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
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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!
Are grapefruit slices, no sugar added, appropriate for keto lifestyle?
Grapefruits are very high in sugar. Stick to berries, they’re lower in sugar than most fruits!
Hi, I just started a 60-day keto plan – its very bare bones and comes with an exercise plan too for each day. It says I can swap out certain foods for others on an approved list (ex, tuna for chicken advising I add a fat to Tuna). It makes no mention of any supplements I should take. I have been adding potassium/sodium to my water to help with the keto flu (I’m VERY tired and have headaches off an on). Should I be taking anything like a multivitamin or magnesium? Any help would be appreciated, I started a plan to cut down on confusion in the beginning but I’m still wondering if I am eating too much fat or not enough/too much protein. I am also hungry often which I don’t think I should be?
All your vitamins and minerals should be coming from your food (ideally). Make sure you’re eating your veggies! If you’re feeling hungry and having headaches, you may be lacking water, fiber or fat. Increase all of those and you should feel better!
Will a ketogenic diet help the symptoms of fibromyalgia ?
Hi Bridget,
We are not doctors or nutritionists and cannot advise you on whether you can or should be eating low carb.
Please consult with your physician prior to starting a low carb diet. Ideally, your physician will be familiar with the low carb diet so they can advise you accurately and without bias.
Bridget-
It seems like I’ve read somewhere that a ketogenic diet is beneficial for fibromyalgia. I would think anything that reduces the body’s inflammatory process (keto diet), would help fibro. It’s worth a shot!
Starting my keto diet today. Is there a meal plan fot week to week. That I can use. It says my intake of calories should be 1900 per day.
We’ve got a free 14 Day Keto Meal Plan you’re free to try! You can also try Healthful Pursuit’s Keto Weekly Meal Plans, they’re super popular!
I have been overweight my entire life and I am ready for a change. Hopefully, this is it.
I am considering buying a safe, and locking up the rice, noodles, bread and candy that I find my house infested wit!
I started looking into Keto a few weeks ago. Got the test strips,made couple batches of fat bombs and making fat coffee with grass fed butter,coconut oil and coconut cream. With just playing around with these things, when I tested I tested moderate to moderate high. Does this mean when I incorporate a couple of meals in I’ll get to ketosis pretty easy? And one more thing,trying to make “gee”. First time burnt it but still had water in it. This time going slower; so how do I know I’ve got the water out with out taking it off and cooling it to see if it turns out grainy? Not smooth and creamy like when I buy it!
Hi, I find it difficult to determine the amount I’m supposed to eat from the recipes. Basically, how do I count calories to ensure I’m not overeating?
Hi Kiara, are you talking about our recipes? We provide nutritional information (calories, fat, protein and net carbs) for each recipe per serving. Just tally up what you’re eating throughout the day and make sure you’re around your daily allowance of macros. Check nutrition labels on your food and calculate your serving size accordingly.
Thank you for responding. I understand what you’re saying, but I purchased some Keto books that have recipes and no serving sizes or nutritional info. How would I cook these and determine the ketos?
Hmm, if the books you purchased don’t provide the macros, then you’d have to count them yourself. The easiest way to do this is to go ingredient by ingredient, adding up the nutrition for each one. You can download the free app, MyFitnessPal, and record all the ingredients used. It’ll give you all the information and track it day by day to make sure you’re eating the right amount.
Hope that helps!
Try myfitnesspal.com. You can manually enter your recipes in there and have community support. The database is FULL of all kinds of foods including take out and food stores like Shop Rite, Whole Foods, Foodtown, Costco, Wellsley Farms from BJ’s. I was very pleasantly surprised after working with it. When you enter your recipe, it calculates the nutrition!
Will there be side affects as a first timer? I just started a couple of days ago and am feeling kinda sluggish.
Hi Mindy,
It does happen (so don’t worry!) due to the sudden shift in metabolic states as your body tries to switch to ketosis from glycolysis. The symptoms you’re experiencing are called the keto flu. Check out our article on how to get through it quickly and start feeling great! 🙂
https://www.tasteaholics.com/keto-diet/what-is-keto-flu-how-to-help/
Is it possible to hit ketosis at 50 grams of carbs? It’ll take longer but possible right?
It varies depending on the person. Start off with 25 grams and work your way up to 50. People who have been doing this for a long time can eat more carbs and stay in ketosis!
Thanks for your time Vicky. Very prompt too. I did set it a little high because I do lift heavy weights and I know 20g of carbs will not give me enough fiber. I’ll have to earn them through my workouts. I forgot to mention that my 50g of carbs were total carbs. I net anywhere between 25-30. Sorry about that.
Are the 25g of carbs in the calculator net carbs, or carbs..?
Did your 2 week plan. It was awesome. Trying to piece together my meal plan now.
Our Keto Calculator shows total carbs. Feel free to omit any fiber and sugar alcohols if they don’t affect your blood sugar or cause weight loss stalls!
Hi,
I drink alcohol socially once per week and i’m used to diets with a cheat meal/day etc. With Keto if i were to go ‘non-keto’ for a day does this essentially put me back to square one where I will require another x amount of days to get into ketosis?
I’m just trying to evaluate if keto would be worthwhile for me.
Thanks in advance 🙂
You can drink alcohol on a ketogenic diet. Read about keto-friendly drinks here! In the beginning, you really should not cheat whatsoever. However, once you’re adapted, you can have a cheat meal here and there and you will go back into ketosis quite quickly.
Are Ceasar Salads ok to eat?
Yes! But skip the croutons 🙂
How long does it take to get into ketosis?
It varies per person, Laura! Usually, about 2 weeks should do it for a first timer.
Where can I get the ketosis test strips. The link on this page is not working.
Tina Cox
Hi Tina, I’m not seeing a link to ketone strips on this page. Anyway, here’s a link to where you can purchase some: http://amzn.to/2sRYDdW
Can you use protein shakes on keto diet? I use them for breakfast as I need something easy and fast in morning. Using Shaklee Life shakes. Thanks!
We make our own! Our favorite is the Chocolate Peanut Butter Shake and the Fat Burning Vanilla Smoothie. Otherwise, we try to stay away from premade shakes, as they’re full of nasty ingredients!
Hello, I am about to dive into the Keto lifestyle. I have a liver that is sensitive to medicine. I also think I might have a fatty liver. So my question is will eating high fat be bad for my liver or help it? I need a total lifestyle change. I have also had gastric bypass, so do not eat big meals. I am praying Keto will be a good fit for me. Thanks in advance, Dionalyn
That is a question I would ask your doctor, for sure!