1. What is the Keto Macro Calculator?

The Keto Macro Calculator helps determine your optimal macronutrient distribution for weight loss on a ketogenic diet. It calculates your daily calorie target and breaks it down into grams of carbohydrates, protein, and fat.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (your maintenance calories)
• \( \text{deficit} \) — Your desired calorie deficit for weight loss
• \( \text{Carbs} \) — Typically set between 20-50g for ketosis
• Protein — Set at 25% of total calories
• Fat — Makes up the remaining calories

3. Importance of Macro Calculation

Details: Proper macro ratios are essential for maintaining ketosis while ensuring adequate protein intake to preserve muscle mass during weight loss.

4. Using the Calculator

Tips: Enter your TDEE (calculate separately if unknown), desired deficit (typically 300-500 kcal/day), and carb intake (20-50g). The calculator will determine your protein and fat needs.

5. Frequently Asked Questions (FAQ)

Q1: Why 25% protein?
A: This provides adequate protein for muscle maintenance without exceeding needs or risking gluconeogenesis that might affect ketosis.

Q2: Can I eat less than 20g carbs?
A: While possible, 20g is typically sufficient to maintain ketosis for most people and allows for more vegetable intake.

Q3: What if my fat seems too high?
A: Fat is a lever - you can reduce it slightly if weight loss stalls, but don't go below your calculated protein needs.

Q4: How often should I recalculate?
A: Recalculate every 10-15 pounds lost as your TDEE will decrease with weight loss.

Q5: Is this suitable for everyone?
A: Consult a healthcare provider before starting keto, especially if you have medical conditions or take medications.