For keto dieter, counting fat, protein, and carbs, the keto macros, are more important than counting your calorie intake. The aim of a keto diet is to let your body into a state of ketosis. This is a state where your body burns fat instead of the usual glucose from your carbs. To achieve this kind of state, you need a low-carb and high-fat meal.
Roughly, keto dieters use these percentages as a guide as to how much are they allowed to eat for each macro. The portions for keto macros are: fat, 75%, protein, 20%, and carbohydrates (carbs), 5% or less. This is a rough estimate of macro percentage you need to achieve.
The proper percentages of keto macros for you will depend on the recommendation of your dietitian. This will rely on your body type, health condition, health history, and other factors.
You may calculate your own keto macros but this is just a simple calculation. You still need a proper dietitian to do this for you. This macro percentage calculator takes into account these factors in order for you to get your right macro count.
Counting Your Keto Macros
BMR is your total amount of calories the body should have in order for it to function well. Signs that your body is working well is you are comfortably breathing well even during physical activity like biking. The more dense you are, the more you need calories to provide energy for the total mass that you have. You can using the equation to compute your BMR.
Here are the factors you needed to complete the equation:
- Your Current Weight (Pounds)
- Your Current Height (Inches)
- Your Current Age
Now, you may compute your BMR by using the Harris-Benedict equation below:
66+ (6.2 . pounds of your weight) + (12.7 . inches of your height) – (6.76 . Your Current Age) = BMR
65.1 + (4.35 . pounds of your weight) + (4.7 . inches of your height) – (4.7 . Your Current Age) = BMR
Why should we include the above-mentioned factors to the calculations?
Height and mass: Your height and body weight determines your body mass. The denser you are, the greater calorie count you need to have daily.
Age: Body mass, especially muscle mass, declines after 30 years old. Your calorie count and possibly your BMR will also decline once you reach 30 years old.
Gender: The body composition of both genders are not the same. This gives a little bit of variance, standard, and accuracy to the calculation.
The BMR is the total calories you need per day to support the vital functions of your body. This includes all the internal metabolic activities of your body. In TDEE, factors in your daily exercise routine and your daily activity level. If you multiply TDEE by BMR, you will get the needed calories you need daily to support your activities.
TDEE is in a form of a list in which there is a certain number associated by the kind of exercise you are doing all day. Exercise does not mean, your usual gym exercise only. It means your overall physical daily exercises like how many your working activity, commuting activity, and so on and so forth.
This list is rated in these terms.
1.2: sedentary lifestyle
1.375: mild exercise 1 to 3 times a week
1.55: less frequent exercise 3 to 5 times a week
1.725: Intense exercise 6 to 7 times a week
1.9: Intensive and constant exercise
Once you select your appropriate TDEE number, multiply this with your answer in step 1 which is the BMR.
You got 2000 in your BMR calculation.
You chose 1.55 for “Moderate exercise of 3–5 days” per week to depict the level of physical activity you have per week.
How to compute:
BMR X TDEE Rate = Your total calorie expenditure
2000 x 1.55 = Your total calorie expenditure
Fat and lean mass of your body is also part of the overall body mass. In order for you to get an accurate number of calories used up in a day, you have to compute the amount of fat and muscle.
To get your fat and lean mass measurement, you can use any of the following determiners:
Tape Measure: Use a body tape to get the measurements of your neck, stomach, hips, arms, and legs. This is only an estimation of your body fat and may not be ridiculously accurate.
Skinfold calipers: This device is popular amongst doctors, dietitian, and so and so for. You can go to a doctor’s office and let them use this device to your you can do it yourself. You can purchase yourself this device.
DEXA scan: This is the most accurate determiner of body fat and muscle. It employs x-ray to measure even bone mineral density. This is quite expensive and can be seen in some hospitals.
To cut down on your body mass, you have to lessen your calorie intake daily. For starters, you can start with cutting down your calories of 10-15%.
To get the number of calories you may only eat daily, see how is it done below:
Convert the percentage to a number: 10% = 0.10
Calorie count – 0.10 (Total number of TDEE) = Maximum number of calories you can consume daily.
You can add the percentage of calories you want to cut but you are not allowed to go beyond 30% per day.
You are free to download applications that can compute for your calorie intake or monitor your calories.
If ever you are on a keto diet, you need to count every single macronutrient you should take. A keto dieters diet has very little amount of carbohydrates in it. An average of 5-10% percent of total daily carb intake is only allowed but this is still subject for a recommendation from your dietitian. Below is a formula on how you can compute the number of carbohydrates a day (in grams) you should only take.
- Total Daily Energy Expenditure (your computation from step 2)
- % of calories (5-10%)
Total Daily Energy Expenditure (% of calories)/4 = Allowed daily carb intake (grams)
Again, if you are want to immerse in a keto diet, you would also have to watch the amount of protein you should only consume in a day. Typically, the recommended amount of daily intake for protein ranges from 25% of your total calories.
First, look at the range below and pick in where you think you are placed:
Lives a sedentary life: 0.6 – 0.8 protein in grams (a pound of bodily mass) x 4 = allowed amount of calories from protein per day.
Lives with mild exercise: 0.8–1.0 grams of protein (a pound of bodily mass) x 4 = allowed amount of calories from protein per day.
Lifts weights: 1.0–1.2 grams of protein (a pound of bodily mass) x 4 = allowed amount of calories of protein a day.
In a keto dieters book, fat is a staple macronutrient for the body to be always in a state of ketosis. Usually, you would need to take up to 80% of fat daily. To calculate your daily fat intake, please refer to the calculations below:
- Sum of your allowed protein and carbohydrate per day (in percentages)
100 – (% Protein) + (% carbohydrate) = Percentage of your needed fat intake.