Keto Calculator – Calculate Your Macros

This keto calculator lets you know exactly what your optimal intake of macronutrients — carbs, protein, and fat — should be. If you are looking for a way to get into keto, or maybe have struggled in the past, this is a good place to start.

Getting the right keto macro ratio is essential in reaching and maintaining ketosis.

This simple keto diet calculator makes it easy for you to determine your macros for the ketogenic diet. Taking in the proper portions of fat, protein, and carbs is critical in producing ketones.

This keto macro calculator is the first step to your keto diet success.

Simply enter your information in the calculator below.

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%

FREQUENTLY ASKED QUESTIONS

What are macros?

Macronutrients, or “macros,” are compounds that your body uses for growth, maintenance, and repair i.e. carbohydrates, protein, and fat. Your body needs macros in large amounts, as these are the most important functions of your body. In keto, macro intake regulation is the crux of the diet.

How do you calculate macros for keto?

The total intake of macros for your diet depends on a number of factors: gender, weight, age, activity level, body fat percentage, and your personal goals. As you can see, ultimately, your macro intake will largely depend on your lifestyle and goals. It can be tricky to figure out the math if you aren’t very confident in that area, but that is why we provide you with this keto macros calculator, which works out the best plan for you.

How much can you expect to lose on keto?

Again, how much weight you lose on keto largely depends on how much exercise you get, as well as your personal goals and how strict you are being.

How can I step up my keto?

If you are looking for a way to take your keto to the next level and or start your keto journey, try out this keto membership website.