Keto Calculator – Calculate Your Keto Macros

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Learn how to calculate macros for low carb or keto diet with this free keto calculator. This is the most accurate keto macro calculator that helps you figure out the ideal macros for your goals. Use a keto calculator to plan your weekly low carb menu and learn everything you need to know on how to get started.

keto macro calculator lowcarbspark

No matter what your goal is, this keto calculator is the best for you. This low carb macro calculator will help you find out the optimal macros for weight loss and more!

Our macro calculator is designed to bring you the most precise keto macros. Whether your goal is to lose weight, to maintain or to build muscle mass, this free ketogenic diet calculator will help you achieve it.

What are my macros? How to calculate macros? Use the best low carb and keto diet calculator that calculates macros, helping you figure out the daily requirements to help you reach your goal.

Keto Calculator

Input your data in the keto diet macro calculator below and let this keto tool do its magic and get your macros ready. Our macro calculator is unique because you can get the free keto macros delivered straight to your email! Just input your email and click: “Sent Results”.


Low Carb and Keto Macro Calculator FAQ

Check the FAQ below to get answers to all the questions you might have. If you still have any questions, please leave a comment below to post. I’d be thrilled to answer your questions.

best keto macro calculator

What is a Ketogenic Diet?

Let’s start by learning or remembering what a keto diet is. A ketogenic diet is also known as the keto diet, LCHF (low carb high fat) or low carb diet. The basic principle is to eat high fat, moderate in protein, and low carb foods.

Reduce the carb intake and start eating nutrient-dense foods helps you 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.

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%
what to eat on a keto diet keto calculator macros

What are Macros?

“Macros” is short from macronutrients that refer to carbohydrates, protein, and fats. Our body needs them to function correctly, and each of them provides energy in the form of calories.

Carbs and protein provide 4 calories per gram, while fats (lipids) have 9 calories per gram.

Following ketogenic diet means eating fewer carbs such as sugar and starchy vegetables. Switching to a nutrient-dense keto meal plan that includes high-quality protein and more healthy fats comes with many possible benefits.

ketogenic diet calculator macros

Why Should I Use a Keto Diet Calculator?

Using our keto calculator, you will discover how much macros you need to eat according to your goals. Our bodies are unique, so it’s vital to tailor the macros to your specific status.

Here’s why you need to calculate your macros:

  • to know exactly how much to eat;
  • reach ketosis faster and maintain in this fantastic metabolic state;
  • enjoy eating your favorite keto foods without guessing how much you need to consume;
  • 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 essential to correctly input data in all the fields.

calculate keto macros

How Are Macros Calculated? Is It Accurate?

This keto macronutrient calculator is designed by the best programmers and tested many times.

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:

  1. Gender: The biological variations in body composition are linked to your gender.
  2. Height & Weight: Needed to know the body fat distribution
  3. Age: You may notice that it becomes harder to eat whatever you want and remain slim as the years pass by. That’s because the BMR decreases as we age.

How to Use the Best Keto Calculator for Weight Loss?

Learn how you can use our keto calculator to figure out your daily ketogenic macros.

Select the unit of measurement (imperial or metric) and correctly input all the details required:

  • gender
  • age
  • height
  • weight
  • level of physical activity

If you choose to use our Advanced Calculator, decide how many carbs you prefer eating, the caloric deficit, and the daily carbohydrate intake.

If you choose to use our Advanced Calculator, decide how many carbs you prefer eating, the caloric deficit, and the daily carbohydrate intake.

Which Option Should I Select? Classic Keto Calculator VS Advanced

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 standard 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 keto 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.

Why Do I Need to Input my 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 in this macro calculator 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.

What is your goal with a ketogenic diet? Lose Weight or Maintain or Gain Muscle

Here you can input in our easy keto 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.

Should I select a “deficit” or “surplus” in the Keto Macro Calculator?

At this point, you have to choose your calorie a deficit or surplus so we can calculate the final caloric intake.

  1. 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.
  2. If you are want to maintain your weight, keep the bar at 0% because you don’t need a deficit.
  3. If you train hard, want to build muscle or gain weight, choose a surplus within 10-20%.

What Net Carb Intake to Choose?

Depending on your goal you can choose to eat more or less net carbs every day.

Net Carbs = Total Carbs – Fiber (sugar alcohols )

We recommend the standard version of the keto diet, meaning you have to choose between the range of 20-50g net carbs.

How To Choose The Protein Keto Macros?

Protein is the body’s building “brick.” Most of 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, and 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.

To calculate the protein macro, we need to find out your lean body mass. Protein is essential in the ketogenic diet because you need to get enough to lose weight, preventing you from losing muscle mass. Excess protein can kick you out of ketosis and even lead to some severe issues.

What To Eat on a Keto Diet?

Most people enter deep healing ketosis when staying under 30g net carbs, but we are all different and have different metabolism and body composition. You have to find out what works best for you have as a starting point the results given by our keto calculator.

what to eat on a ketogenic diet

It’s important to avoid all the hidden sugars and stick only to the list of keto-approved foods that you can find on my website. Print it and review it when you are not sure whether a food is good to eat on a keto diet.

  • Meats – pork, poultry, fish, beef, lamb
  • Eggs
  • Avocado
  • 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.

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 correctly 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 common keto foods.

How to Calculate Net Carbs?

Net carbs are the carbohydrates that our body burns for fuel. To figure out and calculate net carbs, you have to take a look at the total number of carbs, then subtract the fiber and sugar alcohols that come from sweeteners.

Here’s an easy formula on how to calculate net carbs:



Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

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  1. I would like to join the Keto group. I am planning on trying the Keto diet, but it seems really confusing to me. I do have my Macros and that helps. Thank you

    1. Take it easy. Don’t be scared. Learn what the allowed foods are, what are your macros and plan your meals. Keep it simple. There are tons of recipes on here. Be persistent, and the results will come.

  2. I’m so confused as to figure out how many grams of what I am supposed to take in. I don’t even know my body fat percentage….

    1. You have a few photos that show different body types to choose from. What are your current stats? We can help you figure out your keto macros 🙂

  3. Looking over the keto plan and wondering if there is a user friendly
    app to use on my android phone. I think using an app would be better to
    log and track my daily intake and activity.
    Any suggestions?

    1. Calculate your macros using the tool on the website and then if you input your email address you get your keto macros direct into your inbox.

  4. If keto says for my 20g carbs …. I am supposed to eat not more than or try to have around that many a day

  5. I receive your daily emails and appreciate them.
    I am trying use the calculator but not having any luck.
    Please advise. Thank you

About me

Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

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