The Perfect Keto Macro Calculator will assist you in determining your most appropriate macronutrients – carbohydrates, protein and fat – so that you can achieve any aim on the ketogenic diet, from losing fat to sustaining weight or gaining lean muscle.
You can also come up with a ketogenic diet that is tailored to your own needs by figuring out the ideal amount of nutrients you should be consuming. This calculator is beneficial for anyone at any point in their adventure! No matter where you are in your journey, there is assistance available to aid in furthering your progress.
How to Use This Keto Calculator
It’s straightforward. Complete all the necessary sections, such as age, gender, and exercise routine, then press the “Calculate My Goals” button.
Here’s exactly how it works:
Step 1: Enter Your Details: Gender, Age, Height, and Weight
The keto calculator takes into consideration your gender, age, height, and weight to figure out your basal metabolic rate (BMR), the amount of energy you utilize at rest over a time period.
What is the amount of energy you expend while inactive?
This calculator works with the Mifflin-St.Jeor Equation in order to compute your BMR, and it is one of the most reliable formulas. The results of one particular study indicated that there is a significant connection between the estimated BMRs and the actual BMRs.*
This is why your details affect your BMR:
- Gender: Body composition is different between men and women.
- Age: Your RMR decreases with age as your muscle mass declines, especially after age 30.
- Height & Weight: Needed to know your unique body composition.
The keto calculator then calculates how much energy you use when you are active.
Step 2: Enter Your Activity Level
The amount of energy you expend during your daily activities is reflected in your physical activity level (PAL).
The calculator puts together your basal metabolic rate and your amount of activity to determine your total daily energy expenditure, which is the number of calories burned by your body in 24 hours.
Your TDEE informs the calculator of the amount of calories you have to consume each day to make up for the energy you use.
Step 3: Calorie Intake Goal
You can specify to the calculator whether you would like to stay the same weight, lose weight, or gain weight by selecting whether you are in a calorie deficit or surplus.
For example, if you select a 10% caloric decrease, the total amount of calories you consume daily will be 10% less than what is required. This will assist you in shedding a fair amount of pounds.
If you consume 10% more calories than your body requires, your total daily caloric intake will increase by 10%, which will assist in gaining weight.
Here’s how the calorie bar works:
- To maintain weight: Keep the bar at 0%.
- To lose weight: Move the bar between 0 and -50 (calorie deficit). Stay within 10-20% for moderate weight loss.
- To gain weight: Move the bar between 0 and +50 (calorie surplus). Stay within 10-20% for moderate weight gain.
If you opted to use the keto calculator from the start, the process has now concluded and it will provide you with your macro objectives. If you’re using the specialized calculator, you have a few more details to fill in:
Step 4: Advanced Fields (In the Specialized Calculator Only): Body fat %, Protein Ratio, and Total Carb Intake
Body Fat %
The proportion of fat in your body is employed to work out your lean body mass and adds to a more precise appraisal of your Total Daily Energy Expenditure.
This is used to aid the keto calculator in determining the amount of calories from protein that are required each day so that weight can be lost without minimizing muscle mass.
If you have no clue what your body fat percentage is, you can get it assessed at home, a gym, or a medical clinic. These are the two most accurate methods:
- Skinfold Calipers: Skin calipers are affordable and easy to get on Amazon. Your local gym most likely has them too. A skinfold caliper works by pinching one area of your skin that folds easily (like your belly and back), in three to ten different areas of your body to measure your subcutaneous fat. That measurement is then used in a formula to calculate your body fat percentage. If you’ve never done this before, let a physician or coach do it first and teach you how to read the measurements accurately so you can do it at home next times.
- DEXA (Dual-Energy X-Ray Absorptiometry): If you can afford it, a DEXA scan will give you the most accurate results. A DEXA is an X-ray treatment that measures body composition and can detect bone mineral density, lean body mass, and fat mass with great accuracy. However, they can only be done on a health facility and a comprehensive session can cost up to $160.
Utilizing online calculators and bioelectrical scales at home can be unreliable, so it’s best to not rely on them.
Alternative: Other methods utilized in medical facilities like air-displacement plethysmography and hydrostatic weighing are quite costly, and they are not as detailed as a DEXA scan.
It is suggested that you check your body fat percentage every two to three months.
Protein Ratio
Once you have found out your body fat percentage, calculate your lean body mass and then set your protein consumption based on these figures.
Your Lean Body Mass is the proportion that isn’t composed of adipose tissue.
Here’s an example:
If you weigh 150 lbs (68 kg) and your body fat percentage is 20%, then 80% of your weight is lean body mass, which in pounds would be 120 lbs.
- Body fat % = 20%*150 lb= 30 lb (13kg)
- Lean body mass = 150 lb-30 lb = 120 lb (54.4kg)
In order to preserve your muscle mass when shedding pounds, you should get in the ballpark of 0.60 to 0.80 grams of protein for each pound of lean body mass (1.3 to 1.7 grams for every kilogram LBM).
In this situation, you should enter a protein amount of 72-96 grams (equal to 0.60 times 120 pounds or 0.80 times 120 pounds).
In order to increase muscle mass, one should aim to consume between 0.8 and 1.2 grams of protein per pound of lean body mass (1.7 to 2.3 grams per kilogram of lean body mass).
For this instance, you would enter 96 to 144 grams (0.8 times 120 pounds or 1.2 times 120 pounds).
Total Carb Intake
You type in the amount of carbohydrates that you wish to consume here. It is suggested that you keep the total amount of net carbs between 20-50g.
At the end, the keto calculator uses all the information given to generate the ideal macro objectives for your ambitions.
Why You Should Calculate and Track Macros
Calculating might appear to be an uninteresting, tiring task, or a very specific difficulty to take into account when dieting.
Despite being constrained to a specific macronutrient ratio, keeping track of and computing macros is an optimal way to ensure you’re following the keto diet correctly. If you want to achieve and remain in a state of ketosis, having a nutrition approach that is customized to fulfill your individual requirements is a must. Testing for ketones can be utilized in order to validate and keep track of ketosis. Moreover, monitoring macros can additionally be completed.
Figuring out and keeping an eye on your macronutrients can also be really helpful if you have an aim in view—whether it is losing weight, increasing weight, or maintaining your current weight.
Maybe you want to build muscle. Working out the proportions of macronutrients tailored to your target will enable you to establish whether you should eat more calories, fewer calories, or preserve your caloric consumption to accomplish your objective. This will also reveal how much protein, fat, and carbohydrates are necessary to reach the desired caloric amount.
Finally, calculating macros ensures adequate nutrition. No matter what your goals are in terms of athletics, strength, weight loss, or adhering to a vegan keto diet, it is imperative to monitor your caloric and macro intake to make sure you are consuming the right amount.
It’s possible that you do not have a knack for gauging the amount of fat or protein a food contains. This could mean you are not consuming enough fat, which could prevent you from staying in a ketogenic state. Not consuming sufficient fat can be a contributing factor to keto flu, a condition that affects individuals who are newly beginning on the ketogenic diet. If you have numerical evidence, it will be easier to accomplish what you are aiming for and prevent coming up short.
Macronutrient calculation takes the guesswork out of keto. You can use it to figure out what to eat as part of a ketogenic diet. Here’s a look at how the macro calculator works.
Keto Macro Calculator Breakdown
Before we discuss how and why the keto calculator works, let’s look at the pieces of information that are required to generate the macronutrient output.
The keto calculator considers individual elements such as age, gender, height, weight, level of exercise and the unambiguous aim to reduce/keep/increase body weight. The amount of calories and macronutrients you require daily are largely determined by individual characteristics that affect your energy expenditure during the day.
Calculate Your Macros
Now that we comprehend the OPERATION and PURPOSE of the keto macronutrient calculator, it is time to enter your data and access your individualized and distinctive keto diet macronutrient ratio. Here is a set of directions for accomplishing it.
Input Fields
The initial data you input into the calculator would be your gender, age, existing weight, and height. The keto macro calculator employs the Mifflin-St Jeor Formula to calculate a person’s resting metabolic rate (RMR), corroborated by findings from research showing it is the most exact appraisal of RMR in comparison with other formulas.
Next, enter your physical activity level. The calculator has five different levels of activity. Select the activity level that most closely reflects your typical daily activity. You can find a description below, used industry-wide. The amount of exercise you do will help calculate your resting metabolism rate as well as your expected total energy expenditure every day.
- Sedentary — your work a desk job and get little to no exercise on a daily basis
- Lightly Active — you take part in light exercise or sports 1 – 3 times/week
- Moderately Active — you engage in moderate exercise or sports 3 – 5 times/week
- Very Active — You engage in hard exercise or sports 6 – 7 days/week
- Extremely Active —you engage in hard daily exercise or sports and have a physically active or are training for a competitive event
Results Field
You will be given the total amount of calories you need to consume on a daily basis depending on your present weight and physical activity levels, listed as fat, protein and carbohydrate.
What if you’re aiming to shed pounds or build muscle?
Optional Field
Consider what it is you wish to achieve; is it to drop some pounds, bulk up, or stay at the same weight? To reach your target, put in the amount of calories you want to have a deficit or surplus. It is suggested that you should never consume fewer calories than 30% below your average intake or more than 15% more calories than normal as these extremes can be harmful to your wellbeing. By changing this field, the amount of calories you consume daily will be automatically modified and you will see an effect on your macronutrients.
Maybe you wish to construct a body that is slim yet has mass. The amount of protein needed is estimated by considering two separate elements: the person’s existing body fat percentage as well as their desired amount of protein intake. If you know your body fat percentage, include it. If you wish to construct Lean Body Mass, you can enter the amount of protein you want to consume. Generally, 0.8 grams of protein per pound of body mass is necessary to sustain present Lean Body Mass; between 0.8 and 1.2 grams of protein per pound of body mass could assist in gaining Lean Body Mass.
Altering either of these metrics will affect your total daily calorie consumption and, even more significant, your protein consumption in your macro-nutrient analysis. This indicates that you will not be following the regular macronutrient proportion of 20% protein while on the ketogenic diet. A rise in the amount of protein consumed will result in fewer calories from fat being taken in over the course of the day. It is suggested that the intake of carbohydrates should stay the same as what would be recommended in a ketogenic diet, which is 5% of a person’s total daily calorie intake.
Optimize Your Keto Diet
You have all the data necessary to make the ideal keto plan; it’s time to implement your plan.
Your first task could be to look into the top keto-friendly eats, premier keto meal plans, or methods to quickly reach ketosis. We have got everything sorted out for you in regards to these matters. If you require data, the H.V.M.N. blog will provide you with all that you need.
It’s time to write out a shopping list and head to the store to purchase all the yummy keto groceries. This is the fun part.
