1. What is the Ketogenic Diet Macro Calculation?

The ketogenic diet macro calculation determines the optimal balance of carbohydrates, proteins, and fats to maintain ketosis while achieving weight loss goals. This calculator uses standard keto ratios adjusted for individual weight and calorie needs.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• Carbs — Fixed at 20g to maintain ketosis
• Protein — Based on lean body mass (1.5g per kg of weight)
• Fat — Calculated to meet remaining calorie needs
• 4 — Calories per gram of protein or carbs
• 9 — Calories per gram of fat

Explanation: The formula ensures minimal carbs, adequate protein to preserve muscle, and sufficient fat for energy while maintaining calorie deficit for weight loss.

3. Importance of Macro Tracking

Details: Precise macro tracking is essential for maintaining ketosis, ensuring proper nutrition, and achieving weight loss goals on a ketogenic diet.

4. Using the Calculator

Tips: Enter your daily calorie target and current weight in kg. For best results, use a calorie target that creates a 10-20% deficit from your maintenance calories.

5. Frequently Asked Questions (FAQ)

Q1: Why are carbs limited to 20g?
A: 20g of net carbs is generally the threshold to guarantee ketosis for most people, though some may tolerate slightly more.

Q2: Is 1.5g protein per kg too much for keto?
A: This moderate protein level supports muscle retention without significantly impacting ketosis for most individuals.

Q3: What if my fat calculation seems very low?
A: Ensure your calorie target isn't too aggressive. Very low fat intake may indicate an unsustainable calorie deficit.

Q4: Should I adjust these macros over time?
A: Yes, recalculate whenever your weight changes by more than 5kg or you change your calorie target.

Q5: Are these macros suitable for everyone?
A: Athletes or those with special medical conditions may need individualized adjustments. Consult a nutritionist if unsure.