Keto-Macronutrient Calculation (Harris Benedict Formula)

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Keto-Macronutrient Calculation
(Harris Benedict Formula)

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• Lean Body Mass (LBM) in Kg = Body Weight (kg) – Body Fat (kg)

• Body Fat (kg) = Body Weight (kg) x Body Fat Percentage (BF%)

• Basal Metabolic Rate (BMR) = 370 + (21,6 x LBM)

• Total Daily Energy Expenditure (TDEE) = Activity Factor x BMR

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : TDEE = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : TDEE = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : TDEE = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : TDEE = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : TDEE = BMR x 1.9

The Keto-Macronutrients Calculation

Induction Phase
(30% deficit ; 4 : 1 SKD ; <10g Carb)

Fat (g) = ((TDEE – (30% x TDEE)) x 0,8) : 9
Protein (g) = ((TDEE – (30% x TDEE)) x 0,15) : 4
Carbohydrate (g) = ((TDEE – (30% x TDEE)) x 0,05) : 4

* if the carbohydrate macronutrient calculation result is more than 10g, subtract the surplus and add to protein macronutrient.

Consolidation Phase
(20% deficit ; 4 : 1 SKD ; <15g Carb)

Fat (g) = ((TDEE – (20% x TDEE)) x 0,8) : 9
Protein (g) = ((TDEE – (20% x TDEE)) x 0,15) : 4
Carbohydrate (g) = ((TDEE – (20% x TDEE)) x 0,05) : 4

* if the carbohydrate macronutrient calculation result is more than 15g, subtract the surplus and add to protein macronutrient.

Maintenance Phase
(10% deficit ; 3 : 1 SKD ; <20g Carb)

Fat (g) = ((TDEE – (10% x TDEE)) x 0,75) : 9
Protein (g) = ((TDEE – (10% x TDEE)) x 0,2) : 4
Carbohydrate (g) = ((TDEE – (10% x TDEE)) x 0,05) : 4

* if the carbohydrate macronutrient calculation result is more than 20g, subtract the surplus and add to protein macronutrient.

Important Note
• Use this Excell Spread Sheet to calculate The Keto-Macronutrients Calculation, explained above :
https://www.facebook.com/groups/646798842052574/925770704155385/
(Start joining the Keto-Adaptation group if you haven’t become a member, to get this spread sheet. The group is awesome and many member & admin there that would help you in gaining your ketogenic adaptation for any purposes)
Keto-Adaptation Facebook Closed Group Link :
https://m.facebook.com/groups/646798842052574?ref=bookmarks

• For The Keto-Protocols that explains each calculated phase on this post, please refer to this link below :
https://m.facebook.com/story.php…

• The foods scaled (macronutrient plan) on every phase are for maximum intake limit for the day, but must always trust the satiety that the brain controlled from Leptin Hormones secretion. So eating must be stop right away when the satiety feeling has occur.

• All animal source meals must be chosen from the fatter parts, and all plant source meals must avoid any starchy type.

• All protein source must be eaten with the fat source at one time, never separate this macronutrient otherwise it will spike the insulin hormones and elevate the blood glucose serum.

• If ones want to add more lean mass during the maintenance phase, calculate at 0% deficit or 10% surplus as the maximum TDEE calculation
Fat (g) = ((TDEE + (0% or 10% x TDEE)) x 0,75) : 9
Protein (g) = ((TDEE + (0% or 10% x TDEE)) x 0,2) : 4
Carbohydrate (g) = ((TDEE + (0% or 10% x TDEE)) x 0,05) : 4
Note : Reduce the fasting hours into 16/8 IF

• If ones want to accelerate fat loss during the maintenance phase, calculate at 20% deficit as the maximum TDEE calculation
Fat (g) = ((TDEE – (20% x TDEE)) x 0,75) : 9
Protein (g) = ((TDEE – (20% x TDEE)) x 0,2) : 4
Carbohydrate (g) = ((TDEE – (20% x TDEE)) x 0,05) : 4
Note : Increase the fasting hours into 23/1 IF

• If ones haven’t check the body fat percentage using skin fold calliper, bio-impedance scale, or other body fat measuring method, ones can use the attached pictures for body fat rough estimation.

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• Checking for body fat measurement is suggested to be done at monthly basis, to adjust the Keto-Macronutrients calculation on each phase.

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