Calculating Macronutrient Ratio
MIfflin-St Jeor formula, which look like this;
Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age(y) + 5
Women: 10 x weight (kg) + 6.25 height (cm) – 5 x age (y) – 161
For instance, the men weight is 80kg, height is 168cm and 38 years old
Men: 10 x 80 (kg) + 6.25 x 168 (cm) – 5 x 38(y) + 5
= 800 + 1050 – 190 + 5
= 1665
You can see that he should be eating 1,665 calories per day.
CARBOHYDRATES
On a kETO Diet, carbohydrates should provide only 5 to 10 percent of calories you consume. To calculate how many grams of carbohdrates, multiply 7 percent by the toal number of calories, which in the example as above is 1665 mutiply 7 percent and the divide by 4 (carbohdrates contain 4 calories per gram). In this example the number is 29 grams.
FAT
To figure out the amount of FAT you need in grams mutiply the number of calories you need by 75 percent and then divide by 9 (FAT contains 9 calories per gram). In this example it’s 139 grams.
PROTEIN
To figure out this number in grams multiply the total number of calories by 18 percent and then divide by 4 (protein contain 4 calories per gram). In this example it’s 75 grams.
All in all, there are several apps that you can download on your mobile phone that will do the similar calculation such as myfitnesspal.
Please refer to TOP 3 APPS FOR KETOGENIC DIET – Click Here!
