Keto Calculator – Low Carb Macro Calculator
Are you eating a low carb or ketogenic diet or want to start? Perfect! We’re going to guide you through the steps you need to take to figure out how much you should be eating depending on your goals! This is a highly individualized macro calculator and will be tailored to you and only you!
Using this Macro Calculator
Knowing how many calories you need to eat as well as your macronutrient numbers is important for your success in weight loss or weight gain goals! Generally, you want to keep below 50 grams of carbs to stay in ketosis, but how about your fat and protein? Use our macro calculator to find out exactly what your daily macronutrients and calorie intake should look like. After all, calories are not created equal! You can read more about Calories vs. Macros if you’re interested!
Know your Body Fat Percentage
To use this calculator you’ll need a rough estimate of your body fat percentage. This is important because the macro calculator uses your lean weight (total weight minus body fat) to calculate the macronutrients you need on a daily basis. Use our body fat percentage guide to understand how to get this number.
Body fat percentage is the amount of body fat vs. your total body weight.
Select the image that most closely resembles your body type
- fat
- protein
- carbs
| Grams | By Macros |
|---|---|
| Fat | 0 |
| Protein | 0 |
| Carbs | 25 |
- fat
- protein
- carbs
- fat
- protein
- carbs
| Macro | Calories Per Day |
|---|---|
| Fat | 0 |
| Protein | 0 |
| Carbs | 0 |
- fat
- protein
- carbs
Recommend to a friend:
Now that you know what you should be eating every day you can learn more about macros or just jump straight to our delicious low carb recipes!
i just want to make sure that I get the right app. Is it the Marco Calculator on iTunes?
Hey Pat,
We don’t have an app currently! The macro calculator you’re looking at in iTunes will not be tailored to keto or a low carb diet and will be high in carbs and low in fat (most likely). You can use this calculator from any device as it was optimized for desktop and mobile.
Thanks.
Thank you
Nice
Love the website and information!
Thank you! Glad we can help 🙂
Hi it’s this right how can I eat 230 gram fat when it’s says 190 in other one
Hi Jonathan,
I’d love to help! Can you please email me directly at [email protected] with this information:
Your weight
Estimated body fat %
Daily activity level
Workout type and frequency (cardio and/or weightlifting)
Goal (lose weight, maintain, gain muscle)
Thank you!
What about the effects on cholesterol with the high fat intake ? This worries me
We recommend reading about the ketogenic/low carb diet. Unfortunately, the “war” on cholesterol and fat was based on flawed studies and it became public policy to eat high carb foods and low fat foods. Fat will not make you fat, and a diet high in carbs will make you VERY unhealthy.
Additionally, you can also read Cholesterol Clarity by Jimmy Moore! It’s very helpful in understanding the connection between eating a diet high in carbohydrates and cholesterol.
This absolutely helped me fine tune some things I needed help with! Thank you! Thank you!
Really happy it helped!
hi so basically you just calculate your personal info and then choose from your recipes (because they are the best right 🙂 then off you go.. it doesn’t matter what stage (beginner or end) im kinda overwhelmed with the whole fat bomb thing and bullet coffee.. lol
There are no stages when it comes to keto! Atkins may have several stages to ease people in and guide them but for keto, as long as you’re eating healthy, whole foods low in carbs and high in fat, you’re good. We like to follow this approach and guide ourselves using our macros to know how much protein we need to eat and how little carbs, etc. Let us know if you have any more questions. Enjoy our recipes!
Thank you.
🙂
I am new to this and constantly reading all of the information you provide. I look forward to seeing my own reaults!
Good luck Bella!
Hello,
I am two days into the Ketogenic diet. I purchased low carb bread it’s 5 grams of carbs per slice. Is this something I can consume because it’s low carb or is bread just a big nono?
Thank you
Technically, you can enjoy it if it’s low carb. If you eat less than 20-25 grams of net carbs a day, you should stay in ketosis.
However, I think it’s better to find more natural alternatives to bread and dishes that don’t use bread at all. It’s best to steer clear of “bread substitutes”. They’re all expensive, full of chemicals and additives, and could cause old eating habits to return.
If you’re really wanting a bread substitute, try Oopsie Rolls. They’re easy to make and don’t have any kind of flour or chemicals in them.
I am very new at this. I want to follow a ketogenic diet. I really don’t understand what sugar alcohol is and is it shown on nutrition labels. I just switched to using Truvia in my coffee do I need to count those calories.
Here’s our guide to erythritol, our favorite sugar alcohol. They are definitely shown on nutrition labels under carbohydrates. They can be subtracted from your total carb allowance since they are not metabolized by our body and don’t count towards our total calories either.
Question: when counting my carbs for the day do I count carbs in things like nuts? Macadamia nuts are a recommended fat but the carbs are quite high?? Just learning right now. Thank you!!?
Yes, Kristine, carbs from nuts count too. Macadamias are not only healthy but absolutely delicious. Many nuts have more carbs than we’d like, but they’re a great snack to have because of their high fat content and proteins. Just portion them out correctly!
The only carbs you wouldn’t count are fiber and sugar alcohols (like eythritol, xylitol, etc.)
Hope this helped!
I am doing my homework before I began on this new lifestyle journey, and I found your website to be 1 of 2 that I found to be extremely helpful AND useful for a newbie like myself. Thank you!
Hey LaTricia, that’s so great to hear! We’re glad you found everything helpful!
very useful thanks =)
Great calculator guys thanks for making it so simple!
No problem! Glad you liked it.