Keto Dieting: Using The Deeper State Macro Calculator

The Deeper State Keto Macro Calculator is a useful tool for anyone following a ketogenic diet. It helps users to calculate their optimal macronutrient intake, including fat, protein, and carbohydrates, to reach their desired weight goal. The calculator takes into account individual factors such as gender, age, height, weight, and activity level to determine the number of calories and macros needed to achieve ketosis and maintain it. While there is no one-size-fits-all approach to keto, this calculator provides a personalised baseline for users to begin their keto journey and make adjustments as needed through trial and error.

Inputting your details: gender, age, height, weight, and body fat %

Inputting your details is the first step in using the Deeper State Keto Macro Calculator. This step involves providing personal information such as gender, age, height, weight, and body fat percentage. This information is crucial for calculating your basal metabolic rate (BMR), which is the amount of energy your body spends at rest. Here's a more detailed look at each of these inputs:

• Gender: Body composition varies between men and women, and this affects your BMR calculation.
• Age: Your resting metabolic rate (RMR) decreases as you get older, especially after age 30, as your muscle mass declines.
• Height: Your height, along with your weight, helps determine your unique body composition.
• Weight: Your weight is a key factor in calculating your BMR and energy expenditure.
• Body Fat Percentage: This is used to determine your lean body mass, which is important for setting protein intake and estimating your total daily energy expenditure (TDEE).

Once you've inputted these details, the keto calculator will use the Mifflin-St. Jeor Formula to calculate your BMR, which is highly accurate in predicting energy expenditure. This formula takes into account your gender, age, height, and weight to estimate how much energy you burn at rest. After calculating your BMR, the calculator will then consider your activity level and weight goals to provide personalized macro targets for your keto journey.

Calculating your Basal Metabolic Rate (BMR)

To calculate your Basal Metabolic Rate (BMR), you need to know your body weight, height, age, and gender. Your BMR is the amount of energy expended while at rest in a neutrally temperate environment and when your digestive system is inactive. It is the number of calories your body burns as it performs basic life-sustaining functions, such as the beating of your heart and the maintenance of body temperature.

There are several formulas for calculating your BMR, and the most accurate one is considered to be the Mifflin-St Jeor Equation:

BMR = 10W + 6.25H - 5A + 5

BMR = 10W + 6.25H - 5A - 161

In these equations, W is body weight in kg, H is body height in cm, and A is age.

Another formula that can be used is the Harris-Benedict Equation:

BMR = 13.397W + 4.799H - 5.677A + 88.362

BMR = 9.247W + 3.098H - 4.330A + 447.593

The Katch-McArdle Formula is also an option and takes lean body mass into account:

BMR = 370 + 21.6(1 - F)W

Here, F is body fat percentage.

For men, the following formula can be used to calculate BMR:

BMR = 66.47 + (13.75 * weight [kg]) + (5.003 * size [cm]) − (6.755 * age [years])

And for women, the formula is:

BMR = 655.1 + (9.563 * weight [kg]) + (1.85 * size [cm]) − (4.676 * age [years])

It's important to note that while these formulas provide estimates of your BMR, there are individual variations that may affect your unique metabolic rate.

Determining your Total Daily Energy Expenditure (TDEE)

To determine your Total Daily Energy Expenditure (TDEE), you must first calculate your Basal Metabolic Rate (BMR). This is the amount of energy you spend per unit of time while resting, or how much energy you burn while doing absolutely nothing. Your BMR is calculated based on your physical characteristics, such as age, gender, height, and weight.

Once you have your BMR, you need to multiply it by an activity multiplier, which takes into account the amount of activity you undergo daily. This includes deliberate exercise, as well as other activities that are part of your job or typical daily activities. This will give you your TDEE, which is the number of calories your body burns in 24 hours.

There are several formulas for calculating BMR, including the Mifflin-St. Jeor Formula, the Harris-Benedict Equation, and the Katch-McArdle Formula. The Mifflin-St. Jeor Formula, for example, uses the following equation: BMR = (10 x mass (kg) + 6.25 x height (cm) – 5 x age (years)) + gender-specific values. For men, add +5, and for women, subtract 161.

Your TDEE is essential for adjusting your calorie intake according to your fitness goals. For example, if you want to maintain your weight, you should consume the same number of calories as your TDEE. If you want to lose weight, you should consume less than your TDEE, and if you want to gain weight, you should consume more.

Setting your calorie intake goal: maintenance, deficit, or surplus

The Deeper State Keto Macro Calculator allows you to set a calorie intake goal by choosing to maintain, lose, or gain weight. This is an important step in determining your macronutrient distribution and overall calorie intake.

Maintenance

To maintain your weight, you should keep your calorie intake at 0% on the calculator, meaning you consume the same number of calories that your body burns in a day. This is known as your Total Daily Energy Expenditure (TDEE) and includes your Basal Metabolic Rate (BMR), the energy burned from physical activity, and the energy used to digest food.

Calorie Deficit for Weight Loss

If you want to lose weight, you should set a calorie deficit, which means consuming fewer calories than your body burns. A healthy and sustainable calorie deficit is typically between 300 and 500 calories per day, resulting in a weight loss of about 1 pound per week. On the Deeper State Keto Macro Calculator, you can set a calorie deficit of up to -50%, which will help you lose weight at a moderate pace.

It's important to note that a prolonged calorie deficit may affect your metabolism, making weight loss more difficult over time. Therefore, it's crucial to re-evaluate your calorie intake and weight loss goals constantly.

Calorie Surplus for Weight Gain

If you want to gain weight, you can set a calorie surplus on the calculator by moving the bar between 0 and +50%. This will increase your daily calorie intake by up to 50%, helping you gain weight at a moderate pace.

Factors Affecting Calorie Intake

Your calorie intake goal will depend on several factors, including your age, gender, height, weight, body composition, physical activity level, and weight goals. The keto calculator takes these factors into account to determine your BMR and TDEE, providing a personalized estimate of your calorie intake goal.

Remember, when it comes to weight management, it's not just about the numbers; the quality of your diet and your overall health are also important considerations.

Adjusting your macronutrient distribution: fat, protein, and carbs

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. The ratios are generally 75% fat, 20% protein, and 5% carbs. However, the exact ratio for each individual will differ depending on their goals and activity levels.

The keto diet is based on the principle of nutritional ketosis, where the body is forced to burn fat as its primary source of fuel instead of carbohydrates. This is achieved by limiting carbohydrate intake to below 50 grams per day, which depletes the body's stored glycogen and forces it to burn fat for energy.

When adjusting your macronutrient distribution, it is important to remember that the only macronutrient that needs to be strictly limited on a ketogenic diet is carbohydrates. You must not exceed your carbohydrate limit to stay in a state of ketosis.

Protein is the next macronutrient to consider. It is important to try and meet your protein targets to prevent muscle loss, which can slow down your metabolism. The keto macro calculator will provide a recommendation for protein intake based on your body composition and activity level.

Finally, fat intake can be adjusted to meet your remaining macronutrient requirements. Your body is smart enough to switch to stored body fat if you are not ingesting enough dietary fat.

It is important to note that these calculations are just a starting point, and you may need to experiment to find the optimal macronutrient distribution for your individual needs.

Frequently asked questions