Keto Macro Calculator Bodybuilding

Keto Macros Formulas:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE \] \[ P = (DC \times 0.20) / 4 \] \[ C = (DC \times 0.05) / 4 \] \[ F = (DC \times 0.75) / 9 \]

Weight:

Height:

Age:

years

Activity Factor:

BMR:

TDEE:

Daily Calories:

Protein:

Carbs:

Fat:

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1. What is the Keto Macro Calculator?

The Keto Macro Calculator helps bodybuilders following a ketogenic diet determine their optimal macronutrient ratios. It calculates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended protein, carb, and fat intake for muscle growth while maintaining ketosis.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

\( W \) — Weight in kg
\( H \) — Height in cm
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( DC \) — Daily calories (same as TDEE)
\( P \) — Protein in grams
\( C \) — Carbs in grams
\( F \) — Fat in grams

Explanation: The calculator first determines your base calorie needs (BMR), then adjusts for activity level (TDEE). Macros are calculated using standard keto bodybuilding ratios (20% protein, 5% carbs, 75% fat).

3. Importance of Keto Macros for Bodybuilding

Details: Proper macro ratios are essential for maintaining ketosis while supporting muscle growth. The 20/5/75 ratio provides enough protein for muscle synthesis while keeping carbs low enough for ketosis and sufficient fat for energy.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. For accurate results, measure your weight in the morning before eating and use your current height.

5. Frequently Asked Questions (FAQ)

Q1: Why use 20/5/75 ratios for bodybuilding?
A: This ratio provides adequate protein for muscle growth (1.2-1.7g per kg of lean mass), minimal carbs to maintain ketosis, and sufficient fat for energy needs.

Q2: Should I adjust these macros?
A: Advanced bodybuilders may adjust protein up to 25% and fat down to 70% during bulking phases, but monitor ketone levels.

Q3: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q4: What if I'm not losing fat?
A: Reduce calories by 10% (multiply TDEE by 0.9) while maintaining the same macro ratios.

Q5: Can I build muscle on keto?
A: Yes, with proper protein intake, strength training, and adequate calories. Muscle growth may be slower than on high-carb diets but with better fat loss.