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A keto macronutrient calculator takes the guesswork out of reaching your daily macro goals. It calculates your total daily energy expenditure (TDEE), then breaks it down into three major keto macros – fats, proteins and carbs.
The keto calculator also calculates your caloric deficit and surplus based on your activity level. This is an essential factor when trying to shed or gain pounds.
Carbohydrates
Carbohydrates are an essential source of energy. Not only do they aid in producing ATP (energy), but they’re essential for building cell membranes and absorbing fat-soluble vitamins as well.
Unfortunately, eating too many carbs can lead to weight gain and various health problems like type 2 diabetes. The ketogenic diet restricts carbohydrates in order for your body to burn fat instead of glucose–known as ketosis–through a process called fat burning.
On a keto diet, 55 to 75 percent of your calories should come from fat, 15 to 35 percent from protein, and less than 10 percent from carbs. These ratios are designed to keep insulin low so that your body can burn fat and enter ketosis more quickly.
As a general guideline, aim for 1.5-2 grams of fat per gram of protein; however, there is considerable flexibility here as well. You can use this macro calculator to customize your intake according to your physiology and health objectives.
Fats
Maintaining an appropriate ratio of protein, carbohydrates and fats is essential for success on any diet. Whether you’re trying to shed pounds, build muscle or enhance performance – or all three! Tracking macronutrients and calculating their amounts is a must in order to reach success.
A keto macronutrient calculator can assist you in determining your daily needs based on personal goals and lifestyle factors like age, gender, workout routine and activity level. Our calculator takes all these inputs and turns them into a personalized recommendation tailored specifically for you.
To get started on the keto journey, all that’s required is some basic information about yourself – age, weight, height and workout routine. With this data in hand, our keto calculator can suggest personalized macro percentages for protein, fat and carbs based on what works best for you.
Protein
If you’re on a keto diet, it is essential that you know how much protein, carbs and fat you should consume each day. Without this understanding, progress towards your objectives will be difficult and likely result in disappointing outcomes.
This free calculator takes into account all relevant factors like your gender, activity level and fitness goals to suggest an ideal range of protein, fat and carbohydrate ratios that will help you reach your objectives – increasing the likelihood that you’ll see tangible progress in both gym and scale!
The calculator also features a resting energy expenditure (REE) and physical activity energy expenditure (PAEE) calculation to help ensure you consume the correct number of calories on your keto diet. REE is the energy your body uses while resting, while PAEE represents how much power is necessary to perform exercise.
Vitamins & Minerals
Keto diets often restrict carbohydrates and replace them with high fats and proteins, making it difficult to get enough micronutrients from food alone. To ensure you’re getting all of your macros from keto foods such as eggs, low-carb veggies, meats, fish and cheese; make sure your meals include lots of these high-nutrient dense options!
Vitamins are essential for many bodily processes, such as normal brain and eye health, cellular energy production and immune system health. Unfortunately, getting enough of these vital vitamins can be especially challenging when on a restrictive diet like keto.
To guarantee adequate levels of vitamins and minerals in your body, try eating a variety of healthy, unprocessed whole foods. Supplementing can be useful if diet alone cannot meet your daily requirements; however, ensure you select an effective multivitamin with ingredients most likely to be absorbed by the body – like magnesium, calcium or potassium which may be lost during keto dieting.