If you want to lose weight (about 1 pound per week), subtract 500 calories from your TEE. If you want to gain weight, add 500 calories to your TEE. How Many Calories Do I Need to Eat on a Keto Diet? Very heavy exercise (twice per day, extra heavy workouts)Īfter we figure out your total energy expenditure (TEE) we will break down each macronutrient into percentages of total calories. Jeor Equation below to help estimate our needs.ġ0 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5ġ0 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161Īfter you calculate your BMR, multiple it by your activity factor below to calculate your TEE. However, if you don’t have access to one, we can use the Mifflin St. The most accurate way to test your resting metabolic rate is with an indirect calorimetry device.
We need to know your TEE so we can figure out how many calories, grams of protein, and other macro/micronutrients your body needs. Your TEE is your basal metabolic rate + activities of daily living + exercise. Your BMR is basically the calories your body needs to just exist without taking into account your daily activities and workout expenditures. We need this general information to be able to figure out your basal metabolic rate (BMR) and your total energy expenditure (TEE). Your Basal Metabolic Rate (BMR) and Total Energy Expenditure (TEE) General Information We Need to Get Started
Keto macro ratio how to#
Are you ready to start following a keto diet, but are unsure how many calories or macronutrients your body needs? Do you want to lose weight on a keto diet? Gain muscle? Read below for an easy step-by-step process to calculate your macros for a ketogenic diet.įor those of you who have asked us how to calculate macros for a keto diet without an indirect calorimetry device, we’re going to show you exactly how to do it.
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