Usually, our bodies obtain energy from breaking down food substances such as fats, proteins and carbohydrates. Excess carbohydrate in the body than is actually needed accumulates in body tissues as unnecessary calories (most people go with fat). This is where ketosis comes in as an alternative way the body acquires energy. This occurs when the body lacks sufficient carbohydrates for respiration or burning. The body automatically enters ketosis, and this is how people lose their weight you can first look at keto diet plan for beginners here.

Ketogenic (keto) diet takes this into account and goes a step further to either reduce or completely do away with carbs in the diet. A majority of people are adopting this kind of diet to remain in shape. However, you should not enter into this program without doing your due diligence to get some background information on the diet.

To enter ketosis, you need to consume meals rich in high fats and low cabs so that your body can switch to burning fat as its primary source of energy. But how can we be able to count the number of carbs, proteins and fats we need when dieting?

Steps taken in calculating macros

I am going to walk you through the seven main steps that are universally taken to compute the number of macros you require in keto dieting.

1. Know your BMR.

Basal Metabolic Rate is defined as the amount of energy your body requires to maintain normal body functions without applying unnecessary stress on them.

Your Basal Metabolic Rate is dependent on your body mass. Therefore, the more weight you accumulate, the more energy you require to support life processes such as breathing, osmoregulation, etc.

This computation can be done using several methods, i.e. Mifflin-St Jeor formula or the Harris-Benedict equation. Although these formulae only give close estimates.

From the Harris-Benedict equation

For men;

total BMR = 66 + {6.2 x current weight(pounds) + (12.7 x height (inches)} -“(6.76 x age(yrs)

For women;

Total BMR = 655.1 + [4.35 x weight(pounds)] + [12.7 X height(inches)] -“ [4.7 x age(yrs)]

KEY:

— Sex is included since males and females have a different body composition.

— Age is factored in because there are variations of body muscle mass as one advance in age.

— Weight and height influence the amount of mass your body is supporting.

2. Be aware of your total daily caloric consumption.

Your TDCC accounts to both your total BMR and calorie needed for exercises, working and other activities you engage

TDCC = BMR x level of activity (ranging from 1.2 to 1.98)

3. Be aware of your lean body mass and fat percentage

To know your lean mass, you are required to determine your fat percentage so that you become aware of the extra number of macros to consume to maintain muscle activities.

If your body has a low-fat percentage, it is likely to burn more calories than that with deep fat layers.

Ways to measure the amount of fat.

A. Skinfold clippers; common in physician offices, fitness consultants and gyms. You can own it too.

B. DEXA scans; most accurate method, utilizes the x-ray technology to measure bone mineral and muscle mass. However, it is time and money intensive.

C. Body measurements; this is rather traditional; it’s based on assumptions and comparisons. Measurements of your height, neck width, hips and waist are taken then estimated to known scales to determine your fat mass.

D. Visual estimates; have you ever walked into a fashion shop, then your tailor says you deserve a size six flannel? Well, you wouldn’t need to walk into any store for this, just need a wall mirror then estimate your fat with respect to your muscle mass.

E. From your body fat mass, you can use the following equation to determine your lean mass

Bodyweight (pounds) –   Weight x body fat

100

Calculate carb consumption.

As earlier highlighted, the keto diet follows a strict low carb diet parameter

Carb content/day = TDCC x (%age energy)

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Note that your cabs contents should range between .05 – .1 of daily calorie requirement.

4. Calculate protein consumption.

The goal is to maintain the protein level at 20 -25% of TDCC.

For a moderately active person, the total RQ of protein is 1.0 /1kJmol-1 calorie which means if you are not an overly active kind of person then 0.7 €- tissues for proteins.

For instance, an active female weighing 150pounds with a body mass of 110 pounds, will require about 95 – 110 grams of protein/day.

5. Compute your fat consumption.

The amount of your fat intake should be easily calculated by taking the sum of the carbs and proteins percentage and subtracting from 100.

Many keto experts recommend that fats should be about 70 – – 80 per cent of the total macros consumed.

The numbers of fats usage amount should be up there; you’ll be amazed at how much of fats you need. You practically have to eat foods rich in fats such as butter, avocados, coconut oil, fatty fish etc.

6. Watch your calorie consumption

You should always keep an eye on your calorie intake for weight loss or gain heavily relies on this.

You can obtain your carbs requirement by use of calorie content, as long as you know the calorie percentage.

TDCC x (percentage of calories)

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Illustration,

If Jane consumes 4000 per day and wants to stay within 10% carbs from the TDCC,

4000 x 0.1 = 400grams of carbs every day.

Calculating macros involves more than one step and more than one method, for this reason, it may seem very tedious and frustrating. Furthermore, these methods are usually just estimating,

So, there is no clear way to compute your macronutrient requirement. Sometime if “before” doesn’t work for you, you might choose to test “after”, this means you get into ketosis then later measure your ketone levels.