Based on the figures above, the ideal protein intake for different activity levels would be as follows: Using your activity level will help you determine your protein intake more precisely. Therefore, your protein intake should be between:ġ12 x 0.6 = 67 g of protein (minimum amount)ġ12 x 1.0 = 112 g of protein (maximum amount) To find out your ideal protein intake, you need to multiply your lean mass by a factor determined by your activity level.Īccording to Volek and Phinney ( The Art and Science of Low Carbohydrate Performance), the multiplying factor should be between 0.6 - 1 grams per a pound (1.3 to 2.2 grams per a kilogram) of lean mass.Īs an example, if your weight is 160 pounds and your body fat is 30%, your lean mass weight is calculated as follows: You don’t want to lose muscles because this will also slow down your metabolism and your body will burn less calories. On the other hand, too little protein may cause muscle loss. Too much protein may disrupt ketosis, as excessive protein will be converted into glycogen and have a similar effect on ketosis as eating too many carbs. The optimal protein intake depends on your lean mass (total weight minus body fat) and your activity level. As a result, TEF on the ketogenic diet will be 10% on average. Protein and carbohydrates have the highest specific dynamic action, while fat has the lowest. TEF represents the increase in metabolic rate when food is ingested.

Athletes / Bodybuilders: daily exercise at a professional level (HIIT training, heavy lifting) - calorie expenditure of individuals may vary significantly.

Very Active: 5 and more times a week (hard exercise, intense cardio and muscle training at fitness level) and very active jobs (constructive workers, farmers, landscapers, etc.).

Moderately Active: 3-5 times a week (moderate cardio and muscle training) and moderately active jobs (waiters, cooks, etc.).

Lightly Active: 1-3 times a week, light exercise such as light cardio (walking, light cycling) and lightly active jobs (teachers, nurses, etc.).

Sedentary: very little or no exercise (light walking) and most office jobs (receptionists, graphic designers, accountants, customer service workers, etc.).

We readjusted the multipliers from Lyle McDonald's book to better reflect different activity levels that work for most people. According to Lyle McDonald, broadly speaking, there are 5 categories / activity levels. Thermal Effect of Activity, also known as Activity Level, determines additional energy expenditure due to moving around and exercising.

BMR is calculated by Mifflin - St Jeor Formula, which was found to be the most accurate. TEA is the Thermal Effect of Activity andīasal Metabolic Rate is the amount of energy expended daily at rest. Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. If you just started following a low-carb diet, don't forget to read my free Guide to Keto & Paleo Diet which includes a print-friendly PDF version! You will find all the information you need, including the keto food list and tips on how to follow the diet to achieve your goals. However, if you find it hard to lose weight or you are relatively fit and trying to lose a small amount of fat, you may also have to count calories. In most cases, you won’t need to count calories on a ketogenic diet. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates.

The exact amount of fat and protein is a matter of individual body responses and activity levels. 60-75% of calories from fat (or even more),.

Low carb macro calculator