Learn exactly how much of each macronutrient fats, carbs, and proteins should be consumed each day to get started.
% Body Fat
The following methods can be used to calculate body fat:
For men:
The percentage of body fat
Characteristic
5-9
- Not typically sustainable
- Clearly delineated muscles
- All muscles display vascularity.
- Very little body fat
10-14
- Beachbody appearance
- Legs and limbs have limited arteriality
- Muscles that are clearly separated from one another.
15-19
- Look lean
- Muscle separation is less apparent.
- Reduced vasculature
- Arms’ only having vascularity
20-24
- Standard male range
- There is no obvious muscle separation.
- Almost no vascularity or striations
- The abdomen has some fat, but it is not rounded.
25-29
- Adequately obese
- Growing waist size
- An elongated abdomen
- Minimal neck fat
- No muscle separation is present.
- No vascularity is seen
30-34
- More rounded look of the abdomen
- The waist and body appear larger than the hips.
- The formation of chin fat
35-39
- Waist measurement of at least 40 inches
- Rounder and starting to hang stomach
Above 40
- Severe obesity
- As more fat is stored, the stomach and chest increasingly grow larger.
- Activities that are harder to complete
For ladies:
Women typically have more fat in their thighs, breasts, and waist. Compared to men who only have 2% essential body fat, women have 8% vital body fat.
The percentage of body fat
Characteristic
10-14
- Commonly found in bodybuilders
- Well-defined, isolated muscles
- The body exhibits vascularity everywhere.
15-19
- Reduced body fat
- A loss of hip, butt, and thigh shape
- Muscles that have distinct definition
- Arms and legs with increased vascularity
- Dissociation of the muscles
20-24
- Most athletes are women
- The muscles’ separation is less obvious.
- Very athletic physique
- The abdomen has some definition
- Legs and arms that lack definition
25-29
- Most of the women in this group
- Not excessively thin or obese
- Slender hips
- The butt and thighs have more body fat.
30-34
- Beginning of weight gain.
- Fat accumulates in the butt, thighs, and hips.
- More pronounced and rounded butt and thighs
35-39
- Face and neck fat deposits
- Stomach begins to bulge slightly as it begins to gain fat.
- Waistline greater than 32 inches
40-44
- The fat on the thighs and hips enlarges and collects.
- The average waistline is 35 inches.
Over 45
- Clearly broader hips than shoulders
- Waistline greater than 35 inches
- Skin imperfections
- Lean Body Mass
Find the weight of the lean mass. This is not the weight that the scale displays. By dividing the weight by the body fat % and then taking the result back from the weight, one can determine the lean mass weight. For instance, a person weighing 120 pounds with 25% body fat would weigh 225 pounds in lean body mass. Add 0.25 to 120 pounds (based on a 25% body fat percentage). The item is thirty. Take 30 pounds out of the 120 pounds. Lean body mass (90 pounds) is the outcome.
Everyday Calories
The complete body weight (as determined by the weighing scale) must be multiplied by 15 to determine the daily calorie consumption. The weight, using the aforementioned example, is 120 pounds. 120 divided by 15 equals 240. The final product is the daily caloric intake of 1800 calories.
Subtract 500 calories from the daily calorie total to begin fat burning. Here, fat burning begins with 1300 calories per day.
Loss of weight
500 fewer calories must be consumed each week in order to shed 1 pound of fat. Subtract 1000 calories from your weekly caloric intake to lose 2 pounds.
The traditional ketogenic diet uses this diagram to determine how much of each macronutrient to consume. The percentage of carbohydrates is 5%. A moderate diet of protein accounts for 22.5% of daily calories, while fats account for 72.5% of calories. In some people, such as those who have epilepsy, fat intake can reach 90% of total calories consumed.
Protein
A ketogenic diet requires moderate protein intake. Large protein intake can make it difficult to maintain the ketosis state. The body can turn excess proteins in the food into glucose, which triggers the same cycle of carbohydrate metabolism.
Loss of muscle can result from insufficient protein intake. The bodily tissues require proteins for growth and repair. Malnutrition and severe muscular wasting are risks that can arise from insufficient food intake. The harm can possibly be irreparable.
To calculate, multiply the daily caloric intake by the allotted amount of proteins for the ketogenic diet. Add 0.20 and 0.25 to the computed daily caloric intake to account for the ketogenic diet’s 20â25% protein intake. As a result, the protein portion for a diet of 1800 calories per day contains 360 to 450 calories. 4 calories are contained in every gram of protein. The recommended range for your daily protein consumption is 90 to 112.5 grams.
Carbohydrates
The recommended carbohydrate intake is 10 to 12 grams per kg of lean body mass. The weight in the previous example is in pounds. By dividing the lean mass weight by 2.2 (90 / 2.2), you can convert it to kilograms. The weight is 40.9 kilos, or roughly 41 kg. To determine the recommended daily consumption of carbohydrates, multiply this by 10 (and the lean mass again by 12).
The ketogenic suggestion is to increase daily caloric intake by 5â10%. The daily caloric consumption in the same scenario is 1800. The range of daily carbohydrates is as follows:
1800 x 0.05= 90
1800 x 0.10= 180
Therefore, the carbohydrate consumption is capped at 90 to 180 calories per day for a person following a ketogenic diet and consuming 1800 calories per day. To induce ketosis, the least amount is often used. Carbohydrates have a calorie count of 4 per gram. According to this computation, 22.5 to 45 grams of carbs are received every day. Not the overall amount of carbohydrates in the meals, but the net amount of carbohydrates.
The net carbohydrates are the focus of carbohydrate counting. This is the overall amount of dietary carbs after subtracting the entire amount of fiber. A case in point is broccoli. The 6 grams of carbohydrates in a cup. A cup has 2 grams of fiber. Subtract the fiber amount from the total amount of carbohydrates (6g-2g) to obtain the net carbohydrates in 1 cup of broccoli. A net carb of 4g is the outcome.
When following the ketogenic diet for weight loss, an average of 20â30g net carbs is advised; the lower the net carbs, the better the benefits. But perhaps this is going too far. When selecting this severe cutback, caution should be exercised.
Fats
After determining the protein and carbohydrates, calculating the fats is simple. Essentially, calories from fat are calculated by deducting calories from proteins and carbohydrates. It has 9 calories per gram of fat.
Using 1800 calories daily:
carbohydrate calories range from 90 to 180
360 450 calories come from proteins
Total daily caloric needs minus calories from carbohydrates minus calories from proteins equals calories from fats.
1800 90 360 = 1350
1800- 180 450 = 1170
As a result, a daily intake of 1800 calories has a total of 1170â1350 calories from fat. It has 9 calories per gram of fat. So,
130 grams are equal to 9 calories out of 1170.
1300-to-9 calories equals 150 grams.
The breakdown of macronutrient intake for a ketogenic diet with an 1800-calorie need is as follows:
