Keto Carb Macros: Calculating Your Personal Intake

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. The keto diet's typical macro ratio is 70% fat, 5% carbs, and 25% protein. However, there are variations, with some recommending 50-90% fat, 5-20% carbs, and 10-30% protein. To calculate your keto diet macros, you must first determine your basal metabolic rate (BMR), which is the amount of energy your body needs to support its vital functions. Once you have your BMR, you can adjust it based on your activity level and target weight. Finally, you can use a keto macros chart or equation to determine the specific grams of carbs, protein, and fat you should be consuming each day.

Calculate your basal metabolic rate (BMR)

To calculate your basal metabolic rate (BMR), you can use the Mifflin-St. Jeor equation, which is considered one of the most accurate methods. This equation calculates your resting metabolic rate (RMR), which is slightly different from BMR. While BMR measures the calories your body needs at rest with zero movement, RMR determines the calories burned at rest with minimal movement.

The Mifflin-St. Jeor equation for men is as follows:

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

For women, the equation is:

> BMR = 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) – 161

For example, a 35-year-old man who weighs 200 pounds (90.7 kg) and is 6 feet (183 cm) tall would have a BMR/RMR of 1,882 calories per day at rest.

It's important to note that your BMR does not include the additional calories needed for daily activities. To calculate your total daily energy expenditure (TDEE), you need to multiply your BMR by an activity factor, which depends on your activity level.

• 2: sedentary (little to no exercise)
• 375: lightly active (light exercise 1-3 days per week)
• 55: moderately active (moderate exercise 6-7 days per week)
• 725: very active (hard exercise every day or twice a day)
• 9: extra active (very hard exercise or physical job)

So, to calculate your TDEE, you would use the following equation:

> TDEE = BMR x activity factor

While the Mifflin-St. Jeor equation is a convenient way to estimate your BMR, it may not be 100% accurate. The most accurate methods for determining BMR are direct and indirect calorimetry, which involve spending time in a controlled room or using an in-office device to measure the exchange of oxygen and carbon dioxide in your body, respectively. However, these methods may not be accessible to everyone.

Your BMR is influenced by various factors, including body size (height and weight), body composition (fat mass and muscle mass), age, genetics, environmental temperature, diet, and exercise habits. Increasing muscle mass through exercises like weight-lifting can lead to a higher BMR, as muscle tissue is more metabolically active than fat.

Determine your calorie intake goal

To determine your calorie intake goal, you must first establish your total daily energy expenditure (TDEE). This is the number of calories your body burns in a day and can be calculated by factoring in your basal metabolic rate (BMR) or resting metabolic rate (RMR) with your daily activities. Your BMR or RMR refers to the number of calories you need to perform essential functions like breathing and is calculated based on your age, gender, height, and weight.

Once you know your BMR or RMR, you can determine your TDEE by considering your physical activity level (PAL). Your PAL measures how much energy you spend daily when you're active.

After calculating your TDEE, you can set a calorie deficit or surplus goal depending on whether you want to lose or gain weight. For instance, if your TDEE is 2,000 calories and you want to lose weight, a 10% calorie deficit would mean consuming 1,800 calories per day.

It's important to note that not all calories are equal. Different macronutrients have unique functions and effects on your body. For example, protein is highly satiating and burns more calories due to its thermic effect, while fat is more energy-dense, supplying nine calories per gram.

Additionally, the quality of your food matters. Whole foods are generally considered better sources of calories as they are packed with vitamins and minerals that boost your health.

Remember, when it comes to weight loss on the keto diet, a calorie deficit is crucial. However, the type of calories you consume also plays a significant role in achieving your goals.

Understand the keto macro ratio

Understanding the keto macro ratio is essential for achieving and maintaining ketosis, which is a metabolic state where your body burns fat for energy instead of glucose. The keto diet is a high-fat, low-carb, and moderate-protein diet. The standard macro ratio for keto is typically around 70% fat, 5% carbs, and 20-30% protein. However, there can be some variations, with fat intake ranging from 50-70% or even up to 90% in some cases, carb intake from 5-20%, and protein intake from 10-30%.

To calculate your specific keto macro ratio, you need to determine your calorie intake goals, which depend on your weight goal. If you want to maintain your weight, you should keep your calorie intake the same. For weight loss, you need to create a calorie deficit by consuming fewer calories than you burn, and for weight gain, you need a calorie surplus.

Once you know your calorie intake, you can determine your macro ratios. For keto, it is recommended that around 5% of your total daily calories come from carbs, which usually amounts to about 20-30 grams of carbohydrates per day. This may vary depending on your body and activity level, so it is important to adjust as needed.

Protein is important for supporting lean body mass, muscle repair, and preservation. The amount of protein required depends on individual factors such as body weight, activity level, and fitness goals. As a general guideline, protein intake should be between 0.6 to 1.1 grams per pound of body weight per day. For example, an active individual aiming for weight loss might need around 0.9g/pound of body weight per day.

Fat is the cornerstone of the keto diet, and your body will use it as its primary energy source when carbs are restricted. The keto diet involves getting 55-70% of your calories from fat, with some sources recommending up to 80%. This means that if you consume 2,000 calories a day, you should get around 144-177 grams of fat.

It is important to note that these macro ratios can be flexible and adjusted based on your individual needs, activity levels, and fitness goals. Additionally, while tracking your macros is crucial for achieving ketosis, it is not always necessary to be extremely strict. As long as you are generally adhering to the keto macro ratios and staying within your calorie goals, you will still be able to achieve the benefits of the keto diet.

Track your macros using an app

Using a keto-friendly app is one of the two most popular ways to track your macros, along with food journaling. There are many apps to choose from, all of which serve the same primary function: to show you the percentage of calories you've consumed from each macronutrient (carbohydrates, fat, and protein) based on the food you've tracked that day.

Some apps go beyond this basic function, allowing you to track your weight over time, plan keto-friendly meals, compete in wellness challenges with friends, and even scan barcodes of food packaging for easier tracking.

• Write things down first: Use a journal to plan your meals and macros each morning. Logging your meals in this way will make you more likely to follow through on your plans.
• Track ketone levels: Ketones are tiny molecules produced when your liver burns fat. You can measure them in your blood or urine, and elevated levels are a good sign that your low-carb macros strategy is working.
• Use a keto-specific app: These will give you not just your macro ratios but also meal plans, keto advice, community support, and low-carb recipes.

Customising your macros

No diet is one-size-fits-all, so you'll want to customise your macros based on your unique needs, goals, and lifestyle. For example, if you're doing keto for weight loss, you might want to cut carbs below 5%. Alternatively, if you're extremely active, you might want to increase your carbs and protein intake.

You can use a keto macro calculator to help you work out your ideal macros. These calculators take into account factors such as your diet, activity levels, weight loss targets, body fat percentage, and lean body mass.

Tips for tracking macros on keto

• Use an app: This will make your keto diet much easier. Simply tell the app what you ate, and it will query a massive food database and give you your macro ratios.
• Use pen and paper: While an app is useful, don't neglect the power of writing things down. This will make you more likely to follow through on your plans.
• Track ketone levels: If your ketone levels are elevated, it's a good sign that your low-carb strategy is working. You can measure this affordably at home with a Keto-Mojo meter.
• Plan your meals: Planning your meals ahead of time will help you stay on track.
• Do meal prep: Preparing meals in advance will ensure you always have convenient keto options on hand.

Adjust macros based on your goals

Adjusting your macros is essential for achieving your goals on a keto diet. Here are some tips to help you adjust your macros based on your specific goals:

Weight Loss:

If your goal is to lose weight, you need to create a calorie deficit. This means consuming fewer calories than your body burns in a day. To calculate your calorie deficit, you need to know your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR), which is the number of calories you burn while at rest. You can use an online keto calculator or equation to determine this. Once you have your BMR or RMR, factor in your daily activities to determine your Total Daily Energy Expenditure (TDEE).

For effective weight loss on a keto diet, aim for 5% or fewer calories from carbohydrates, 70-80% of calories from healthy fats, and 20-30% of calories from protein. This typically translates to around 20-30 grams of carbohydrates per day, depending on your body and activity level.

Weight Gain or Muscle Gain:

If your goal is to gain weight or build muscle, you need to create a calorie surplus. This means consuming more calories than your body burns. You can achieve this by increasing your calorie intake, reducing your physical activity, or a combination of both.

To gain weight or build muscle on a keto diet, you can adjust your macros to include more protein and carbohydrates. Aim for a higher protein intake, such as 0.8-1.2 grams per pound of body weight, to support muscle repair and growth. You can also increase your carbohydrate intake, especially if you're highly active, to provide your body with more fuel for intense workouts.

Maintenance:

If your goal is to maintain your current weight, you want to consume the same number of calories that your body burns in a day. This means matching your calorie intake to your TDEE.

For keto maintenance, continue to prioritize healthy fats as your primary energy source, making up around 70% of your calorie intake. Ensure you're getting adequate protein, especially if you're physically active, to support lean body mass and muscle preservation. Carbohydrates can remain at the lower end, around 5% of your total calorie intake, or be slightly increased if you have more room in your calorie budget.

Remember, these are general guidelines, and the specific macro ratios that work best for you may vary. It's always a good idea to consult with a healthcare professional or a nutritionist before making significant dietary changes, especially if you have any health concerns or fitness goals you're working towards.

Frequently asked questions