Keto Calculator

Are you confused about Keto?

Now you can grab my Keto Diet Beginner’s Guide with Meal Plans to help you out!

Keto / Low Carb Macro Calculator

Are you eating a ketogenic or low carb diet or you you want to get started on one? One big step for beginners is calculating your macros that are specific to your body and your goals. This is a highly individualized macro calculator and will be tailored to you and only you!

Using This Macro Calculator

Knowing macronutrient numbers (protein, fats, carbs) and your daily calories is important for your success in weight loss goals! Generally, you want to keep below 20 grams of net carbs to stay in ketosis, but how about your fat and protein? Use my macro calculator to find out exactly what your daily calorie intake and macronutrient breakdown should be.

Know Your Body Fat Percentage

To use this calculator you’ll need a rough estimate of your current body fat percentage. This is important because the macro calculator uses your lean weight (total weight minus body fat) to calculate the macronutrients you need on a daily basis.

MACRO CALCULATOR

    To begin select either US Customary or Metric from the dropdown (it is defaulted to metric)…..

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%