There’s no question that Keto is a trend that’s here to stay. Everyone, from celebrities to your next-door neighbor, seems to be getting in on the action. Why? Well, ketogenic diets seem doable and a lot of people have actually experienced success using them. So, what does that mean for you? Well, if you decide to do a ketogenic diet, it could mean a little extra effort where eating is concerned. Especially, since you can’t just eat whatever you want. But, even if you know the gist of a ketogenic diet, what are you really supposed to eat? That’s where this new Ketogenic Macro Calculator comes in handy.
Now, there are probably several websites or even people out there who will tell you how to calculate the appropriate keto diet for yourself. But, we feel like this is the Best Ketogenic Macro Calculator. And, lucky for you, it’s pretty easy to use. Just remember that when it comes to dieting, your doctor should have the final say in what you’re eating. Because, they have your best interest at heart. Now, let’s get into using this Ketogenic Macro Calculator.
Ketogenic Macro Calculator | How To Use It
- Choose Your Units of Measurement – Either US Customary Units or the Metric System.
- Indicate Your Sex – Currently this model only accommodates for Male and Female. We ask that you select the option that most closely represents you.
- Add Your Age – The model does not accept entries under age 8. We don’t necessarily recommend that children use a ketogenic diet or our Ketogenic Macronutrient Calculator.
- Type Your Weight – Make sure you use the units that are consistent with the option you selected.
- Put Your Height – Again, make sure to use the appropriate units of measurement.
- Select Your Body Fat – A doctor may be able to tell you what your body fat percentage is. Because, you really can’t tell from just your weight and height alone. (Muscle weighs more than fat, after all.)
- Write Net Carbs – In the last field, put the number of net carbs you want to consume in a day. As we indicate under the field, a typical ketogenic diet usually does around 20-30 grams of net carbohydrates.
- Show Your Intent – Under the Maintenance Chart, put whether you’d like to lose weight or add weight (or put a custom option). The Ketogenic Macro Calculator should adjust accordingly.
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|
Ketogenic Macro Calculator Disclaimer
Now, we did mention this above. But, we wanted to say again that our Ketogenic Nutrient Calculator should not replace medical advice. In fact, even if you think that the information from the Ketogenic Macro Calculator is spot-on, we recommend you follow this up with advice from a doctor or dietician. Because, it’s very important to get the most out of what you’re eating. And, it’s actually very easily to cause yourself bodily harm due to poor eating habits. So, going overboard on a diet can have the same disastrous effects. Consulting your doctor can help make the most of the Ketogenic Macro Calculator.
Ketogenic Macro Foods
Now that you’ve seen what you’re supposed to be eating, let’s talk about what this all means. Because, not everyone understands the differences between fats, proteins, and carbohydrates. Well, firstly, we’ll say that these are all macronutrients. Micronutrients, on the other hand, are things like specific vitamins and minerals. (Micronutrients are also very important to your health, and you shouldn’t neglect them in favor of sticking to certain macronutrient totals.) Now, it might surprise some that any individual food can contain fats, proteins, and carbohydrates! But, some foods are better sources of one macronutrient than the others. So, now that you’ve seen our Ketogenic Macro Calculator, let’s talk about which foods represent their categories the best.
Knowing our Ketogenic Macro Calculator, it’s likely that your daily intake from fat is supposed to be somewhere around 70%. That’s pretty standard for a ketogenic diet. But, there is more than one kind of fat. There are monounsaturated, polyunsaturated, saturated, and trans fats. For example, canola, olive, peanut, and safflower oils are monounsaturated. Polyunsaturated fats include corn oil, soybean oil, and flaxseed oil. Next, saturated fats are those in red meats and milk products, but also include palm and coconut oils. Trans fats are processed and show up in stick margarine and vegetable shortening, but also in some processed foods. A fast way to tell what you’re dealing with is that mono- and polyunsaturated fats are generally liquid at room temperature. Saturated and trans fats are usually solid.
Of course, not all fats come from just oils. The sources of these oils, like avocados, nuts, seeds, meats, and dairy all contain fat. But, they can contain other macronutrients, too! Let’s continue on with finding out what makes up the macronutrients from our Ketogenic Macro Calculator.
You might not know that proteins actually build and repair tissues. So, if you’re trying to build muscle, they’re pretty important. And, a lot of athletes and bodybuilders really try to stock up on them. Popular sources of protein are generally seafood, eggs, and lean meat and poultry. But, vegetarian sources exist too, like beans and peas, soy, and nuts and seeds. Additionally, dairy products also contain protein, though it tends to be with some additional fats. Plant-based proteins generally have less fat and cholesterol. And, they tend to have more fiber. All right, let’s hit up the last macronutrient from our Ketogenic Macro Calculator.
Now, you might think carbohydrates are deadly. After all, we always hear about people trying to get rid of carbs in their diet. And, ketogenic diets especially limit the amount of carbohydrates you can eat. A strict keto diet might only include around 5% of calories from carbohydrates. But, carbohydrates are a good source of glucose, which the body requires to run. As for carbohydrates, there are two types: simple and complex carbohydrates. You can think of simple as “sweet” sources: generally, fruit, vegetables, milk, and sweeteners. Complex carbohydrates are more from starches like breads, pasta, rice, potatoes, corn, green peas, and beans.
Ketogenic Macro Calculator | Conclusion
We hope that you got the chance to test out our Ketogenic Macro Calculator today. And, we hope that if you are trying a ketogenic diet, you’re doing it safely! Thanks for reading Keto Pills!