Method Weight Loss || How to Calculate Macros on the Keto Diet
Method Weight Loss || How to Calculate Macros on the Keto Diet
Calculation of your daily keto macros is now more comfortable, as there is a lot of Keto macro calculators that you can use online.
For a more precise calculation, it is possible to look for a ketogenic calculator that includes its age, body mass index, weight, sex, its sets of activities for the day and calorie intake.
The common proportions of macronutrients Breakdown of a ketogenic diet are 5-10% carbohydrates,% protein of 15-25, and 65-75% fat.
Now let’s start looking at how you can calculate your Keto macros.
Carbohydrates
5-10% carbohydrates is equivalent to approximately 20-50 grams of carbohydrates per day. Since the ketogenic diet is a low carbohydrate, it also has to maintain its low carbohydrate consumption. What you can do is eat carbohydrates separately.
Before achieving your total number of carbohydrates, it is necessary to first calculate your total daily energy expenditure (maintenance level). Remember that as mentioned above, you will have to register your set of activities as well. That set of activities will be equal to its maintenance level. By then, you will have to multiply for the total number of calories that you will have to have this aspect:
Getd x Total% calories / 4 = grams of carbohydrates per day
You can also try this calculation;
Total number of calories X (percentage desire for carbohydrates) / 4 = Total number of carbohydrates
For example, total calorie intake is 2,000 and wishing to maintain 5% carbohydrate consumption only per day.
2000 x 0.05 = 100
100/4 = 25.
Its total daily carbohydrate intake will be 25 grams.
You can also search for a standard KETO online calculator that can help you as calculate for daily carbohydrate intake.
For More Tips Click Here
Protein
If you are new to the ketogenic diet and have a slightly active lifestyle, the estimates grams per pound of lean mass are extended from 0.8-1.0. However, if you are in bodybuilding, you may have 1.0-1.2 grams per pound of lean mass.
You must have a general idea of what your body is target and then use that to get your ranges that determine the amount of protein you need.
Let’s say you want to maintain your body weight at 110 pounds, it will be more or less you will need your body mass 70-88 grams of protein per day.
If you want to calculate the total calories number of the amount of protein that, calculate 70-88 grams of protein multiplied by 4 to give you the total number of calories from protein.
Fat
Making a ketogenic diet will require your body to consume 70-80% of the calories. In order to know its total amount of fat needed, you will have to summarize your total number of protein with the total number of carbohydrates and then deduct the 100 of the final answer. The most recent numbers will be the total number of grease needed.
You can get the results that varies each time you try to calculate your total fat number. This may be due to your dot mass varies as well. However, you will have to adjust your macros from time to time.
Its total number of fat could even shock at the beginning. But do not worry. As mentioned above, you will need 65-75% fat in order to stay in ketosis.
Know your macros Keto
You can be your own macro calculator ketogenic. However, the calculation of the above Keto macros can be 100% reliable. If you want double checked, you can consult a calculator macro Keto online.
Since going on a ketogenic diet will also make you lose weight, you also need to check and adjust your macros to make your daily intake more conducive macro for your current body mass.
