Keto Carb Fat Protein Calculator

Keto Macro Distribution Formula:

\[ \text{Protein (g)} = \frac{\text{TDEE} \times 0.20}{4}; \quad \text{Carbs (g)} = \frac{\text{TDEE} \times 0.05}{4}; \quad \text{Fat (g)} = \frac{\text{TDEE} \times 0.75}{9} \]

Protein:

Carbs:

Fat:

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1. What is the Keto Macro Calculator?

The Keto Macro Calculator helps determine the optimal distribution of macronutrients (protein, carbs, and fat) for a ketogenic diet based on your Total Daily Energy Expenditure (TDEE). This calculator uses a standard keto ratio of 75% fat, 20% protein, and 5% carbohydrates.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ \text{Protein (g)} = \frac{\text{TDEE} \times 0.20}{4}; \quad \text{Carbs (g)} = \frac{\text{TDEE} \times 0.05}{4}; \quad \text{Fat (g)} = \frac{\text{TDEE} \times 0.75}{9} \]

Where:

\( \text{TDEE} \) — Total Daily Energy Expenditure (calories)
Protein calculation divides by 4 (4 calories per gram of protein)
Carbs calculation divides by 4 (4 calories per gram of carbohydrate)
Fat calculation divides by 9 (9 calories per gram of fat)

Explanation: The calculator distributes your daily calories according to the standard ketogenic macronutrient ratios, then converts those calorie values to grams for each macronutrient.

3. Importance of Keto Macro Distribution

Details: Proper macronutrient distribution is crucial for maintaining ketosis, where your body burns fat for fuel instead of carbohydrates. The 75% fat, 20% protein, 5% carb ratio helps achieve and maintain this metabolic state.

4. Using the Calculator

Tips: Enter your TDEE (Total Daily Energy Expenditure) in calories. This represents your total daily calorie needs based on your basal metabolic rate and activity level. The calculator will then provide your recommended daily intake of protein, carbohydrates, and fat in grams.

5. Frequently Asked Questions (FAQ)

Q1: What is TDEE and how do I calculate it?
A: TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q2: Why is the keto ratio 75% fat, 20% protein, 5% carbs?
A: This ratio is designed to put and keep your body in ketosis, a metabolic state where you burn fat for energy instead of carbohydrates.

Q3: Can I adjust these ratios for my specific needs?
A: While this calculator uses standard keto ratios, some individuals may need slight adjustments based on their metabolic response, activity level, or health goals.

Q4: What if I'm not losing weight on these macros?
A: You may need to recalculate your TDEE or slightly reduce your overall calorie intake while maintaining the same macro ratios.

Q5: Are these macros suitable for everyone?
A: While the ketogenic diet works for many people, it's important to consult with a healthcare professional before starting, especially if you have underlying health conditions.