Keto Calculator or Keto Macro Calculator

What is Keto Calculator or Keto Macro Calculator?

A keto calculator or keto macro calculator, is a tool that helps determine the ideal daily intake of macronutrients—fat, protein, and carbohydrates—for someone following a ketogenic diet. The purpose is to ensure the body reaches and maintains a state of ketosis, where it primarily burns fat for energy instead of carbohydrates. This involves calculating the Total Daily Energy Expenditure (TDEE) and breaking it down into macros aligned with the ketogenic diet

In general the ratio of macronutrients is considered 30% protein, 30% fat, and 40% carbohydrates, where approximately protein provides 4 calories per gram, fat provides 9 calories per gram, and carbohydrate provides 4 calories per gram. But in case of keto calculator for the keto diet the macro nutrients ratio should be 20-25% protein, 70-75% fat, and 5-10% carbohydrates.

In this particular keto calculator the macro ratio given is 20% protein, 70% fat, and 10% carbohydrates. It is considered to be one of the best macro ratio for ketogenic diet.

Formula Used in Keto Calculator:

Protein (gm/day) = (20% of TDEE) ÷ 4

Fat (gm/day) = (70% of TDEE) ÷ 9

Carbohydrates (gm/day) = (10% of TDEE) ÷ 4

You can also check out the general macro calculator, or if you want to check in detail how TDEE is calculated, check out the TDEE calculator on our website.

Interpreting the Results

The output will provide:

• Calories per day (TDEE): Total energy expenditure for maintaining current weight.
• Macros in grams: Specifies the daily intake for fat, protein, and carbs in grams. These are adjusted to keto ratios.

Improving Health on a Keto Diet

• Focus on Nutrient-Dense Foods: Opt for whole foods, healthy fats (like avocados, olive oil), and lean proteins.
• Exercise Regularly: Exercise helps maintain muscle and overall metabolic health.
• Monitor Health Markers: Keep track of changes in energy levels, sleep quality, and blood markers (lipids, glucose, etc.) with regular health checkups.
• Progress Gradually: Start with mild carb reduction, and gradually transition to a strict keto to minimize side effects.