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!
How is it possible to take in 247g of fats a day? Without spoonfuls of Coconut Oil? Along with 2971 calories/ day? Where do I go for High Fat snacks to add to the bulletproof coffee?
We’ve got a whole post dedicated to this, but feel free to use any other blog, Pinterest or Google for more ideas!
I’m new to all of this and I think I understand the meal plan but am I suppose to be fasting and if so how much?
Fasting is optional! Keep your carbs low and your fat high. Those are the basics 🙂
What suggestions do you have for a slender man, 83 yrs. old, 5’8″ 130 lbs who should gain some weight for his health, with a small appetite. His ideal weight was about 140 lbs. He has lost a few lbs on the keto diet. We want to see if the keto diet works to improve memory, but it has been hard for him to eat enough to gain weight. Would appreciate some ideas on gaining weight on this diet.
Hi Rebecca,
It’s all about increasing calorie consumption to be more than his expenditure daily. Keto is a high fat diet which makes it easier to fulfill the caloric needs since you need to eat less volume (fat has 9 calories per gram compared to carbs which have 4 calories per gram). I’d recommend using more butter/oil when cooking, maybe drinking a shake with heavy cream daily, snacking on avocados and nuts. This will add hundreds of calories quickly.
With regards to your weekly menu plans. Are the ingredients Canadian Friendly? I find there are so many Keto companies that provide plans for a price, but the ingredients cannot be found in Canada or difficult to find in Canada
Hi Heather, that’s a fair question. Though, hard for us to answer since we don’t live in Canada and are unaware of what can be hard to find. We mainly use real, whole ingredients, of course. What do you consider hard to find based on other keto meal plans? We also suggest you sign up for a trial and see what a fair example of a meal plan would look like. You can cancel at any time if you see it’s something that’s unrealistic for you to continue 🙂
Thank you for doing this for free. I am concerned however about the amount of calories that I am supposed to eat. 1617? That is a ton if I’m trying to lose weight. Can I, or how do I adjust the calories for my meal plan. The calculator doesn’t ask you what my desired weight is.
Hi Julie, you can use the “Advanced Settings” button right above your results and adjust the calorie deficit to be a little higher.
I am interested in starting the Keto plan. I am waiting for the 14 day Keto meal plan. I have not received it still. Thank you.
Please email us at [email protected] and we will send you the plan personally!
Hi im just wondering if you can help me out.. i want to do this accurately and im a bit confused with how to figure this all out… 1,769 is what my daily calorie intake should be ..149 grams fat- 82 protein 25 carbs ..How do i measure or know how to portion my food to in take all the proper macros for everyday?
When you say to subtract the fiber from the carbs etc im totally lost how domi know how much fiber is in my food this sounds so complicated ?
You need to read the nutrition labels of everything you eat to figure that out. If something you eat has 5 grams of carbs and 2 grams of fiber per serving then you’re eating 3 net carbs per serving.
Nutrition labels! Just add everything up or use a macro tracker like My Fitness Pal 🙂
Hi, I am having an issue getting the 14 day meal plan. I signed up for an account and I already purchased the 4 ebooks/cookbooks, however, I keep getting a message saying the site says my email is incorrect. I cannot sign up for the meal plan. This is disappointing, to say the least. Is there a way to fix this issue?
I’m really enjoying the site, I don’t mean to sound like I’m nit picking. I just want to get a good feel for it before obligating myself for an extended period of time. Y’all have done an awesome job on this site with a ton of information.
Thank you,
Janet H
Oh no, I’m sorry you’re running into an issue. Send us an email to [email protected] from where you’d like to receive the 14-day meal plan and we’ll personally send it 🙂
To be effectively in fat burning ketosis, does your urine dipstick need to read “large” ketones, or is it just as effective if my strips are In the “moderate” range?
The amount of excess ketones in the urine varies greatly person-to-person so as long as it reads “not negative”, it means you’re in ketosis. It’s a pass/fail. 🙂
Is it usual to see a higher recommended amount for the daily calorie intake than I’ve been told in the past for other diets etc.?
You can get away with eating more calories since fat is much higher calorically that carbs and protein (9, 4 and 4 calories per gram, respectively). It’s what kind of calories you eat, not just the amount 🙂
Hello, thanks for this information. So I see 25g in my results for carbs and you are saying this is NET CARBS, if so how do I determine how many CARBS this would be daily.
Hi Jamice, we show total carbs in our calculator.
I have used net carbs (carbs less dietary fiber) since I started keto and kept them under the calculator’s recommendation for me. I have lost 38 pounds in 3 months doing it that way. I choose to eat more clean so have stayed away from things with sugar alcohols.
love you guys for doing this. I am beginning and trying to figure out how to track my intake. I do not want to “buy” an app until I know it is the perfect one. *Free is best. I haven’t found one that tracks all the separate macros +exercise+water and recognizes the Keto foods. CarbManager is the closest, but the free version is incomplete and it also doesn’t recognize the Keto foods I have found. Have you got a better suggestion for tracking the macros I injest daily, plus the rest?
MyFitnessPal is great
try Cronometer (free version) I like it. It also links to my Fibit.
Thank you, Kristy! I have checked it out. I think I’m going to really like this one!
Cronometer is awesome!! I began my Keto journey exactly 7 months ago today, and I’m already down 110lbs! I put this down to Cronometer being awesome at measuring everything!
What brand of low carb wrap is the best to use or your favorite?
We love Mission wraps! You can also use Tumaro’s, Trader Joe’s or just wrap things up in lettuce leaves 🙂
Thank you!
Try Joseph’s flat bread or Flat Out, both sold at Wal Mart in the bread isle. Joseph’s is only 4 grams of carbs and Flat Out is 6. per serving. I use the Joseph’s to make “chips” for dipping, always a hit at parties and no one knows they are eating low carb! I always get asked where I got the chips from.
I THANK YOU ALL FOR DOING THIS! I am on a low budget and every program I go to want money.. Thank you for doing this .
All I know is that my blood sugar was running in the 230’s and now 3 weeks later it’s under 100 and I’ve lost 15 pounds. Got to love it.
That’s amazing! 🙂 Keep it going!!!
I am confused also by the whole net carbs and totals carbs. If the calculator is total carbs but the recipes are net what do I go by?
It’s up to you what you decide to count! If you’d like to count total carbs, you may do that by totaling up all the carbs you eat throughout the day and keep it below your results. If you decide to count net carbs, simply subtract the fiber and sugar alcohol. We provide the net carb count for all our recipes because that’s how we chose to do keto 🙂
Personally, we keep our net carbs below 25 grams.
Are the carbs in this calculator, TOTAL Carbs or NET Carbs?
They are total carbs.
No, they’re net carbs. The non-net carbs don’t count as they don’t get digested or at least don’t impact blood sugar. Subtract indigestible fiber… Count calories from sugar alcohols but you don’t need to count them as carb grams for ketosis purposes.
This is correct, however, you have to count the calories from those total carbs. It’s a bit of a confusing issue when doing a calculation with it.
25g net carbs are what we recommend eating daily (and the calculator is using for the number of carbs). If we counted 50g total carbs, it would double the calories from the carbs, however, many people would think it is net carbs and would be eating 50g net carbs per day.
I’m going to redesign the calculator and try to provide this information more concisely in the next month or so.