Last week I blogged about the ratio of the keto diet. The ratio I had been following is dicing my daily caloric intake into 65% dietary fat, 30% protein and 5% carbs (20 grams of carbs)!
Well, I am happy to inform you I just found a super cool Keto calculator that will help you calculate exactly the amount of each group you should be consuming. I am going to share with you what my percentages ended up at not so surprisingly they were pretty close to the percentages outlined above. But based on my goals I am not trying to lose a lot of weight so your ratios will vary. Being someone who is fairly lean I am just trying to lose body fat and maintain my weight.
Here are is my initial data entry into the Keto Calculator and the suggested ratios of my daily caloric intake.
I entered my age:23, height: 6’0″, weight today: 169.5lbs, body fat: 14% and activity: moderately active.
Generated by Keto Calculator
If I stick to 25g of carbs, 117g of protein, and 192g of fat, I will eat 2300kcal and lose 1.7lbs in the first month. Keep in mind that my body weight can fluctuate by ±4lbs on any given day from water weight and what’s in my stomach. Recalculate your macro ratio once a month, because changes in body composition have a large influence on the recommendations and weight loss.
Start using the Keto Calculator to find the right balance for you!
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