Macros (g)

Keto Diet Macros Formula:

\[ \text{Macros} = \begin{cases} \text{Net Carbs} & < 50g \\ \text{Protein} & = 0.8-1.2g \times \text{weight (kg)} \\ \text{Fat} & = \text{Remaining calories to meet daily needs} \end{cases} \]

Weight:

Activity Level:

Weight Goal:

Recommended Daily Macros:

Net Carbs:

Protein:

Fat:

Total Calories:

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1. What Are Keto Diet Macros?

The ketogenic diet focuses on high fat, moderate protein, and very low carbohydrate intake to induce ketosis. The standard macro ratios are typically 70-80% fat, 20-25% protein, and 5-10% carbohydrates.

2. How Does the Calculator Work?

The calculator uses these formulas:

\[ \begin{align*} \text{Protein} &= 1.0 \times \text{weight (kg)} \\ \text{Net Carbs} &= 25g \\ \text{Fat} &= \frac{\text{Total Calories} - (\text{Protein} \times 4 + \text{Net Carbs} \times 4)}{9} \\ \text{Total Calories} &= \text{weight} \times 24 \times \text{activity multiplier} \times \text{goal factor} \end{align*} \]

Where:

Protein — 1g per kg of body weight (adjustable based on activity)
Net Carbs — Fixed at 25g for ketosis
Fat — Makes up remaining calories (9 calories per gram)
Activity Multipliers — Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725)
Goal Factors — Loss (0.8), Maintenance (1.0), Gain (1.2)

3. Importance of Tracking Macros

Details: Proper macro balance is essential for maintaining ketosis. Too many carbs can kick you out of ketosis, while inadequate protein can lead to muscle loss.

4. Using the Calculator

Tips: Enter your weight in kg, select your activity level and weight goal. For best results, use a food scale and tracking app to monitor your actual intake.

5. Frequently Asked Questions (FAQ)

Q1: Why are net carbs limited to 25g?
A: Most people enter ketosis at 20-50g net carbs daily. 25g is a safe starting point that works for most individuals.

Q2: Can I adjust the protein amount?
A: Yes, athletes may need 1.2-1.7g per kg. The calculator uses 1.0g as a baseline for moderate activity.

Q3: What counts as net carbs?
A: Net carbs = total carbs - fiber - sugar alcohols. Focus on carbs from vegetables, nuts, and dairy.

Q4: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q5: What if I'm not losing weight?
A: Double-check your tracking accuracy, consider reducing calories by 5-10%, or consult a nutritionist.