Calculating your daily keto macros is more convenient now because there are tons of keto macro calculators you can use online.
For more accurate calculations, you can look for a ketogenic calculator that includes your age, BMI, weight, gender, your set of activities for the day, and your caloric intake.
The typical ratio of the macronutrient breakdown of a ketogenic diet is 5–10% carbohydrate, 15–25% protein, and 65–75% fat.
Now let’s see how you can calculate your keto macros.
carbohydrates
5–10% carbohydrates equals about 20–50 grams of carbs per day. Since the ketogenic diet is low-carb, you’ll need to keep your carb intake low as well. What you can do is eat your carbs separately.
Before getting your total number of carbs, you must first calculate your total daily energy expenditure (TDEE). Remember that as mentioned above, you will also need to record your set of activities. That set of activities will be equal to your TDEE. Until then, you’ll need to multiply it by your total calories, which should look like this:
TDEE x Total % Calories / 4 = Grams of Carbs per Day
You can also try this calculation;
Total number of calories x (desired percentage of carbs) / 4 = total number of carbs
For example, your total caloric intake is 2,000 and you want to keep your carb intake at only 5% per day.
2,000 x 0.05 = 100
100/4 = 25
Your total carb intake would be 25 grams per day.
You can also look for a standard online keto calculator that can help you calculate your daily carb intake.
protein
If you are new to the ketogenic diet and have a moderately active lifestyle, the approximate grams per pound of lean mass will range from 0.8-1.0. However, if you are into bodybuilding, you may need 1.0-1.2 grams per pound of lean mass.
You should have a general idea of your target body and then use that to derive your ranges that determine the amount of protein you need.
Assuming you want to maintain your body weight at 110 pounds, your body weight will require roughly 70-88 grams of protein per day.
If you want to calculate the total number of calories from that amount of protein, multiply the 70–88 gram protein count by 4 to get the total number of calories from protein.
Fat
Following a ketogenic diet will consume 70-80% of the calories your body needs. To figure out your total required fat intake, you need to sum your total protein intake with your total carbs intake and then subtract 100 from the final answer. The most recent number will be your total number of essential fats.
You may get different results whenever you try to calculate your total fat number. It could also be because of your different body mass. However, you will need to adjust your macros from time to time.
Your total body fat may surprise you at first. But don’t worry. As stated above, you need 65-75% fat to stay in ketosis.
Know Your Keto Macros
you can be yourself ketogenic macro calculator, However, the calculation of your Keto Macros above may not be 100% accurate. If you want to double check this, you can consult an online keto macro calculator.
since leaving a ketogenic diet You will also need to calibrate and adjust your macros to make your daily macro intake more optimal for your current body mass.
Source by John Adesso
