Keto Calculator

How to Calculate Keto Macros

Calculating your macronutrient ratios for a ketogenic diet involves several steps. This process takes into account your individual characteristics and goals to provide personalized recommendations. Here's a detailed explanation of how to calculate your keto macros:

Keto Macro Calculation Formula

The keto macro calculation involves several formulas:

1. Calculate Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation:
   • For males: $$BMR = 10 * weight + 6.25 * height - 5 * age + 5$$
   • For females: $$BMR = 10 * weight + 6.25 * height - 5 * age - 161$$
   Where weight is in kg, height is in cm, and age is in years.
2. Calculate Total Daily Energy Expenditure (TDEE): $$TDEE = BMR * Activity Factor$$
3. Adjust calories based on goal (e.g., 15% deficit for weight loss)
4. Calculate macronutrients:
   • Protein: 1.6g per kg of body weight
   • Carbs: Fixed at 20g for keto
   • Fat: Remaining calories after protein and carbs

Calculation Steps

1. Input personal data: age, gender, height, weight, activity level, and goal.
2. Calculate BMR using the appropriate formula based on gender.
3. Multiply BMR by activity factor to get TDEE.
4. Adjust calories based on goal (deficit for weight loss, surplus for weight gain).
5. Calculate protein intake based on body weight.
6. Set carbs to 20g for a standard ketogenic diet.
7. Calculate fat intake to fill the remaining calories.
8. Convert grams to percentages of total calories for each macronutrient.

Example Calculation

Let's calculate the keto macros for a 30-year-old female who is 165 cm tall, weighs 70 kg, has a moderately active lifestyle, and wants to lose weight.

Step 1: Calculate BMR

$$\begin{align} BMR &= 10 * 70 + 6.25 * 165 - 5 * 30 - 161 \\ &= 700 + 1031.25 - 150 - 161 \\ &= 1420.25 \text{ calories/day} \end{align}$$

Step 2: Calculate TDEE (moderately active = 1.55)

$$\begin{align} TDEE &= 1420.25 * 1.55 \\ &= 2201.39 \text{ calories/day} \end{align}$$

Step 3: Adjust calories for weight loss (15% deficit)

$$\begin{align} Calories &= 2201.39 * 0.85 \\ &= 1871.18 \text{ calories/day} \end{align}$$

Step 4: Calculate macronutrients

Protein: $$70 * 1.6 = 112 \text{ g}$$

Carbs: 20g (fixed for keto)

Fat: $$\frac{1871.18 - (112 * 4 + 20 * 4)}{9} = 146.13 \text{ g}$$

Final Keto Macros:

• Protein: 112g (24% of calories)
• Fat: 146g (70% of calories)
• Net Carbs: 20g (6% of calories)

Visual Representation

This pie chart illustrates the typical macronutrient distribution for a ketogenic diet. The high fat content (70%) is characteristic of keto, with moderate protein (24%) and very low net carbs (6%). This distribution helps induce and maintain a state of ketosis, where the body primarily burns fat for fuel instead of carbohydrates.