#Keto bmr calculator how to#
#Keto bmr calculator skin#

It’s recommended you leave it in the standard range of 20-50g of net carbs.įinally, the keto calculator takes all this input and creates the perfect macro targets for your goals.The results provided by our BMR calculator are not 100% accurate as BMR calculator does not take into account the following factors: Here you simply input the number of carbs you want to eat. To gain muscle mass, the protein ratio should be between 0.8 to 1.2 grams per lb of LBM (1.7 to 2.3 grams per kg LBM). In this example, you would input 72-96 grams of protein (0.60*120 lb or 0.80*120 lb). To maintain your muscle mass while losing weight, input 0.60 -0.80 grams per lb of lean body mass (1.3 to 1.7 grams per kg LBM). If you weigh 150 pounds (68 kg) and your body fat percentage is 20%, then your lean body mass is 80%, which in pounds would be: Your LBM is simply the remaining percentage that isn’t body fat. Now that you know your body fat %, you can measure your lean body mass (LBM) and then pick your protein intake accordingly. It’s recommended you measure your body fat percentage every six to eight weeks. There are other techniques done in health facilities but these are pricey as well and not as thorough. Other methods at home like online calculators and bioelectrical scales can be wildly inaccurate, so avoid these.

#Keto bmr calculator how to#

If you’ve never done this before, let a physician or coach do it first and teach you how to read the measurements accurately so you can do it at home next times. That measurement is then used in a formula to calculate your body fat percentage.

#Keto bmr calculator skin#

A skinfold caliper works by pinching one area of your skin that folds easily (like your belly and back), in three to ten different areas of your body to measure your subcutaneous fat. Skinfold Calipers: Skin calipers are affordable and easy to get on Amazon. If you don’t know your body fat percentage, you can measure it at home, the gym, or in a health facility. This helps the keto calculator figure out how many calories from protein you need per day to lose weight without reducing your muscle mass. Your body fat percentage is used to determine your lean body mass and contributes to a more accurate estimation of your TDEE. Step #4: Advanced Fields (In the Specialized Calculator Only): Body fat %, Protein Ratio, and Total Carb Intake If you’re using the specialized calculator, you have a few more details to fill in: If you chose the keto calculator at the beginning, the journey ends here and it will give your macro targets. Stay within 10-20% for moderate weight gain. To gain weight: Move the bar between 0 and +50 (calorie surplus). Stay within 10-20% for moderate weight loss. To lose weight: Move the bar between 0 and -50 (calorie deficit). If you put a 10% calorie surplus, your daily calories will be 10% higher than you need, which helps you gain weight. This will help you lose a moderate amount of weight. Here you can tell the calculator if you want to maintain, lose, or gain weight by picking a calorie deficit or surplus.įor example, if you choose a 10% calorie deficit, your total daily calories will be 10% lower than you actually need. Your TDEE tells the calculator how many calories you need to eat daily to cover your expenditure. The calculator combines your BMR and your activity level to find your total daily energy expenditure (TDEE), which is the number of calories your body burns in 24 hours.

Your physical activity level (PAL) measures how much energy you spend daily when you’re active. Next, the keto calculator determines your energy consumption when you’re not resting:

Height & weight: Needed to know your unique body composition. Gender: Body composition is different between men and women.Īge: Your RMR decreases with age as your muscle mass declines, especially after age 30. This is why your details affect your BMR: One study found it shows a strong correlation between the predicted BMRs and the actual BMRs. This calculator uses the Mifflin-St.Jeor Formula to find your BMR, which is among the most accurate formulas. The keto calculator uses your gender, age, height, and weight to find something called your basal metabolic rate (BMR), which is the amount of energy you spend per unit of time while resting.īasically, how much energy you burn while doing absolutely nothing. Step #1: Enter Your Details: Gender, Age, Height, and Weight Stop guessing what and how much you should be eatingĪll you have to do is enter a few key details.Ĭalculate your daily macros? Here’s exactly how it works: Reach your weight loss or weight gain goalsĪccurately track your macros on the keto diet The Keto calculator helps you discover your unique needs, so you can: