Macro Calculator For Keto Diet

Keto Macros Based on BMR:

\[ \text{Macros} = \left\{ \begin{array}{l} \text{Protein} = 0.8 \times \text{Lean Body Mass (kg)} \\ \text{Fat} = (\text{BMR} - \text{Protein Calories}) \times 0.7 / 9 \\ \text{Carbs} = \text{Fixed at 20-50g} \\ \end{array} \right. \]

BMR (cal):

calories/day

Weight:

Body Fat %:

Activity Level:

Macros (g):

Protein:

Fat:

Carbs:

Total Calories:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is BMR Based Keto Ratios?

The BMR (Basal Metabolic Rate) based keto ratios calculate optimal macronutrient distribution for a ketogenic diet based on your body composition and energy needs. It provides personalized protein, fat, and carbohydrate targets to maintain ketosis while meeting nutritional needs.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ \begin{cases} \text{Protein} = 0.8 \times \text{Lean Body Mass (kg)} \\ \text{Fat} = (\text{BMR} - \text{Protein Calories}) \times 0.7 / 9 \\ \text{Carbs} = \text{Fixed at 20-50g} \\ \end{cases} \]

Where:

Lean Body Mass = Total Weight × (100 - Body Fat %) / 100
Protein Calories = Protein (g) × 4
Fat Calories = Fat (g) × 9
Carb Calories = Carbs (g) × 4

Explanation: The formula ensures adequate protein for muscle maintenance, limits carbs for ketosis, and adjusts fat for energy balance.

3. Importance of Macro Calculation

Details: Proper macro ratios are essential for maintaining nutritional ketosis, preserving muscle mass, and achieving desired body composition changes on a ketogenic diet.

4. Using the Calculator

Tips: Enter your BMR (from a reliable calculator or test), current weight, body fat percentage, and activity level. For best results, measure body fat with calipers or DEXA scan rather than estimating.

5. Frequently Asked Questions (FAQ)

Q1: Why 0.8g protein per kg of lean mass?
A: This provides adequate protein for muscle maintenance without excess that could potentially interfere with ketosis.

Q2: Can I adjust the carb limit?
A: The standard keto limit is 20-50g net carbs. Some people may tolerate slightly more, especially if very active.

Q3: What if my calculated fat seems very high/low?
A: The calculator uses your BMR - adjust your activity level if you're very active or sedentary to get appropriate fat intake.

Q4: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight/body composition changes.

Q5: Is this suitable for athletes?
A: Athletes may need to adjust protein up to 1.2-1.7g/kg lean mass depending on training intensity.