How to Calculate Macros on the Keto Diet
Because there are so many Keto macro calculators available online, calculating your daily keto macros has never been easier.
Look for a Ketogenic calculator that takes into account your age, BMI, weight, gender, daily activity, and calorie consumption for a more accurate calculation.
The macronutrient profile of a Ketogenic diet is typically 5-10 percent carbs, 15-25 percent protein, and 65-75 percent fat
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Let's get started on figuring out how to calculate your Keto macros.
Carbohydrates
Carbohydrates in the range of 5-10% are equivalent to 20-50 grams per day. Because the Ketogenic diet is low carb, you'll need to limit your carb consumption as well. You may divide your carbohydrates and consume them individually.
You must first calculate your Total Daily Energy Expenditure before calculating your total quantity of carbohydrates (TDEE). Remember that, as previously said, you will need to keep track of your actions as well. Your TDEE will be equal to that set of activities. After that, you'll need to multiply it by your total number of calories, which should look like this:
Grams of carbohydrates per day = TDEE x Total percent of calories / 4
Try this calculation as well:
Total number of carbohydrates = Total number of calories x (Desire proportion of carbs) / 4
For example, suppose your daily caloric intake is 2,000 calories and you want to limit your carb intake to 5%.
100 100 / 4 = 25 2,000 x 0.05 =
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Each day, you'll consume 25 grams of carbs.
You may also use a common online Keto calculator to assist you to figure out how much carbs you should eat on a daily basis.
Protein
If you're new to the Ketogenic diet and have a relatively inactive lifestyle, your anticipated grams per pound of lean mass will be between 0.8 and 1.0. If you're into bodybuilding, though, you could require 1.0-1.2 grams of protein per pound of lean muscle.