Tracking Keto Macros: Achieving The 70/30 Balance

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves reducing your carb intake to 5-10% of your calories, increasing your fat intake to 55-60% of your calories, and getting 30-35% of your calories from protein. This diet can be challenging to follow, as it requires careful planning and can be restrictive. However, it has been shown to promote weight loss and improve health conditions such as type 2 diabetes and Alzheimer's disease. To count macros on keto, you can use a keto macro calculator, which will help you determine the right proportions of macros to reach and maintain ketosis. Additionally, investing in a food scale can help you accurately track your food intake. It is also important to understand net carbs, which is the macro you should track for your meals, and can be calculated by subtracting fiber from total carbs.

The term 70/30 likely refers to the ratio of fat to protein and carbs in the keto diet, with fat comprising 70% of calories and protein and carbs making up the remaining 30%. This ratio is important to maintain ketosis and turn the body into a fat-burning machine.

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 that measures 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 a popular way to do this:

• Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
• Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Alternatively, you can use the Mifflin-St. Jeor equation in the following format:

• 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

Your BMR is the number of calories your body uses to stay alive, including basic functions such as heart rate, metabolism, and cell function. It does not include the additional calories needed for daily activities such as walking or exercising. To calculate the total number of calories you need per day, you need to multiply your BMR by an activity factor.

Determine your total daily energy expenditure (TDEE)

To determine your total daily energy expenditure (TDEE), you need to calculate your basal metabolic rate (BMR) and then multiply that value by an activity multiplier. Your BMR is the number of calories your body burns when at rest. It is influenced by factors such as your age, gender, height, and weight. To calculate your BMR, you can use equations such as the Mifflin-St Jeor Equation, Harris-Benedict equation, or Katch-McArdle Formula. These equations take into account your physical characteristics to estimate your BMR.

Once you have your BMR, you need to adjust it upwards to account for the calories burned during the day. This is done by multiplying your BMR by an activity multiplier, which is based on your activity level. The activity level factor takes into account the amount of deliberate exercise you do, as well as other activities you may do as part of your job or daily routine.

Additionally, you can consider the thermic effect of food, which is the amount of energy required by the body to process and use food. This is sometimes 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 to process.

By combining your BMR with your activity level and considering the thermic effect of food, you can estimate your TDEE, which represents the total number of calories your body burns in a day. This information can be useful for creating a keto meal plan that aligns with your fitness goals.

Set a calorie deficit or surplus

To set a calorie deficit or surplus, you must first determine your daily energy needs, which depend on your fitness goal. If you're looking to lose weight, you will need to eat fewer calories than you burn in a day, whereas weight gain requires a calorie surplus.

To calculate your calorie needs, you can use your Basal Metabolic Rate (BMR) as a starting point. Your BMR is the amount of energy your body burns while at rest, and it can be estimated using your gender, age, height, and weight. There are online calculators, such as the Mifflin-St Jeor equation, that can help you determine this.

Once you know your BMR, you can factor in your activity level to find your Total Daily Energy Expenditure (TDEE). This will tell you the number of calories your body burns in a day, including physical activity.

If your goal is weight loss, you will need to eat fewer calories than your TDEE. A moderate calorie deficit is typically between 10-20%, but you can go up to 50% for faster results. On the other hand, if you're aiming to gain weight, a moderate surplus of 10-20% is recommended.

For example, let's say your TDEE is 2,000 calories. To lose weight, you could reduce your daily calorie intake to 1,500 (a 25% deficit) or 1,800 (a 10% deficit) depending on your goals and how quickly you want to see results. To gain weight, you would increase your calorie intake to 2,200 (a 10% surplus) or 2,400 (a 20% surplus).

It's important to note that not all calories are created equal. The quality of the food you eat matters, and it's recommended to focus on whole, unprocessed foods that are nutrient-dense and satiating. Additionally, when following a keto diet, you must also ensure that your macronutrient ratios support your goals. Typically, keto macros are set at 5% carbs, 20-30% protein, and 70-80% fat.

Remember, creating a calorie deficit or surplus is just one part of the equation. For optimal results, combine it with a well-formulated keto diet, regular physical activity, adequate sleep, and stress management.

Calculate your macros

To calculate your keto macros, you need to determine your basal metabolic rate (BMR), which is the amount of energy you spend per unit of time while resting. This can be calculated using the Mifflin-St Jeor equation, which takes into account your gender, age, height, and weight.

Once you have your BMR, you can calculate your total daily energy expenditure (TDEE) by factoring in your physical activity level (PAL). This will give you the number of calories your body burns in 24 hours.

From there, you can 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, and if you want to gain weight, create a calorie surplus.

Now, you can calculate your macro ratio. For keto, it is typically recommended that 5% of your calories come from carbohydrates, 70-80% from healthy fats, and 25%-30% from protein.

To get specific gram amounts for each macro, multiply your calorie target for each macro by the number of calories per gram (there are 4 calories per gram of carbs or protein, and 9 calories per gram of fat).

For example, let's say your daily calorie intake is 2000, and you want to stick to the standard keto macro ratio of 5% carbs, 70% fat, and 25% protein.

Your calculations would look like this:

• Carbohydrates: 2000 calories x 5% = 100 calories / 4 calories per gram = 25 grams of carbs
• Fat: 2000 calories x 70% = 1400 calories / 9 calories per gram = 155 grams of fat
• Protein: 2000 calories x 25% = 500 calories / 4 calories per gram = 125 grams of protein

So, for this example, your keto macros would be 25 grams of carbs, 155 grams of fat, and 125 grams of protein.

Remember, these are just estimates, and you may need to adjust your macros based on your individual needs and goals.

Track your macros

Tracking your macros is an essential part of the keto diet. It can be challenging to get to grips with, but it is worth taking the time to understand.

Firstly, you need to calculate your Basal Metabolic Rate (BMR), which is the amount of energy you burn while at rest. This can be done using the Mifflin-St Jeor equation, which is considered the most reliable formula. Your BMR is influenced by your gender, age, height, and weight.

Next, you need to calculate your Total Daily Energy Expenditure (TDEE). This is the number of calories your body burns in 24 hours and includes your physical activity level.

Once you have your TDEE, you can work out your macro ratio. The keto diet typically follows a macro ratio of 5% calories from carbohydrates, 70-80% from fats, and 20-30% from protein.

To calculate your carb macro, multiply your daily calories by the percentage of calories coming from carbs (0.05) and then divide by the number of calories per gram of carbohydrates (4). For example, if your daily calorie intake is 1,600, your carb macro would be 40 grams (1,600 x 0.05) / 4 = 40).

For protein, multiply your daily calories by the percentage of calories from protein (between 0.2 and 0.3) and then divide by the number of calories per gram of protein (4). Using the same daily calorie intake of 1,600, and a percentage of 0.25, your protein macro would be 80 grams (1,600 x 0.25) / 4 = 80).

Finally, to calculate your fat macro, multiply your daily calories by the percentage of calories from fat (between 0.7 and 0.8) and then divide by the number of calories per gram of fat (9). Using the same daily calorie intake, and a percentage of 0.7, your fat macro would be 125 grams (1,600 x 0.7) / 9 = 125).

It is important to note that these calculations are just a guide and individual needs may vary. It is always best to consult with a healthcare professional or nutritionist before starting any new diet.

Frequently asked questions