Keto Macros: Calculating Your Daily Intake For Success

Figuring out your daily keto macros is an important step in starting a ketogenic diet. Your keto macros are the macronutrients (or macros) that you need to consume in a day to reach your health goals. Macros are compounds that your body needs in large amounts for growth, maintenance, and repair. There are three types of macros: fat, protein, and carbohydrates. On the keto diet, you consume high amounts of fat, moderate amounts of protein, and low amounts of carbohydrates. To calculate your keto macros, you need to take into account your body type, weight, activity levels, and personal goals. You can use a keto calculator to help you determine your macros. These calculators take into account your basal metabolic rate (BMR) and your total daily energy expenditure (TDEE) to determine your macros.

Calculate your Basal Metabolic Rate (BMR)

To calculate your Basal Metabolic Rate (BMR), you need to determine the number of calories your body uses to stay alive. This includes basic functions such as heart rate, blood flow, metabolism (digestion and nutrient absorption), and cell function, growth, and repair. Your BMR does not include the additional calories needed for daily activities such as walking, moving, and exercising.

Your BMR can be calculated using direct calorimetry, indirect calorimetry, or a quick math equation. Direct calorimetry is the most accurate method but is typically used only in research settings. Indirect calorimetry involves using an in-office device to measure oxygen and carbon dioxide exchange in your body.

The Mifflin-St. Jeor equation is a popular way to calculate BMR quickly. This equation calculates your resting metabolic rate (RMR), which is slightly different from BMR. RMR determines the calories you burn at rest with minimal movement, whereas BMR measures calories with zero movement throughout the day. However, BMR and RMR are often used interchangeably, and calculating your RMR will give you a close estimate of your BMR.

To calculate your BMR/RMR using the Mifflin-St. Jeor equation, use the following equations:

• 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, 200-pound (90.7-kg), 6-foot (183-cm) male would have a BMR/RMR of 1,882. At rest, he will burn around 1,882 calories per day.

While your BMR is a useful starting point, it is not the number of calories your body needs per day. To calculate your total daily energy expenditure (TDEE), you need to multiply your BMR by an activity factor. Activity factors vary depending on your level of physical activity, ranging from 1.2 for sedentary individuals to 1.9 for those with a very active lifestyle.

Establish your Total Daily Energy Expenditure (TDEE)

To figure out your keto macros, you must first establish your Total Daily Energy Expenditure (TDEE). Your TDEE is the number of calories your body burns in 24 hours, including when you're resting and when you're active.

To calculate your TDEE, you need to determine your Basal Metabolic Rate (BMR), which is the amount of energy you spend per unit of time while resting. In other words, it's how much energy you burn while doing absolutely nothing. Your BMR is calculated using your gender, age, height, and weight. There are various formulas for determining BMR, and one of the most accurate is the Mifflin-St. Jeor Formula.

Once you have your BMR, you need to factor in your Physical Activity Level (PAL) to get your TDEE. Your PAL measures how much energy you spend daily when you're active. By combining your BMR and PAL, you can determine your TDEE, which is essential for figuring out your keto macros.

Your TDEE will tell you how many calories you need to eat each day to cover your energy expenditure. From there, you can set a calorie goal, such as maintaining, losing, or gaining weight. For example, if you want to lose weight, you would create a calorie deficit by setting your daily calories to be lower than your TDEE. Conversely, if you want to gain weight, you would create a calorie surplus by setting your daily calories to be higher than your TDEE.

It's important to note that your TDEE is just one part of determining your keto macros. Other factors, such as your body fat percentage, current weight, goal weight, and activity level, will also play a role in calculating your optimal keto macros. Additionally, when following a ketogenic diet, it's crucial to keep your carbohydrate intake low, typically around 20-50 grams of net carbs per day, to induce and maintain ketosis.

Set a calorie deficit

Setting a calorie deficit is an important part of the keto diet, as it is required for weight loss. A calorie deficit means eating fewer calories than your body burns in a day. This forces your body to burn its reserves of body fat for energy, leading to weight loss.

To calculate your calorie deficit, you must first determine your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR). These refer to the number of calories your body needs to perform essential functions while at rest, and can be calculated using your age, gender, height, and weight.

Next, you need to factor in your daily activities to identify your total daily energy expenditure (TDEE). This is the number of calories your body burns in a day, including physical activity. By knowing your TDEE, you can calculate how many calories you need to eliminate to achieve your desired weight loss.

For example, if your TDEE is 2000 calories and you want to lose weight, you would need to eat fewer than 2000 calories per day. A moderate calorie deficit is typically around 10-20% of your daily calories, but this may vary depending on your specific goals and needs.

Using a macro calculator can help you determine the right calorie deficit for you. It will take into account your personal information, activity level, and weight loss goals to give you a safe and sustainable calorie deficit. This will ensure that you don't feel too tired or hungry while trying to stick to your diet.

In addition to a calorie deficit, it is important to keep your carbohydrate intake low on the keto diet. Typically, only around 5% of your total calories should come from carbs, which is significantly lower than the standard dietary recommendation of 45-65%. This means that most of your calories will come from healthy fats (70-80%) and protein (20-30%).

Remember, when creating a calorie deficit, it is important to ensure you are still consuming enough calories to support your body's basic functions. It is always a good idea to consult with a healthcare professional or registered dietitian before starting any new diet.

Determine your macronutrient breakdown

To determine your macronutrient breakdown, you must first establish your total daily energy expenditure (TDEE). This is the number of calories your body burns in 24 hours and is calculated by combining your basal metabolic rate (BMR) with your physical activity level (PAL). Your BMR is the amount of energy you spend per unit of time while resting, and it is influenced by factors such as your gender, age, height, and weight. Your PAL measures how much energy you spend daily when you're active.

Once you know your TDEE, you can set a calorie goal. If you want to lose weight, you need to create a calorie deficit, which means consuming fewer calories than you burn. A 10% calorie deficit will help you lose weight at a moderate pace. If you want to gain weight, you need to create a calorie surplus, which means consuming more calories than you burn. A 10% calorie surplus will result in moderate weight gain.

After determining your calorie goal, you can calculate your macronutrient breakdown. The three macronutrients are carbohydrates, protein, and fat. On a ketogenic diet, your macro ratio will typically be around 5% or fewer calories from carbohydrates, 25% of calories from protein, and 70% of calories from fat.

To calculate your specific macronutrient needs, you can use the following steps:

• Determine your calorie intake: This is your TDEE adjusted for your calorie goal (deficit or surplus).
• Calculate your carbohydrate intake: For ketosis, it is recommended to limit carbohydrates to 20-50 grams per day. This amount can vary depending on your calorie intake. If you're consuming fewer than 2,000 calories per day, aim for 20 grams of carbs. If you're in a higher calorie range, you may need slightly more.
• Estimate your protein intake: This will depend on your activity level and fitness goal. For maintenance or a sedentary lifestyle, aim for 0.6g/pound of body weight per day. For fat loss or moderate activity, increase it to 0.9g/pound of body weight per day. If you're looking to gain muscle or are very active, aim for 1.1g/pound of body weight per day.
• Calculate your fat intake: Subtract the calories from carbs and protein from your total daily calorie intake. Then, divide the remaining calories by 9 (as each gram of fat contains roughly nine calories) to get your daily fat intake in grams.

By following these steps, you can determine your optimal macronutrient breakdown to achieve your fitness and health goals while on a ketogenic diet.

Track your macros

Tracking your macros is essential to ensure you're adhering to the ketogenic diet. It can be challenging to enter ketosis without tracking your macronutrients, and it's even more difficult to know if you're in ketosis if you're not tracking them.

There are a few ways to track your macros. One way is to use a keto calculator, which will help you figure out your optimal macronutrient intake based on your body measurements, weight loss goals, physical activity, and other factors. These calculators can be found online and typically require you to input your age, gender, height, weight, and activity level. They will then provide you with your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Your BMR is the amount of energy you spend per unit of time while resting, and your TDEE is the number of calories your body burns in 24 hours, including physical activity.

Once you have your BMR and TDEE, you can determine your calorie intake goal. If you want to lose weight, you need to be in a calorie deficit, which means consuming fewer calories than you burn. If you want to gain weight, you need to be in a calorie surplus.

After determining your calorie intake goal, you can calculate your macro targets. On the ketogenic diet, your macros will typically consist of high fat consumption, moderate protein, and low carbohydrates. A common macro ratio for keto is 5% of calories from carbohydrates, 25% of calories from protein, and 70% of calories from fat.

Another way to track your macros is to use a keto-friendly nutrition app. These apps allow you to log your food choices and ensure you stay within your daily macro ranges. Additionally, you can also track your macros by keeping a food journal and calculating your intake manually. This method may be more time-consuming but can be a useful way to become more aware of the macronutrient contents of the food you're eating.

It's important to note that the ketogenic diet can be challenging to stick to, and it's not recommended as a long-term diet. It's always a good idea to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Frequently asked questions