Keto Macro Calculator To Lose Weight

Keto Macros Ratio:

\[ 5\% \text{ Carbohydrates } | 25\% \text{ Protein } | 70\% \text{ Fat} \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Daily Calories:

Macros (g):

Macros Ratio:

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1. What Are Keto Macros?

The ketogenic diet focuses on high fat, moderate protein, and very low carbohydrate intake. The standard keto macros ratio is 5% carbohydrates, 25% protein, and 70% fat. This macronutrient distribution helps your body enter and maintain ketosis, a metabolic state where you burn fat for fuel instead of carbohydrates.

2. How Does the Calculator Work?

The calculator uses the following steps:

\[ \text{BMR} = \text{Gender-based equation} \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Multiplier} \] \[ \text{Weight Loss Calories} = \text{TDEE} \times 0.8 \] \[ \text{Macros} = 5\% \text{ Carbs} | 25\% \text{ Protein} | 70\% \text{ Fat} \]

Where:

BMR — Basal Metabolic Rate (calories burned at rest)
TDEE — Total Daily Energy Expenditure (calories burned with activity)
Activity Multiplier — Based on your activity level

3. Importance of Macro Tracking

Details: Proper macro tracking ensures you maintain ketosis while getting adequate nutrition. The 5/25/70 ratio helps optimize fat burning while preserving muscle mass.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: Why 5% carbs?
A: Keeping carbs very low (typically under 20-50g net carbs) is essential for maintaining ketosis.

Q2: Can I adjust the protein percentage?
A: The 25% protein is a general guideline. Those who are very active or strength training may need slightly more protein.

Q3: What foods fit these macros?
A: Focus on fatty meats, fish, eggs, high-fat dairy, nuts, seeds, low-carb vegetables, and healthy oils.

Q4: How quickly will I lose weight?
A: Most people lose 1-2 kg per week in the beginning, with slower loss as they approach their goal weight.

Q5: Should I track net or total carbs?
A: For keto, track net carbs (total carbs minus fiber). The calculator shows total carb grams.