Keto Macro Calculator

While filling in your information on the keto diet calculator, you might come across some sections and terms that could be a bit confusing…

If that happens, take a look at the panel on the right side. There, you’ll find a quick explanation that should clear up your doubts.

Keto calculator
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 Carbs Protein Fat
25 grams 69 grams 184 grams
100 kcal 275 kcal 1653 kcal
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%
Based on KetoDiet calculator

If you’re still not sure how to use the keto calculator or if you’re not getting the right keto macro numbers, read through the other questions and comments below. You’ll probably find the answer you’re looking for there.

And if you’re still unable to find the answer, please leave a comment with your question, and we’ll get back to you as soon as we can.

Frequently Asked Questions

Do You Need to Know Your Body Fat Percentage to Obtain an Accurate Result?

In order to have the right macros, you need to have an idea about your body fat percentage.

This is necessary because the amount of protein you should consume is calculated based on your lean body mass (LBM) rather than on your total body mass (which is LBM + fat).
So if you weigh 150 pounds and are at 30% body fat, your lean body mass is (150 – 30%) = 105 pounds.

There are a few ways to get an estimation of your body fat percentage

Scales that have bioelectrical impedance analysis (BIA – but do note that those are often very inaccurate)
Calipers
Skulpt (a handheld device that estimates your body fat percentage)
DEXA scan (the gold standard, but rather expensive – Although, they can be found in most good Gym’s).

If none of these are available to you, in the meantime…
A simple visual assessment by comparing yourself to photos of people who have a similar body fat percentage will get you started, but it is recommended to get a more accurate measure before starting out on your Keto diet.

How do I calculate my Keto Carb limit?

Discovering Your Ketogenic Carbohydrate Threshold…

The defined keto carb threshold is 35 grams for total carbs and 25 grams for net carbs (calculated by subtracting nutritional fiber grams from total carb grams).

Restricting net carbs to under 20 grams can accelerate ketosis for many individuals

Keeping daily carb intake under 50 grams on the ketogenic diet is recommended, although some people may need to restrict their intake to 20-30 grams.

What happens if I go over my carb limit?

Exceeding carb intake can disrupt ketosis, taking days to a week to re-enter, affecting weight loss progress in the interim.

Will one cheat day ruin Ketosis?

Maintaining ketosis during a cheat day is feasible with meticulous macro planning. Yet, embracing a full-fledged cheat day might lead to side effects and necessitate a period to re-enter ketosis afterward.

Can I drink Milk on Keto?

No. Dairy milk is carb-rich and isn’t suitable for the keto diet.

Also, steer clear of sugary beverages such as regular soda and fruit juice, as they contain excessive sugar and carbs.

You can find a useful list of Keto-friendly drinks in this article.

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Gender

Male/Female metbolisms differ and so, daily calorific needs, especially on the Ketogeic diet, should reflect this.

Age Weight Height

Calculating your basal metabolic rate (BMR) is crucial to tailoring accurate results. These factors play significant roles in determining the energy your body needs.

Age: Metabolism naturally changes with age. This shift can impact the amount of energy our body requires to maintain basic functions.

Weight: Your body weight directly influences the energy necessary to sustain bodily processes. A heavier body typically demands more energy to maintain itself.

Height: Height contributes to your BMR calculation because taller individuals tend to have larger body surfaces, which results in increased heat loss and energy expenditure.

Activity Level

Your BMR represents the calories burned during rest and digestion, combining this with activity, gives your TDEE (total daily energy expenditure) – the calculator’s daily calorie estimate.

Body Fat

The keto calculator employs body fat percentage to determine lean body mass, enabling accurate protein calculation for weight loss without muscle loss.

Balancing protein intake is crucial, as insufficient or excessive amounts can yield undesirable outcomes in a ketogenic or any diet.

(DEXA Scans are regarded as the most reliable & accurate, and can normally be found in most Gym’s)

Understand Your RESULTS

Maintenance Level

Basal Metabolic Rate is the measure of how many calories you should use daily at your current age, height, weight, and activity level.

Calories to consume

To stay at your current weight and body fat…this is how many calories you should consume daily.

Weight Loss Goal

Set your target as ‘weight loss, or ‘weight gain’… the results then give you 3 levels of loss/gain with associated carbs, proteins & fats with calorie counts.

Set a custom defecit or gain and enter your preferred calorie surplus, (if your goal is to gain weight/muscle), or a calorie defecit, (if your goal is weight-loss) – just type a ‘negative’ symbol before your number in the box.

STAYING ON TRACK

To help you stay on track to meeting your macro needs, we recommend using a calorie tracking app like TryLowCarb Custom Keto Meal Plan App. 

  • Significantly increase your chances of getting the results you want
  • Enter and stay in ketosis
  • Stay on track with your keto diet (especially if you track your macros as well)
  • Stop guessing how much you should be eating
  • Enjoy all of the benefits of keto dieting and ketosis
Keto Meal Plans

For more information on macros and the ketogenic diet, see our Ultimate Beginners Guide…

Take a look at our tips for good Keto.