Calculating your daily Keto macros is now more convenient because there are many Keto macro calculators you can use online.
For a more accurate calculation, you can look for a Ketogenic calculator that includes your age, BMI, weight, gender, activity set for the day, and calorie intake.
A common ratio of macronutrient breakdown in a Ketogenic Diet is 5-10% carbohydrates, 15-25% protein, and 65-75% fat.
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Now let’s start looking at how Keto macros are calculated.
5–10% carbs equals approximately 20–50 grams of carbs per day. Since the Ketogenic Diet is a low-carb Diet, you must also keep your carb intake low. What you can do is eat your carbs separately.
Before getting your carb totals, you need to calculate your total daily energy expenditure (TDEE). Remember, as mentioned above, you must also record your activity set. This set of activities will be equivalent to your TDEE. At that point, you have to multiply it by your calorie total, which looks like this:
TDEE x % of total calories / 4 = grams of carbohydrates per day
You can also try this calculation;
Total Calories x (Desired Percent of Carbohydrates) / 4 = Total 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 is 25 grams.
You can also look for a standard online Keto calculator that can help you calculate your daily carbohydrate intake.
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If you are new to the Ketogenic Diet and have an active lifestyle, the estimated range of grams per pound of lean body mass is 0.8–1.0. 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 your body’s goals and then use that to determine the range of how much protein you need.
Assuming you want to keep your weight at 110 pounds, you need about 70-88 grams of protein per day for your body weight.
If you want to calculate total calories from this amount of protein, multiply 70-88 grams of protein by 4 to get the total calories from protein.
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Going on a Ketogenic Diet requires your body to consume 70-80% of your calories. In order to know the total fat you need, you must add your protein total to your carbohydrate total and subtract 100 from your final answer. The nearest number will be the total fat you need.
You may get different results each time you try to calculate total fat. It could also be because your weight is also different. However, you will have to adjust the macro from time to time.
Your fat total might even shock you at first. But don’t worry. As mentioned above, you need 65-75% fat to stay in ketosis.
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you can be yourself Ketogenic Macro Calculator. However, the calculations of the Keto macro above may not be 100% accurate. If you wish to double check it, you can consult the online Keto macro calculator.
since once Ketogenic Diet Will also make you lose weight, you will also have to check and adjust your macros to make your daily macro intake more conducive to your current weight.
Custom Keto Diet – Updated For 2022 – AOV at All Time High!