Step 3: Pick your target weight and an optimal keto diet plan. In case of doubt, pick the lower number from the list above most people tend to overestimate their exercise level or forget about the cheat days that happen from time to time. Extra active lifestyle (very hard exercise, physical job or sports 6-7 days/week): 2.0.Very active lifestyle (hard exercise or sports 4-5 days/week): 1.75.Moderately active lifestyle (moderate exercise or sports 2-3 days/week): 1.6.Slightly active lifestyle (light exercise or sports 1-2 days/week): 1.4.Sedentary lifestyle (little or no exercise): 1.2.This value is calculated according to two formulas – one for men and one for women:īMR(men) = (10 × weight / 1 kg + 6.25 × height / 1 cm - 5 × age / 1 year + 5) kcal / dayīMR(women) = (10 × weight / 1 kg + 6.25 × height / 1 cm - 5 × age / 1 year - 161) kcal / dayĪfter you calculate your BMR, you need to multiply it by a factor corresponding to your physical activity level: It allows you to find your basal metabolic rate (BMR) – the amount of energy needed for your body to support its vital functions. Our keto macronutrients calculator is based on the Mifflin – St Jeor equation. Step 2: Calculate the calorie intake required for sustaining your current weight. Your activity level – Intuitively, the more physically active you are, the more energy you need.Your age – Younger people need more energy from food and.Your height and weight – If you're petite, you'll need fewer calories than a tall, well-built sportsman.Your sex – Women typically have a lower calorie intake than men.Our keto calculator takes into consideration the following factors: A teenager who plays in his school football team will have a different nutritional intake than his mother, who has a 9-to-5 sedentary job. Your diet should be adjusted to your body's needs. Step 1: Provide information about yourself.
The process of finding your personalized keto macros ratio is divided into four steps. Bookmark the keto macro calculator and revisit it often to adjust as you progress.You can use this keto macro calculator to plan your diet and achieve your goal weight (if you don't know what to aim for, the ideal weight calculator is there for you). The resulting calculated keto macros will be perfect for you.įollow your macros from the keto calculator and you will see a dramatic loss in weight. If you are well overweight and for simplicity just put 45 into the Keto Calculator for your Body Fat Measurement.
#Keto fat protein carb percentages skin#
If you want to measure your skin folds you will need some inexpensive skin fold callipers that you can get here. Phinney. We highly recommend it, read it if you want to really educate yourself about Ketogenic Dieting. This is explained on page 129 in The Art and Science of Low Carb Living by Dr Jeff S. You can measure body fat ” at home” with skinfold measurements. Measuring Body Fat For Accurate Keto Macros It has been proven appetite will become suppressed naturally. The most important thing for those beginning the Ketogenic Diet is not total calories consumed ( to start with ) it is your elimination of carbohydrates and sticking to your macros from the keto calculator.īy sticking with your calculated keto macro ratios of (approximately) 70% Fat, 25% Protein and 5% (no more than 30gram) Carbohydrates. If you’re unsure of your body fat percentage and know that you’re overweight just put in 45%. Then add your body fat percentage to establish your daily macros. The keto macro calculator is adjustable to produce different results depending on your ketogenic diet goals such as weight loss, maintenance or muscle gain.Įnter your current weight in pounds or kilograms into the Keto Macro Calculator.
Keto Macros For Weight Loss or Muscle Gain That is because fat contains 9 calories per gram compared to proteins 4 calories per gram as well as carbohydrates 4 calories per gram. You will note that the total calories for fat macros per gram in the keto calculator results are much more than both protein and carbohydrates calories per gram. Keto Macro FAQsīe aware that excess protein can and will throw you out of ketosis and too little protein will see you unable to maintain lean mass (muscle). And you won’t go wrong, they really are a necessity to keep you in check. To be really precise with your diet and check ketosis use a Keto Meter to Monitor Ketone Levels. Daily Ketogenic Macro Breakdown as a Percentage Fat% If you’ve reached your weight loss goal and want to build lean muscle mass, do not exceed 1.0 if you wish to stay in ketosis and reap the keto diets many benefits, physically and cognitively. To lose fat and maintain muscle, leave protein macro ratio at 0.6 you may adjust the Keto Calculator upwards to 1.0 grams of protein in maintenance or muscle gaining mode.
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