Quick answer: To calculate keto macros, estimate your basal metabolic rate (BMR), multiply by an activity factor to get total daily energy expenditure (TDEE), adjust calories for your goal, then divide them into fat, protein and net carbohydrates. A common split is about 70% fat, 20% protein and 10% carbs. Treat the result as a starting point and adjust with your provider.
Step 1: Estimate your BMR
- Men: BMR = 88.4 + (13.4 × weight in kg) + (4.8 × height in cm) − (5.68 × age)
- Women: BMR = 447.6 + (9.25 × weight in kg) + (3.1 × height in cm) − (4.33 × age)
Step 2: Estimate your TDEE
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
- Extremely active: BMR × 1.9
Step 3: Set calories for your goal
- Weight loss: a modest deficit below TDEE
- Maintenance: about your TDEE
- Weight gain: a modest surplus above TDEE
Step 4: Split into macros
- Net carbs: commonly about 5–10% of calories (see carbohydrate intake)
- Protein: about 20–25% of calories (see protein intake)
- Fat: the remaining calories (see fat intake)
- Net carbs = total carbohydrate minus fiber
A note on these numbers
These ranges are general education, not a prescription; your needs depend on your health, medications and goals, so personalize them with your provider. Equations are estimates and can be off for many people.
Healthy aging lens
Getting enough protein matters more with age to protect muscle, so don’t cut protein too low to hit a ratio.
When to see a naturopathic doctor
- You have diabetes or take insulin, sulfonylureas or SGLT2 inhibitors (risk of low blood sugar or ketoacidosis)
- You take blood pressure medication or diuretics
- You have kidney, liver, gallbladder or pancreas disease, or high cholesterol
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a keto plan tailored to your labs and goals
See a medical provider promptly for nausea and vomiting, abdominal pain, confusion, fruity-smelling breath with rapid breathing, or very high blood sugar or ketone readings, which can signal ketoacidosis.
Want a keto plan that’s safe for your health?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
How do I calculate keto macros?
Estimate BMR, multiply by activity for TDEE, adjust for your goal, then split into fat, protein and carbs.
What is a typical keto ratio?
About 70% fat, 20% protein and 10% carbs, adjusted to the person.
What are net carbs?
Total carbohydrates minus fiber.
Are calculators accurate?
They’re estimates; track your results and adjust.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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