard exercise three or more days a week, you will need the most protein, around 1.1g/pound of body weight per day.

For example, a 150-pound individual who engages in moderate activity and wants to lose weight would need about 135 grams of protein per day (150 x 0.9 = 135). To get this amount in calories, multiply the number of grams by four, as protein provides four calories for every gram.

It is important to note that your protein intake should not be too low or too high. On a keto diet, no more than 0.8 grams per pound of body weight should be consumed. However, some sources suggest a range of 0.8-1.2 grams per pound of body weight, depending on your goals and activity level.

Calculating your fat needs

When calculating your fat needs on a keto diet, it's important to understand the role of fat in the diet. Fat is your primary fuel source on keto, so ensuring you're consuming an adequate amount is crucial for achieving ketosis.

To calculate your fat needs, you must first determine your total calorie intake or total daily energy expenditure (TDEE). This can be done using a keto calculator that takes into account your age, gender, height, weight, and activity level. These calculators will provide you with your basal metabolic rate (BMR), which is the amount of energy you expend at rest, and then factor in your activity level to give you your TDEE.

Once you know your TDEE, you can calculate your fat needs by subtracting the calories from protein and carbohydrates. For example, if your TDEE is 2000 calories and you're aiming for 70% of calories from fat, you would calculate:

2000 calories x 0.7 = 1400 calories from fat

Now, to get the grams of fat, divide the calories from fat by 9 (as there are 9 calories per gram of fat):

1400 calories / 9 = 155 grams of fat

This calculation ensures you're consuming enough fat to support ketosis while staying within your calorie needs for weight loss, maintenance, or gain.

It's worth noting that the specific amount of fat required can vary between individuals, and factors such as body composition, activity level, and fitness goals will influence this. As such, it's important to monitor your progress and make adjustments as needed. Additionally, remember that the quality of your fat sources matters; opt for healthy fats like fatty fish, avocados, nuts, and seeds.

Frequently asked questions