Our Keto Macro Calculator helps you figure out your exact daily requirements to help you reach your personal goal. Find out the optimal amount of fats, carbs, and protein you need to eat each day, whether your goal is to lose weight with the ketogenic diet, to maintain or to build muscle mass.
Are you new to the ketogenic diet? Let’s calculate your optimal keto macros.
Keto Macro Calculator
The most precise keto calculator on the internet!
Choose the Unit of Measurement
What is your gender?
Height and Current Weight
What is your body fat percentage?
Choose your body fat percentage using the photos below.
Estimate your body fat percentage with our visual guide.
What is your age?
Your activity level
What are your goals with the ketogenic diet?
How many carbs do you want to consume?
How much protein do you want to consume?
Complete all the fields to get your macros!
What is a ketogenic diet?
A ketogenic diet is also known as the keto diet, and the basic principle is to eat high fat, moderate in protein and low in carb foods.
Reduce the carb intake and start eating nutrient-dense foods to reach ketosis, a metabolic state that turns your body into a fat burning machine.
Most of our body organs prefer being fueled by ketones instead of glucose.
How to use the keto macro calculator?
Select the unit of measurement and input all the details required:
- level of physical activity
If you choose to use our Advanced Calculator, choose how many carbs you prefer eating, the caloric deficit and the daily carbohydrate intake.
Why use a keto calculator?
Using our macros calculator, you will discover how much you need to eat according to your goals.
The main benefits of eating according to your goals:
- to know exactly how much to eat;
- reach ketosis faster and maintain in this metabolic state;
- enjoy eating your favorite keto foods without guessing how much you need to eat;
- lose weight with ease, maintain or gain muscle;
- 100% optimized for your goals;
Enter a few details in our simple macros calculator and get the results you want with the keto diet. Below I will show you why it is important to input data in all the fields.
Learn how to use our simple keto calculator
I have to tell you that when we designed the calculator, we first thought about you. We have two ways you can calculate your macros. A simple one and an advanced keto macro calculator.
The simple one gives you the standard keto macros that are common in the classic ketogenic diet.
In the advanced version, you can complete the specific deficit, desired carb intake, and protein.
If you are new to the keto diet, use the simple macros calculator.
The more advanced you are and the more physical exercise you include in your daily schedule, the more you should use the advanced macro calculator.
STEP 1: Input your details: gender, height & weight, body fat percentage, age
If you are following a ketogenic diet with the goal to lose weight, you have to understand that how much you eat matters even in a ketogenic diet. You need to eat according to your current status.
We use the most accurate BMR formula (the Mifflin-St.Jeor Formula) to determine your daily caloric requirements. The basal metabolic rate (BMR) is the number of calories you burn while resting.
This formula requires the variables:
- Gender: The biological variations in body composition are linked to your gender.
- Height & weight: Needed to know the body fat distribution
- Age: You may notice that it becomes harder to eat whatever you want and remain slim as the years’ pass. That’s because the BMR decreases as we age.
To calculate the protein macro, we need to find out your lean body mass. Protein is essential in the ketogenic diet because you need enough to lose weight, preventing you from losing muscle mass. Excess protein can kick you out of ketosis and even lead to some dangerous health issues.
STEP 2: Enter your current activity level
We need this information to know what’s your total daily energy expenditure (TDEE). TDEE is a significant factor in determining your macros because it represents the total number of calories we burn.
TDEE is relevant to fat loss because when we count macros, we base the calorie intake on the TDEE result, instead of BMR.
Common misinformation is that you need to eat fewer calories than your BMR to lose weight and that’s not correct.
The TDEE tells us how many calories you should consume to reach your goals efficiently.
STEP 3: What is your goal with a ketogenic diet?
Here you can input in our calculator what’s your primary reason you are doing a keto diet.
That will help the calculator understand if you are trying to lose weight, to maintain or to gain muscle. It automatically picks for you the deficit (or surplus), the suggested amount of calories and protein needed to accomplish your final goal.
If you chose to use our simple keto macro calculator, you should already have your results and start the journey towards your goals.
If you want to understand how the advanced macro calculator works, continue reading the steps below.
STEP 4: Advanced Macro Calculator
Chose your deficit/surplus
At this point, you have to choose your calorie a deficit or surplus so we can calculate the final caloric intake.
- For weight loss, we recommend a 20-24% calories deficit which is pretty easy to maintain and will help you lose weight without effort and reach ketosis.
- If you are want to maintain your weight, keep the bar at 0% because you don’t need a deficit.
- If you train hard, want to build muscle or gain weight, choose a surplus within 10-20%.
Net Carb Intake
Depending on your goal you can choose to eat more or less net carbs every day. We recommend the standard version of the keto diet meaning you have to choose between the range of 20-50g net carbs.
Chose your protein intake
Protein is body’s building “brick.” Most our body organs are built of protein such as muscle, skin, bones, and others. The digestive process, immune system, blood are all based on protein to work correctly. Even hormones, antibodies, enzymes are proteins. Your body uses protein to build or repair body tissues.
- If you’re sedentary, choose between 0.6g and 0.8g protein.
- If you’re active, choose between 0.8g and 1.0g protein.
- If you lift weights, choose between 1.0g and 1.2g protein.
Write down your keto macros
Congratulations, you calculated your macros according to your goals and current status. Use an online app to track all the foods you are eating and try reaching those values.
Don’t worry if you can’t do it perfectly for the first time. Don’t give up and try your best. It will become easier once you start getting used to the macros in some keto foods.
Now that you are familiar with your keto macros, let’s take a look at the foods that are recommended to eat on a ketogenic lifestyle.
Usually, the ketogenic diet classic macros are:
- Calories coming from Fat 70-80%
- Calories coming from Protein 20-25%
- Calories coming from Carbs 5-10%
Foods allowed on a ketogenic diet
Most people enter deep healing ketosis when staying under 30g net carbs, but we are all different and have different metabolism and body compositions. You have to find out what works best for you have as a starting point the results given by our keto calculator.
It’s important to avoid all the hidden sugars and stick only with the list of keto approved foods that you can find on my website. Print it and review when you are not sure whether a food is good to eat on a keto diet.
- Meats – pork, poultry, fish, beef, lamb
- Leafy Greens – spinach, kale, lettuce
- Vegetables that grow above – broccoli, cauliflower, cabbage, mushrooms
- High-fat dairy – butter, hard cheeses, high fat cream
- Nuts and seeds – macadamias, almonds, pecans, walnuts, sunflower seeds
- Berries- raspberries, blueberries, blackberries, etc.
- Sweeteners – stevia, allulose, erythritol, monk fruit, tagatose, inulin
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
You have a lot more knowledge about the ketogenic diet and your specific macros and it’s time to enjoy all the health benefits that come with this lifestyle change.