1. What is the Keto Macro Calculator?

The Keto Macro Calculator helps determine your ideal macronutrient distribution when following a ketogenic diet. It calculates your daily calories and macronutrient targets based on your TDEE (Total Daily Energy Expenditure) and desired calorie deficit.

2. How Does the Calculator Work?

The calculator uses standard keto macro ratios:

Where:

• TDEE — Total Daily Energy Expenditure (kcal/day)
• Deficit — Desired calorie deficit (kcal/day)
• Carbs — 5% of total calories (4 kcal/g)
• Protein — 25% of total calories (4 kcal/g)
• Fat — 70% of total calories (9 kcal/g)

Explanation: The ketogenic diet typically consists of 70% fat, 25% protein, and 5% carbs by calories.

3. Importance of Keto Macros

Details: Proper macro ratios are essential for achieving and maintaining ketosis, a metabolic state where your body burns fat for fuel instead of carbohydrates.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and desired calorie deficit. The calculator will determine your daily calorie target and macronutrient breakdown.

5. Frequently Asked Questions (FAQ)

Q1: Why 5% carbs?
A: This carb restriction (typically 20-50g net carbs) helps maintain ketosis, though individual tolerance may vary.

Q2: Can I adjust the protein percentage?
A: Yes, some people increase protein to 30% and reduce fat to 65% depending on activity level and goals.

Q3: What if I'm not losing weight?
A: You may need to adjust your calorie deficit or ensure you're tracking accurately. Metabolic adaptation can occur over time.

Q4: Are these macros suitable for everyone?
A: Those with certain medical conditions or athletes may need customized macros. Consult a healthcare provider.

Q5: How often should I recalculate?
A: Recalculate whenever your weight changes significantly (5-10 lbs) or your activity level changes.