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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.
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: | 1536 | kcal |
| Calories to consume: | 2027 | kcal |
| Your fat intake should be: | 184 | grams |
| 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: | 1804 | kcal |
| Your fat intake should be: | 159 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 159 | grams |
| 100 | kcal | 275 | kcal | 1430 | kcal |
| 6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
| Calories to consume: | 1581 | kcal |
| Your fat intake should be: | 134 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 134 | grams |
| 100 | kcal | 275 | kcal | 1207 | kcal |
| 6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
| Calories to consume: | 1358 | kcal |
| Your fat intake should be: | 109 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 109 | grams |
| 100 | kcal | 275 | kcal | 984 | kcal |
| 7 | % | 20 | % | 73 | % |
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.
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
For more information on macros and the ketogenic diet, see our Ultimate Beginners Guide…
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