Ketogains Macro Calculator
Use this calculator to determine your personalized macronutrient targets for a ketogenic diet, optimized for muscle gain, maintenance, or fat loss, following Ketogains principles.
Sedentary (Little to no exercise)
Lightly Active (Light exercise/sports 1-3 days/week)
Moderately Active (Moderate exercise/sports 3-5 days/week)
Very Active (Hard exercise/sports 6-7 days/week)
Aggressive Deficit (-20% calories)
Mild Deficit (-10% calories)
Maintenance
Mild Surplus (+10% calories)
Aggressive Surplus (+20% calories)
Typical range: 0.8-1.0g/lb LBM. Higher for deficit, lower for maintenance/surplus.
Typically 20-30g net carbs for ketosis.
Your Ketogains Macro Targets:
Lean Body Mass (LBM): — lbs
Target Calories: — kcal
Protein: — g (— kcal, —%)
Net Carbs: — g (— kcal, —%)
Fat: — g (— kcal, —%)
Understanding the Ketogains Approach to Macronutrients
The Ketogains methodology is a popular and effective strategy for individuals looking to optimize body composition (muscle gain, fat loss) while adhering to a ketogenic diet. Unlike traditional keto, which often prioritizes high fat intake, Ketogains emphasizes adequate protein to preserve or build muscle mass, especially when in a caloric deficit or engaging in strength training.
Why Calculate Your Macros?
While a general ketogenic diet restricts carbohydrates, simply "eating keto" isn't enough for specific body composition goals. Precise macronutrient (protein, fat, and carbohydrate) tracking ensures you:
- Maintain Ketosis: By keeping net carbs low enough.
- Preserve Muscle Mass: By consuming sufficient protein, crucial during fat loss or for muscle growth.
- Optimize Energy Levels: By providing enough fat for fuel without over-consuming calories.
- Achieve Your Goal: Whether it's fat loss (caloric deficit), maintenance, or muscle gain (caloric surplus).
How the Ketogains Calculator Works
This calculator uses a set of established formulas and Ketogains-specific multipliers to estimate your daily caloric needs and break them down into protein, fat, and net carbohydrate targets. Here's a breakdown of the inputs:
Input Fields Explained:
- Body Weight (lbs): Your current body weight. This is the starting point for all calculations.
- Body Fat Percentage (%): This is a critical input. Knowing your body fat percentage allows the calculator to determine your Lean Body Mass (LBM), which is the foundation for protein recommendations in Ketogains. You can estimate this using calipers, DEXA scans, or online visual guides. An accurate body fat percentage leads to more accurate macro targets.
- Activity Level: This factor adjusts your Basal Metabolic Rate (BMR) to estimate your Total Daily Energy Expenditure (TDEE). Be honest about your activity level to avoid over or underestimating your calorie needs.
- Sedentary: Little to no exercise.
- Lightly Active: Light exercise/sports 1-3 days/week.
- Moderately Active: Moderate exercise/sports 3-5 days/week (common for those doing strength training).
- Very Active: Hard exercise/sports 6-7 days/week.
- Goal: This determines your caloric adjustment from your TDEE.
- Aggressive Deficit (-20% calories): For faster fat loss, often used by those with higher body fat.
- Mild Deficit (-10% calories): A more sustainable approach to fat loss.
- Maintenance: To maintain your current weight and body composition.
- Mild Surplus (+10% calories): For slow, steady muscle gain with minimal fat gain.
- Aggressive Surplus (+20% calories): For faster muscle gain, but may come with more fat gain.
- Protein per lb Lean Body Mass (g): This is a key Ketogains parameter. It dictates your protein intake based on your LBM.
- 0.8g/lb LBM: A good starting point for maintenance or mild surplus.
- 0.9-1.0g/lb LBM: Often recommended for fat loss to preserve muscle, or for very active individuals.
- Higher (e.g., 1.0-1.2g/lb LBM): Can be used during aggressive deficits or for highly trained athletes.
- Net Carb Target (grams): Your daily net carbohydrate limit. For most people, staying between 20-30g net carbs ensures ketosis.
Understanding Your Results:
The calculator will provide you with:
- Lean Body Mass (LBM): Your body weight minus your fat mass.
- Target Calories: Your estimated daily caloric intake to meet your chosen goal.
- Protein (grams, kcal, %): Your daily protein target, crucial for muscle preservation and growth.
- Net Carbs (grams, kcal, %): Your daily net carbohydrate limit to maintain ketosis.
- Fat (grams, kcal, %): The remaining calories are filled with fat, which is your primary energy source on a ketogenic diet.
Example Scenario:
Let's say you are a 180 lb individual with 15% body fat, moderately active, and your goal is maintenance. You set your protein at 0.8g/lb LBM and net carbs at 20g.
- LBM: 180 lbs × (1 – 0.15) = 153 lbs
- Protein: 153 lbs × 0.8 g/lb = 122.4 g (approx 490 kcal)
- Net Carbs: 20 g (approx 80 kcal)
- Estimated BMR (LBM × 10): 153 lbs × 10 = 1530 kcal
- TDEE (before goal): 1530 kcal × 1.2 (moderate activity) = 1836 kcal
- Target Calories (maintenance): 1836 kcal × 1.0 = 1836 kcal
- Fat Calories: 1836 – 490 – 80 = 1266 kcal
- Fat Grams: 1266 kcal / 9 = 140.7 g
Your macros would be approximately: 1836 kcal, 122g Protein, 20g Net Carbs, 141g Fat.
Important Considerations:
- Accuracy of Body Fat %: The more accurate your body fat percentage, the more precise your LBM and subsequent macro calculations will be.
- Individual Variation: These are estimates. Your actual caloric needs may vary based on genetics, metabolic rate, and specific training intensity. Monitor your progress (weight, measurements, energy levels) and adjust your macros as needed.
- Electrolytes: On a ketogenic diet, proper electrolyte intake (sodium, potassium, magnesium) is crucial, especially when active.
- Food Quality: Focus on whole, unprocessed foods to meet your macro targets.
Use this calculator as a powerful tool to guide your Ketogains journey, but always listen to your body and make adjustments based on real-world results.