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So,what is a Keto Calculator?
So, you are thinking about getting started on the ketogenic diet? If so, then one of the first steps is to use this Keto Calculator to determine the macros that are specific to your body and your goals. This is a highly individualized macro calculator and for that reason the results will be tailored to you and only you!
Before we begin, what is a macro?
To begin with, macronutrients (or macros) are very important to the ketogenic diet. Macronutrients are fats, protein, and carbohydrates, and they are indeed the major building blocks of the foods we eat. In short, the ketogenic diet all boils down to eating foods that have the right macronutrient composition.
Another key point is that all three of these nutrients have different effects on ketosis from their digestion and have consequent effects on blood glucose and hormones.
- Fats are 90% ketogenic and 10% anti-ketogenic. This is because of the small amount of glucose that is released in the conversion of triglycerides.
- Proteins are typically ranked at 45% ketogenic and 58% anti-ketogenic. This is due to the fact insulin levels rise from over half of the ingested protein being converted to glucose.
- Carbohydrates are of course 100% anti-ketogenic. Reason being, they raise both blood glucose and insulin.
So, how do you calculate your macros?
To begin with, cutting carbs and upping fats is the quickest way to induce ketosis. Because of that, a good starting point is a limit of 5% of your daily intake to carbs which is equal to 20 grams per day. Overall, most people do just fine counting net grams of carbs (Total Carbs – Dietary Fiber = Net Carbs) and staying under 50 total grams of carbs per day.
With that said, it is important to note that those who are insulin-resistant, Type-2 Diabetic (unless they are taking insulin), and/or have metabolic damage from years of dieting and/or eating disorders (a slow metabolism) will have a lower carbohydrate tolerance and should stay at 20 TOTAL grams of carbs per day. Therefore, carbs will make up about 5% of their daily intake.
Next, you need to determine your lean body mass and set protein goals accordingly. With this in mind, protein should be about 20-25% of their daily intake, typically between 0.6-0.8 grams of protein per pound of lean body weight. However, anything below 0.6 grams can cause a loss in muscle, and we do not want that!
Finally, and most important, is fats. Specifically, we want the total daily caloric intake to be about 70-80% fat.
As can be seen, macronutrient goals vary greatly from person to person. So, it takes a bit of experimenting to get it exactly right, and the body’s needs change over time and at different seasons of life.
Knowing macronutrient numbers (protein, fats, carbs) and your daily calories is important for your success in weight loss goals! Generally, you want to keep below 20 grams of net carbs to stay in ketosis, but how about your fat and protein? For this reason, you can use this Keto Calculator to find out exactly what your daily calorie intake and macronutrient breakdown should be.
How to Use this Keto Calculator:
- Change unites to US Customary or keep them set to metric
- Select your gender
- Enter your current age
- Enter your current weight
- Enter your height
- Enter your current activity level
- Enter your current percentage of body fat. If you do not know this you can Click Here to get an estimate
- For net carbs I high recommend starting with 20g
- Scroll down to your results. Here you can change your goals to weight loss, weight gain or even to set custom macros. For weight loss, I suggest that you follow the Moderate Calorie Deficit results for your macros.
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|
Undoubtedly, keto is not one size fits all. Specifically, take the time to dial in your personal macros in a way that benefits you the most. Basically, carbs are a daily max, protein is a goal to reach, and fat is to satisfy. Of course, the macro calculation above is meant to be a good starting place. However, optimal macros will likely vary based on your own trial and error.
So, what next?
Obviously you’re thinking, what do I do next? Meanwhile, there’s a simple solution!
Join a growing community of others who are on the ketogenic diet of course! Most important, you will gain access to the Ketogenic Success Facebook Group where you will find daily support, ketogenic living tips, and supplement recommendations. In addition, you will be able to participate in exclusive weekly live video question and answer sessions.
As a result, your consistent weekly plans will turn into long-term results!