How Many Calories Should I Eat To Lose Weight Calculator How to Calculate Macros on the Keto Diet

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How to Calculate Macros on the Keto Diet

Calculating your daily keto macros is now more convenient since there are many keto macro calculators you can use online.

For a more accurate calculation, you can look up a ketogenic calculator that includes your age, BMI, weight, gender, daily activity range, and calorie intake.

Common ratios of the macronutrient breakdown of a ketogenic diet are 5-10% carbohydrates, 15-25% protein, and 65-75% fat.

Now let’s get started on how you can calculate your Keto macros.

Carbohydrates

5-10% carbohydrates equals approximately 20-50 grams of carbohydrates per day. Since the ketogenic diet is low in carbohydrates, you will also need to keep your carbohydrate intake low. What you can do is eat your carbohydrates separately.

Before getting your total number of carbs, you first need to calculate your total daily energy expenditure (TDEE). Remember that, as mentioned above, you will also need to record your activity streak. That set of assets will equal your TDEE. At that point, you’ll need to multiply that by your total number of calories which should look like this:

TDEE x % total calories / 4 = Grams of carbohydrates per day

You can also try this calculation;

Total number of calories x (Percentage of carbohydrate cravings) / 4 = Total number of carbohydrates

For example, your total calorie intake is 2,000 and you want to keep your carbohydrate intake to only 5% per day.

2,000 x 0.05 = 100

100 / 4 = 25

Your total daily carbohydrate intake will be 25 grams.

You can also look for a standard online Keto calculator that can help you as you calculate your daily carb intake.

Protein

If you’re new to the ketogenic diet and have a mildly active lifestyle, the estimated grams per pound of lean body mass will range from 0.8 to 1.0. However, if you are into bodybuilding, you may need 1.0-1.2 grams per pound of lean body mass.

You should have a general idea of ​​what your body’s goal is and then use that to get your ranges that determine how much protein you need.

Let’s say you want to maintain your body weight at 110 pounds, your body mass will need approximately 70-88 grams of protein per day.

If you want to calculate the total number of calories from that amount of protein, calculate 70-88 grams of protein multiplied by 4 to get the total number of calories from protein.

Fat

Going on a ketogenic diet will require your body to consume 70-80% of calories. To know the total amount of fat you need, you’ll need to add the total number of proteins to the total number of carbohydrates and then subtract 100 from your final answer. The most recent numbers will be the total amount of grease needed.

You may get different results each time you try to calculate your total fat count. This could also be due to your varying body mass. However, you will have to change your macros from time to time.

Your total fat count might even shock you at first. But do not worry. As stated above, you will need 65-75% fat to stay in ketosis.

Know your Keto macros

You can be your personal ketogenic macro calculator. However, calculating your Keto macros above may not be 100% accurate. If you would like to double check, you can consult an online Keto macro calculator.

Since following a ketogenic diet will also cause you to lose weight, you will also need to monitor and adjust your macros to make your daily macro intake more supportive of your current body mass.

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