This Macro – Keto Calculator is used to establish your ketogenic macronutrient ratios effectively. It calculates keto macros in grams and percentages to base your ketogenic diet around. Your focus (for the first month at least) should be on your calculated keto macros. More so macronutrients than daily calorie intake.
Keto Macro Calculator For Weight Loss or Muscle Gain
Enter your current weight in pounds or kilograms into the Keto Macro Calculator. Then add your body fat percentage to establish your daily macros.
Its quite important for tracking of progress and record, its good to keep taking photos weekly (at the same time and day and at the same location with same location of camera). Better to use circumference measurements around the waist, thighs, chest and upper arms.
BMR – Basal Metabolic Rate
Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body’s metabolism; therefore, any increase to your metabolic weight, such as exercise, will increase your BMR. The keto calculator calculates your BMR based on weight and body fat percentage
TEF-Thermic Effect of Food
TEF is defined as the increase in metabolic rate after ingestion of a meal. Here’s a fun fact many of us don’t think about—how our bodies actually burn calories just from eating food. The extra energy your body requires during digestion is called the thermic effect of food (TEF) and is often used when determining how many calories you need each day.
The increase in the body’s metabolic rate that is produced by the consumption, digestion, metabolism, and storage of food. Foods with relatively low thermic effects include most carbohydrates, since carbohydrates, esp. sugars, cost the body relatively little energy to digest and metabolize. Protein-rich meals have a higher TEF, which is the rationale for low-carbohydrate diets.
TEF is calculated at a baseline of 10% of BMR but varies from individual to individual dependent on various metabolic functions.
BMR + TEF
Keto Calculator Input: Lifestyle, Day to Day Activity
Select your daily routine and activity level below, not including added or deliberate exercise. This will ajust the daily keto macro calculations to suit you.
|Sedentary – Sitting most of the day|
|Lightly Active – Walking a lot, retail, etc.|
|Moderately Active – Walking constantly, fast paced environment|
|Vigorously Active – Physically intense, bricklayers, etc|
|Custom – I’ll set my TDEE in the form below|
Input your TDEE into the Keto Calculator form below if you know your daily expenditure. If you’re using a Fitbit, or similar fitness tracker, you can enter your extra calories burnt into the custom TDEE. You can purchase a Fitbit and various other types of fitness trackers here.
Select your diet goal below, such as weigh loss into the Keto Calculator the result will adjust your daily keto macros to suit.
Keto Diet Goals
|Lose Body Fat|
|Maintain Current Weight and Shape|
|Build Lean Muscle|
Calculated Calories without Exercise
This is the amount of calories required to achieve your above-mentioned goals without exercise.
Daily Exercise Calories Burned
Set your daily exercise information into the Keto Macro Calculator below to calculate how many calories to add to your daily macronutrient limit.
|Activity||Minutes||Kcal burned/min||Total Kcal burned|
Calories with Exercise
The Keto Calculator will adjust this figure dependant on your input in the Daily Exercise section above.
To lose fat and maintain muscle, leave protein macro ratio at 0.6 you may adjust the Keto Calculator upwards to 1.0 grams of protein in maintenance or muscle gaining mode.
If you’ve reached your weight loss goal and want to build lean muscle mass, do not exceed 1.0 if you wish to stay in ketosis and reap the keto diets many benefits, physically and cognitively.
Daily Ketogenic Macro Breakdown as a Percentage
Please Note: In order to be precise with your diet and to check ketosis, its preferable to use a Keto Meter to Monitor Ketone Levels.
Keto Macro FAQs
Please Note: Be aware that excess protein can and will throw you out of ketosis and too little protein will see you unable to maintain lean mass (muscle).
You will note that the total calories for fat macros per gram in the keto calculator results are much more than both protein and carbohydrates calories per gram.
That is because fat contains 9 calories per gram compared to proteins 4 calories per gram as well as carbohydrates 4 calories per gram.
Keto Macros For Weight Loss or Muscle Gain
– The keto macro calculator is adjustable to produce different results depending on your ketogenic diet goals such as weight loss, maintenance or muscle gain.
– Enter your current weight in pounds or kilograms into the Keto Macro Calculator.
– Then add your body fat percentage to establish your daily macros.
– If you’re unsure of your body fat percentage and know that you’re overweight just put in 45%.Please Note:
– The most important thing for those beginning the Ketogenic Diet is not total calories consumed ( to start with ) it is your elimination of carbohydrates and sticking to your macros from the keto calculator.
– By sticking with your calculated keto macro ratios of (approximately) 70% Fat, 25% Protein and 5% (no more than 30gram) Carbohydrates. It has been proven appetite will become suppressed naturally.