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How a Keto Calculator Helps You
keto calculator for macros
This calculator helps you discover your unique needs, so you can:
- Achieve your weight loss or weight gain goals
- Easily stay in ketosis or monitor your progress
- Address any concerns about meal portions
- Stop guessing what and how much you should be eating
- Enjoy being healthy again!
- All you have to do is enter a some information below
How To Use The Keto Calculator
Wonder how the keto macro calculator finds your daily macros? Here’s exactly how it works:
Step #1: Enter Your Details: Gender, Age, Height, and Weight
The keto calculator uses your gender, age, height, and weight to find your basal metabolic rate (BMR). Basal metabolic rate is the minimum number of calories required for functioning while resting. Knowing your BMR will help you determine your caloric needs while on a weight management plan.
This calculator uses the Mifflin-St. Jeor Formula to find your BMR. The Mifflin-St. Jeor Formulas is one of the most accurate formulas for BMR calculations. [*].
What affects your BMR?
The Genius keto calculator determines your energy consumption when you’re not resting:
Step #2: Enter Your Activity Level
Your physical activity level (PAL) measures how much energy you spend daily when you’re active. The Genius Keto Calculator takes into account your BMR and your activity level to find your total daily energy expenditure (TDEE), which is the number of calories your body burns in 24 hours. With this information the TDEE tells the Genius Keto Calculator how many calories you need to eat daily. Pretty cool huh!
Step #3: Calorie Intake Goal
Depending on your objectives for the ketogenic diet, you can input desired calorie goals by selecting calorie deficit or surplus. For example, if you choose a 10% calorie deficit, your total daily calories will be 10% lower than you need. This will help you lose a moderate amount of weight. If you put a 10% calorie surplus, your daily calories will be 10% higher than you need, which helps you gain weight.
Here’s how the calorie bar works:
Step #4: Advanced Settings
Total Daily Energy Expenditure (TDEE) is determined by using your body fat percentage. If you struggle with weight loss or gain, it may be due to an imbalance in your nutritional plan. The keto calculator will determine the correct amount of protein you need to consume per day for weight loss. The best part is that you will not be sacrificing muscle mass because the calculator's formula will give you an accurate estimate.
If you don't know your body fat percentage, you can measure it at home, the gym, or in a health and wellness facility. These are the two most accurate methods:
If you don’t know your body fat percentage, you can measure it at home, the gym, or in a health facility. These are the two most accurate methods:
According to the USDA guidelines, the recommended daily intake of protein is 10 to 35 percentage. Your protein ratio is based on several factors, including your weight, activity level, and body fat. To ensure you're getting the correct amount of protein required, you have to measure your lean body mass (LMB), which is the difference between body mass and body fat.
If you weigh 170 pounds (77 kg) and your body fat percentage is 20%, then your lean body mass is 80%, which in pounds would be:
To maintain your muscle mass while losing weight, input 0.60 - 0.80 grams per lb of lean body mass (1.3 to 1.7 grams per kg LBM). In this example, you would input 81.6 – 108.8 grams of protein (0.17989lb or 0.23986 lb). To gain muscle mass, the protein ratio should be between 0.8 to 1.2 grams per lb of LBM (1.7 to 2.3 grams per kg LBM). In this example, you would input 108.8 -163.2 grams (0.23986 lb or 0.3597 lb).
Total Carb Intake
Input the number of carbs you want to eat. It’s recommended you leave it in the standard range of 20-50g of net carbs. Finally, the Genius Gourmet keto calculator takes all this input and creates the perfect macro targets for your goals.