1. What is the Keto Diet?

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. It typically contains 70-80% fat, 20-25% protein, and 5-10% carbohydrates.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( \text{weight} \) — Body weight in kilograms
• \( \text{TDEE} \) — Total Daily Energy Expenditure in kcal
• \( \text{deficit} \) — Desired calorie deficit for weight loss
• 4 — Calories per gram of protein/carbs
• 9 — Calories per gram of fat

3. Importance of Macro Calculation

Details: Proper macro ratios are essential for entering and maintaining ketosis. Too many carbs can kick you out of ketosis, while inadequate protein can cause muscle loss.

4. Using the Calculator

Tips: Enter your current weight in kg, your calculated TDEE, and your desired daily calorie deficit. The calculator will determine your optimal keto macros for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 50g of carbs?
A: This is a standard starting point for ketosis, though some people may need to go lower (20-30g) depending on individual tolerance.

Q2: Why protein at 1.6g per kg?
A: This provides adequate protein for muscle preservation while not being so high that it could interfere with ketosis.

Q3: How do I calculate my TDEE?
A: Use an online TDEE calculator that considers your age, gender, weight, height, and activity level.

Q4: What's a good calorie deficit?
A: Typically 300-500 kcal/day for moderate weight loss. Extreme deficits may be unsustainable.

Q5: Should I adjust these macros over time?
A: Yes, recalculate as you lose weight or if your activity level changes significantly.