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If you want to measure your skin folds you will need some inexpensive skin fold callipers that you can get here. Phinney. We highly recommend it, read it if you want to really educate yourself about Ketogenic Dieting. This is explained on page 129 in The Art and Science of Low Carb Living by Dr Jeff S. You can measure body fat ” at home” with skinfold measurements.
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Measuring Body Fat For Accurate Keto Macros It has been proven appetite will become suppressed naturally. The most important thing for those beginning the Ketogenic Diet is not total calories consumed ( to start with ) it is your elimination of carbohydrates and sticking to your macros from the keto calculator.īy sticking with your calculated keto macro ratios of (approximately) 70% Fat, 25% Protein and 5% (no more than 30gram) Carbohydrates. If you’re unsure of your body fat percentage and know that you’re overweight just put in 45%. Then add your body fat percentage to establish your daily macros. The keto macro calculator is adjustable to produce different results depending on your ketogenic diet goals such as weight loss, maintenance or muscle gain.Įnter your current weight in pounds or kilograms into the Keto Macro Calculator. Keto Macros For Weight Loss or Muscle Gain That is because fat contains 9 calories per gram compared to proteins 4 calories per gram as well as carbohydrates 4 calories per gram. You will note that the total calories for fat macros per gram in the keto calculator results are much more than both protein and carbohydrates calories per gram. Keto Macro FAQsīe aware that excess protein can and will throw you out of ketosis and too little protein will see you unable to maintain lean mass (muscle). And you won’t go wrong, they really are a necessity to keep you in check. To be really precise with your diet and check ketosis use a Keto Meter to Monitor Ketone Levels. Daily Ketogenic Macro Breakdown as a Percentage Fat% If you’ve reached your weight loss goal and want to build lean muscle mass, do not exceed 1.0 if you wish to stay in ketosis and reap the keto diets many benefits, physically and cognitively. To lose fat and maintain muscle, leave protein macro ratio at 0.6 you may adjust the Keto Calculator upwards to 1.0 grams of protein in maintenance or muscle gaining mode.