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!
I started the keto diet in July. I never had the keto flu. But I have lost 19 lbs and hope to never see them again. I understand the frustration that some people have about not losing weight or being stuck on a plateau. I have also experienced intermittent fasting. And feel so much better. I still have a ways to go and I keep watching you tube videos. Still a learning process.
I’m 14 days into KETO AND down 12lbs
I feel so much better now I’ve quit all that stodgy food … my tastebuds have heightened tremendously along with my sense of smell….
Main problem for me is a major dry mouth!
Sticking with it ?
I lost 6 lbs the first week. I’ve lost NOTHING during the last 3 weeks! My ratio is: Fat: 70% Protein: 25% Carbs: 5%
Why is it so hard for me to lose weight?!!!
The first few pounds are usually water weight! Keep at it, you’ll see the scale move soon. Also, are you sure you’re eating at enough of a caloric deficit?
Can’t wait to kick the sugar out of my life!
I have lost 35 pounds thus far in 12 weeks. I don’t really keep track of my calorie intake, but I do eat less than 10 carbs per day. This is the only diet that I have gotten any positive results from, and have stuck with for this long.
Congrats Tina!! I started Keto yesterday and hope I have similar results!! Keep us posted on your progress.
Thank you Tia! Just stay on track, and you will get there! I am now down to 50 lbs and counting! ? Good luck!
That’s fantastic!!! 50 pounds is my goal but I was thrilled to see 1.5 pounds in 2 days ?.
I used almond flour for the first time to make Keto gingerbread cookies and they were very grainy or mealy tasting. Have you experienced that? I also used Swerve confectioners today and it is DELICIOUS!
I’ve been on Keto “8.5 weeks down 21 lbs. it definitely works!
Some days I don’t eat even 500 calories. 20 carbs.
I have been trying the last 2 days to eat more.
What are you using to track your calories? 500 is quite little and very unsustainable. Try making some high calorie shakes and sipping them throughout the day. Something like our Keto Protein Shake can be made even higher calorie by adding more coconut oil, peanut butter and protein powder.
Hi I have been on keto diet almost 7 weeks. Nothing is happening for me. It’s hard to eat all that fat. I’m not really hungry.have to make myself eat. Staying under 20 carbs. I’m getting really bummed out.Everyone else gets energy boost but I don’t. Could it be because I’m on thyroid medication?
If you’re on any medication, I would consult your doctor! Also, if you’re not hungry, please don’t force it – many people find that they’re not quite as hungry as they used to be pre-keto. How many calories are you eating every day?
10,867 calories a day? Seriously?! This can’t be right. I’m very familiar with Keto, and I’ve tried other macro calculators and the most I get is 1700.
Hi Lisa, that’s definitely too high! Are you sure you didn’t overestimate your activity levels? Most people have sedentary jobs and get very little exercise. Please read our helpful tips on the side of the calculator when making your selections.
what is a Keto flu? I am new to all this. Thank you! Donna
We’ve got a whole post dedicated to explaining the keto flu and how to avoid and end it! Hope it helps 🙂
I don’t know my body fat so how do I find out in order to get started?
Check out our helpful guide right here!
My total calories say it should be around 1550 with about 1100 of that from fat. Is this right?
That’s correct, April!
Hi I started July 9 and have remained at the same weight 151. I am sticking to unser 20 carbs per day. Just last week i experienced the keto flu. Horrible. But i have not had the energy that is suppose to happen. My ketones are.3 and glucose is 5.1. Any suggestions.
Are you sure you’re eating enough fat, vegetables and drinking lots of water? You need to maintain proper nutrition, not just cut carbs! Fat will give you energy, don’t be afraid of it 🙂
On day 3 and still trying to figure things out. Missing my evening glass or two of wine the most! Goal is to lose 30lbs and increase energy. I am concerned with all the fat intake since I have high cholesterol. Is this a valid concern?
High cholesterol is caused by inflammation which is a direct effect of eating a high carb diet. If you make the move to dry, red wines, you should still be able to have a glass or two. They are only about 3-5 carbs per serving 🙂
I’ve been on the keto diet for 32 days and I’ve lost 25 pounds so far. I’ve found through trial and error, lots of error, that if I walk at least three times a day, drink a gallon of water, it helps making me feel full, I lose weight faster.
I have lower limb lymphedema from cancer treatment, I had to use wraps daily, as of today I haven’t had to wrap for over a week. My cholesterol levels have gone down from 201 to 158, and my eyesight has improved! I wasn’t expecting my eyesight to get better, that’s a great plus. I’ve been taken off of one of my three pain medications. I can’t wait to see what new improved body functions I’ll experience in the future!
That is awesome! The eyesight improvement is due to less water retention. So happy for you!
I start keto diet on July 17 and I am down 16 pounds . I didn’t had keto flu since I was taking electro MIX . I feel great!
I started the keto diet August 14 and I’m down 8.6 pounds. I experienced the keto flu on days 5-7, but stuck with it and now I can’t believe how much energy I have and how sharp I feel mentally! I even started Irish step dancing lessons! My only problem is turning my brain off at bedtime. I really can’t believe how great I feel. That in and of itself motivates me to not stray from the diet/lifestyle.