Step 1. This is the keto calculator’s estimate for your total calories burned per day. Experts typically recommend the following macro breakdown for gaining lean mass: Protein: 30 to 40%; Carbohydrates: 40 to 50%; Fat: 20 to 30%; Finally, you’ll need to calculate your bodybuilding macros based on the calorie calculation you arrived at earlier. Too much and you can lower your ketone levels, too little and you can lose excess muscle. Select the protein and fat levels that are right for your goals. If this is the case for you and you want to maintain a higher level of ketosis, then try decreasing your protein intake to the lower end of the recommended range or restricting carbs a bit more.In general, as long as you are restricting carbs enough and eating the right amount of protein for your body composition goals and activity levels, you should be able to get all of Total carbs is not a precise indicator of the carb content of a food. However, following the diet in this way can increase your likelihood of hitting a weight loss plateau and not knowing what to do next.One of the most efficient and effective ways to diet is by using a macronutrient calculator, like the ruled.me keto calculator, as a guide for how much you should eat. Age: Age is required!

construction or industrial worker) or intense amount of exercise every day.The Ketogenic Mediterranean Diet: Optimal Health and Weight LossWhat is Xanthan Gum? The macro calculator takes the guess work out of dieting. We developed it to be the most comprehensive and easy to use fitness calculator for people following the diet. Just hit the submit button below for your macronutrient breakdown…Keep in mind that no macronutrient calculator is perfect, and these number should simply be treated as a starting point and may need to be adjusted.So, employ the calorie/macronutrient guidelines given above and then adjust accordingly if you’re gaining or losing body weight at too slow or too quick a rate based on your goal.Also keep in mind that as you gain more muscle or lose more fat, your calories need to be continually adjusted in order to produce further results.Once your body weight stalls, add or subtract 100-150 calories from your current intake (add if you’re trying to gain muscle and subtract if you’re trying to lose fat) and then re-calculate your macros using the calculator or just doing so manually.This is an extremely reliable breakdown that will work very well for most people in the majority of situations.You don’t need to hit these numbers dead on, but try to come as close as you can if you’re truly serious about maximizing your results.Protein and carbohydrates should be aimed for within about 10 grams give or take, and fat should be aimed for within about 5 grams give or take.Remember: the workouts you perform at the gym are important, but if you aren’t hitting your macronutrient needs each day with reasonable accuracy, you’re greatly short-changing your results.If you’d like a fully customized meal plan created for you based on your daily macronutrient needs, I’d highly suggest checking out my Eating less protein than recommended by our keto calculator will typically cause you to lose more muscle mass while eating the right amount of protein will help you maintain or gain muscle mass (as long as you are doing some form of resistance training as well).While you are restricting carbs, your fat intake will be used as a lever to increase and decrease calorie consumption so that you can gain, maintain, or lose weight. Net carb content, on the other hand, relates to the carb content of the food that is digested at four calories per gram and impacts your ketones levels.By giving you your suggested carb consumption in net carbs, we are providing you with the most direct way of knowing how many carbs you need to eat to enter ketosis.

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