Ket Savage Macro Calculator: Your Ultimate Guide To Ketosis

The Keto Savage Macro Calculator is a tool that helps users determine their daily macronutrient intake to achieve their desired fitness goals. It takes into account various factors such as current body weight, body fat percentage, and activity levels to provide an estimate of the amount of fat, protein, carbohydrates, and calories an individual should consume each day. By following the keto diet and using this calculator, users can establish a baseline and work towards their personal health objectives. While there isn't a perfect online macro calculator, the Keto Savage Macro Calculator is a valuable tool for those seeking a structured approach to their keto journey.

Inputting your current body weight, body fat, and activity level

Current Body Weight:

Start by inputting your current body weight in either pounds or kilograms. This information is essential for calculating your Basal Metabolic Rate (BMR) or Resting Daily Energy Expenditure (RDEE), which is the amount of energy your body spends per unit of time while at rest. The calculator uses the Mifflin-St. Jeor Formula, which takes into account your body weight and composition to determine your BMR accurately.

Current Estimated Body Fat:

The next step is to input your current estimated body fat percentage. This value is used to calculate your lean body mass, which is crucial for determining your protein intake. It ensures that you consume enough protein to support muscle maintenance or growth while losing weight. You can estimate your body fat percentage using skinfold calipers or a DEXA (Dual-Energy X-Ray Absorptiometry) scan, which is the most accurate method.

Current Activity Multiplier:

Determining your activity level is an important factor in calculating your Total Daily Energy Expenditure (TDEE). The calculator provides an Activity Multiplier Guide to help you assess your activity level:

• If you have a desk job and don't train at all, select the "Sedentary" option.
• For those with desk jobs who occasionally train, or those with more active jobs but no training, the "Lightly Active" option is suitable.
• If you have a desk job but train consistently and intensely, or if you have a highly demanding job involving constant movement and heavy lifting, choose the "Moderately Active" option.
• The "Very Active" category is for individuals who train intensely multiple times a week and also have a physically demanding job.

Based on your inputs, the Ket Savage Macro Calculator will generate an estimate of your maintenance intake and provide you with starting macronutrient recommendations. However, you can further customise your goals by inputting your desired body fat percentage and making adjustments to your macronutrient distribution.

Choosing the right goal: weight loss, maintenance, or muscle building

The Ket Savage macro calculator is a great way to establish a baseline and get started on your fitness journey. The calculator will generate an estimate for your maintenance intake, and you can fine-tune your goal by inputting your desired body fat percentage.

Here's a step-by-step guide to choosing the right goal and using the Ket Savage macro calculator effectively:

• Choose Your Goal: Select the goal that aligns with your fitness objectives. The calculator offers three main options: weight loss, maintenance, or muscle building.
• Input Bodyweight: Enter your current body weight accurately. This is essential for calculating your calorie needs and macronutrient distribution.
• Estimate Body Fat: Provide your best estimate of body fat percentage. This information helps the calculator tailor its recommendations to your specific needs.
• Activity Multiplier: Determine your activity level. The calculator will guide you through this process, considering factors such as your job, training habits, and overall daily activity.
• Desired Body Fat Percentage: If applicable, input your desired body fat percentage. This is particularly useful if you're aiming for a specific body composition goal.
• Macronutrient Distribution: The calculator allows you to manipulate your desired percentage distribution of carbohydrates, proteins, and fats. It's recommended to start with a higher fat ratio for fat adaptation and gradually increase protein.
• Goal Intensity: You can set the target intensity percentage to make your macronutrient recommendations more or less aggressive, depending on your preferences and goals.
• Review Body Composition Predictions: The calculator will provide predictions for your body composition, including estimated stage weight, total weight loss or gain, and maintenance calories.
• Fine-Tune Your Macros: Based on the predictions and your specific goals, you can make adjustments to your macronutrient distribution.
• Track Your Progress: Once you have your initial calculations, it's important to track your progress. Use body composition scales to measure fat and muscle mass changes, and make adjustments as needed.

Remember, the Ket Savage macro calculator is a tool to help guide you, but individual results may vary. It's always a good idea to consult with a healthcare professional or fitness expert to ensure your goals and methods are safe and aligned with your specific needs.

By following these steps and using the Ket Savage macro calculator, you'll be well on your way to achieving your weight loss, maintenance, or muscle-building goals.

Selecting your units: imperial or metric

The Keto Savage Macro Calculator is designed to be accessible to users from all over the world. As such, you can choose to enter your measurements in either imperial or metric units. The keto calculator will then make all the necessary adjustments accordingly.

Metric units

If you are using metric units, you will be required to enter your weight in kilograms, your height in centimetres, and your age in years.

Imperial units

If you are using imperial units, you will be required to enter your weight in pounds, your height in inches, and your age in years.

Converting between imperial and metric units

If you know your measurements in one system but need to convert them to the other, there are several online tools that can help you do so. For example, you can use an online weight converter to convert between pounds and kilograms, or an online height converter to convert between inches and centimetres.

The Keto Savage Macro Calculator uses the Mifflin-St. Jeor equation, which is one of the most reliable and empirically backed formulas for determining your basal metabolic rate (BMR). This equation takes into account your body weight, height, age, and gender. By entering your measurements, the keto calculator can project your precise macronutrient and calorie demands, which is the first step towards your success on the keto diet.

Macronutrients, or "macros", are the major nutrients in the human diet: protein, fat, and carbohydrates. The keto calculator will estimate the amount of each of these macronutrients that you should consume each day to reach your desired goal, whether that is to lose weight, maintain weight, or gain weight.

The keto calculator will let you know exactly how much to eat based on your primary goal. If you want to lose weight, the calculator will provide you with a calorie deficit diet plan. If you want to maintain your weight, the calculator will provide you with a calorie maintenance diet plan. And if you want to gain weight, the calculator will provide you with a calorie surplus diet plan.

Once you have your keto macros, you can start tracking your progress. There are several ways to do this, including keeping a journal or using a smartphone app like MyFitnessPal. By tracking your keto macros, you can ensure that you are staying on course and making progress towards your desired goal.

Choosing your activity level: sedentary, active, or very active

When using the Ket Savage Macro Calculator, you will be asked to input your current activity multiplier. This is a crucial step in determining your maintenance intake. The activity multiplier is based on your job and training routine.

If you have a sedentary lifestyle, your daily activities include activities of daily living, such as shopping, cleaning, and walking the dog. People with sedentary jobs spend most of the day sitting, for example, a bank teller or someone with a desk job. Unless you do at least 30 minutes of intentional exercise per day, you are considered sedentary.

If you have an active lifestyle, your daily activities include activities of daily living, as well as daily exercise equivalent to walking for one hour and 45 minutes at 4 miles per hour. This would burn about 470-580 additional calories for an adult of average weight. Alternatively, you can perform more intense exercise for a shorter duration, such as jogging for 50 minutes per day. People with active lifestyles spend a good part of the day doing some physical activity, for example, a waitress or a mailman.

If you are very active, your daily activities include activities of daily living, as well as daily exercise equivalent to walking for four hours and 15 minutes at 4 miles per hour. This would burn about 1,150-1,400 additional calories for an adult of average weight. Again, you can perform more intense exercise for a shorter duration, such as jogging for two hours per day. People with very active lifestyles spend most of the day doing heavy physical activity, for example, a bike messenger or a carpenter.

It is important to note that the activity multiplier is not just based on your training routine but also takes into account the physical demands of your job. Therefore, when choosing your activity level, consider both your job and your exercise habits to get the most accurate estimate.

Selecting your desired deficit or surplus

The Keto Savage Macro Calculator is a great tool to help you establish a baseline for your nutritional goals and get you started on your fitness journey.

Firstly, it is important to understand that the calculator will provide an estimate of your maintenance intake based on the information you input. This includes your current body weight, estimated body fat, and activity level.

Once you have this baseline, you can then fine-tune your goals by inputting your desired body fat percentage. This is where you can select your desired deficit or surplus to help you achieve your goals.

If your goal is weight loss, you will want to create a calorie deficit, which means eating fewer calories than you burn. The calculator will provide three levels of calorie deficit, allowing you to choose a slow, moderate, or fast weight loss pace. Most people find larger deficits uncomfortable to maintain over extended periods, so it is important to select a level that you can comfortably manage.

On the other hand, if your goal is to gain weight and build muscle, you will want to create a calorie surplus, which means eating more calories than you burn. The calculator will put you in a slight calorie surplus of around 500 calories, which will help you establish a consistent and sustainable pace of weight gain.

It is important to be realistic with your timeframe and set achievable goals. For weight loss, it is generally recommended to lose no more than 1-2 pounds per week. For weight gain, you may need to adjust your calorie intake after a few weeks if you are not seeing the desired results.

Additionally, it is crucial to consider your activity level when selecting your desired deficit or surplus. The calculator will take into account whether you have a sedentary lifestyle, are lightly or moderately active, or are very active. This will impact the number of calories you need to consume to achieve your goals.

Remember, the Keto Savage Macro Calculator is a flexible tool that allows you to customize your nutrition plan. You can experiment with different deficits or surpluses to see what works best for your body and your goals.

Frequently asked questions