One of the keys to your personal success in following the ketogenic diet is the ability to track your diet and understand how the ratios of fat, protein and carbohydrates you consume affect ketosis. Regardless of your goal, be it weight loss, athletic performance or assistance in managing a specific medical condition, understanding how these “macronutrients” work together is key to your success with the keto diet!
The Keto-Mojo team follows the 75-20-5 rule:
• 75% of calories should come from fat
• 20% from protein
• 5% from carbohydrates
A specific note on carbohydrates – there is a great deal of discussion related to net vs. total carbohydrates along with what the maximum grams of carbohydrates should be for an individual based upon their bio-individuality. As a great starting point, the Keto-Mojo team, based on our personal experience, recommends limiting your carbohydrate intake to 20g a day. Based on our success we have used this number as the default maximum within our Macro Calculator.
The Keto-Mojo Macro Calculator provides the recommended macros based upon the values you enter for your individual statistics, activity level and weight loss goals.
An important step to staying in ketosis is to track your progress! Adherence to the keto diet is important, so we developed an app that allows you to track your recommended macros over time. The app tracks progress towards your goals and shows the changes in your body composition, be that weight loss or gain. Log-in now to start tracking!
Determining your goals
The Keto-Mojo Macro Calculator allows you to input your specific goals for weight loss or gain based upon your Base Metabolic Rate (see explanation ). As you develop your own macro goals be aware that you should consult your healthcare provider for advice on your individual situation.
Maximum Heart Rate (MHR)
To calculate your maximum heart rate, subtract your current age from 220. This number is used to estimate the maximum heart rate your heart can tolerate under extreme athletic exercise. Note that the number is based on young athletes; the older an individual is, the more the number can vary based upon individual exercise routines.
Body Mass Index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. It is a screening tool that can indicate whether a person is underweight or if they have a healthy weight, excess weight, or obesity. If a person’s BMI is outside of the healthy range, their health risks may increase significantly. BMI does not measure body fat directly, and it does not account for age, sex, ethnicity, or muscle mass in adults.
A BMI between 18.5 and 24.9 is considered normal and indicates that you’re at minimal risk of chronic disease related to your weight.
A BMI of less than 18.5 puts you in the category of underweight, meaning you might improve your health by gaining a few pounds.
A BMI between 25 to 29.9 is considered Overweight
A BMI over 30 or higher is considered obese
Basal Metabolic Rate
Basal metabolic rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions. Your BMR can be used to help you gain, lose, or maintain your weight. By knowing how many calories you burn, you know how many to consume.
On an average daily basis, the human body uses more energy than their BMR just doing normal daily activities like working, walking, cleaning and gardening. For the average person the BMR accounts for between 60-75% of your daily Total Energy Expenditure (TEE).
There are a number of BMR formulas, however the most recognized and accurate formula for calculating BMR is the Mifflin-St Jeor equation. We use this formula to calculate the daily calorie burn based upon activity level. The calculation is fairly straightforward, taking your BMR and multiplying it by a set figure based on how active you are. Here is the formula:
BMR(men) = (10 * weight / 1kg + 6.25 * height / 1cm – 5 * age / 1 year + 5) kcal / day
BMR(women) = (10 * weight / 1kg + 6.25 * height / 1cm – 5 * age / 1 year – 161) kcal / day
It‘s important to complete and understand the next portion of the Macro Calculator to learn what your individual TEE is for an average day, based on your individual lifestyle and activity level.
Activity Level inputs
No exercise None
Light Exercise (1-3 days a week) Light
Moderate Exercise (3-5 days a week) Moderate
Vigorous Exercise (6-7 days a week) Vigorous
Body Builder BB
Deficit Inputs and what they mean
0% 0% Zero deficit: You will maintain your current weight.
1% 9% Very little deficit, choose a higher deficit to lose faster.
10% 14% Small deficit: Best for athletes who are already lean.
15% 19% Average deficit: This should be easily sustainable, good choice for a starting point.
20% 24% Moderate Deficit: Fast weight loss with moderate difficulty.
25% 29% Large Deficit: This is hard, give it a try for two weeks.
30% 34% That’s a huge deficit. Try a 20% deficit if you fail.
35% 44% Severe Deficit: Are you sure? Try a 20% deficit if you fail
45% 65% That is an enormous deficit and extremely hard. Start with 20% if you are unsure.
66% 100% WARNING: Too low! You will lose muscles.
How to interpret the results
Interpretation of results
The Keto-Mojo Macro Calculator offers you guidelines as to the ratio of Macros for Carbs/Protein/Fats that you can consumer on a daily basis to meet your individual goals.
It is a great start point to your journey into ketosis as well as a reference whilst you are in ketosis to make sure you are maintaining a stable level of ketosis.
Depending upon the entries into the calculator, you will be guided towards differing ratios of carbohydrates, fats, and proteins. Carbohydrate limiting is the major influence on your ability to remain in ketosis and as such we restrict the input to a hard number of grams of carbohydrates (20 grams) that you can consume on a daily basis.
Proteins are the building blocks of humans muscle mass. Entering deficits has the potential for you to lose muscle mass, however eating too much protein can lead to the excess protein being converted to glycogen and hence push you out of ketosis.
Appropriate fat intake is the key to the keto diet and is the most efficient way to adjust your daily calorie intake based upon your weight goals. Be it maintenance or loss.
A great next step is to check out our Keto Kick start Guide that will help you navigate your first 4 weeks following a keto lifestyle. Bio-individuality is a hot topic in the ketogenic community and the more you use the Macro Calculator our ‘testing for bio-individuality’ resource will help you avoid trigger foods as well as calculating your baseline ketone and glucose readings.
Another great resource in understanding how your macros affect your individual level of ketosis is the GKI index. Click here to link to our GKI index to help you interpret your results.
Nutritious recipes are the way to go on your journey into Ketosis and below are links to some of favorites
In a nutshell, “bio-individuality” means that there is no one-size-fits-all diet and exercise plan– we are unique individuals with highly individualized nutritional requirements. Personal differences in anatomy, metabolism, body composition and cell structure all influence overall health and determine which foods make our body function as its best. No single way of healthy eating is better than the other (the key here is healthy eating!). The food that works best for your unique body, age, and lifestyle may make another person gain weight and feel terrible.
We all have different needs and preferences — men eat differently than women, children eat differently than adults. Our personal tastes and inclinations, natural shapes and sizes, blood types, metabolic rates and genetic backgrounds influence what foods will and won’t nourish us.
Keep these thoughts in mind as you embark on the keto lifestyle!
Other useful information:
Check your progress by weighing yourself once a week before breakfast. We recommend that you don’t weigh yourself every day as progress takes time and won’t happen overnight.