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’m finding it so hard to eat so much fat and still stay under my calories! Is that normal starting out?
Kim
Totally normal! Your body will adjust. Try making some fat bombs – they’re a fun way to get more fat in.
Hello, your Macro calculator is pretty spot on with my previous readings so yah for that. My question is regarding your weekly meal plans. I’ve read there about 1600 calories for one person per week. Do you have an idea of what that would typically cost? Also, I need roughly 2200 calories, I’ve dropped down to 1850 for a deficiency but 1600 is way too low for me, do you have suggestions or ideas on how to still meet that without having to guess on how much to add here or there. Thanks again!
We always recommend people to add or subtract fat-heavy ingredients to tailor the meal plans to fit their needs. For example, feel free to double the amount of butter used, or adding some extra ground beef to a recipe. That’ll increase your calorie count and it’ll keep you under your carb limits.
It says I’ll have to eat 25g of carbs and I’m just wondering if that is net carbs or just carbs in total. Because from what I’ve read, in Keto you should eat a total or less of 20 net carbs but 50 total carbs? Let me know!
We tell you the total carbs 🙂 you can fine tune your results to reflect 50 total carbs and that should adjust the rest of the macros accordingly.
Hope this is not a stypid question but I want to make sure I am 100% certain I know what I am doing. I put in required info and it shows 2 different totals. Which one do I use? By grams or by calories?
They’re the same amount shown in different numbers. It’s just a way of visualizing the amount of food eaten in two ways. If you eat 25 carbs that equals 100 calories.
Would these macro’s for a bariatric patient be the same as a person who has not had weight loss surgery? It is my understanding that to fat intake would be slightly less to dramatically less than say a person who did not have surgery/sleeve. Thanks in advance for your response.
All questions like that should be addressed by your physician.
Are you sure if I eat 1673 calories a day I will loose weight??
Hi Dawn,
If you entered the correct information into the calculator, then you likely will. 🙂
i Have been thinking about going Keto for a while now. But I’m not sure how to calculate the amount of calories in what I’m eating so I don’t bother. I’ve used the calculator so know the amount of calories I should have each day but how do I turn the number to practical steps. For example how would I know eating x is equal to y amount of my fat allowance for the day
All the information is on the nutrition label of the food itself or online 🙂
I am not sure what to eat to consume so much fat? 1096 calories are supposed to come from fat or 122 grams of fat a day? How do I consume so much fat in three meals while keeping my protein level at only 37.3%?????
Look through a few keto recipes – you’ll find lots of inspiration for fat heavy meals. And if you still have trouble eating enough fat, look into making a batch of fat bombs!
Thank you, Vicky
I am confused about the combination of micronutrients per day…do I need to eat a proportionate amount of them with each meal? Or, can I do my total daily carbs at one meal (dinner)?
Hey Pamela, we count daily macros. As long as you add up to them (roughly) at the end of the day, you’re good! Not every meal needs to conform to the ratios. Hope that helps!
I calculated my optimum calorie intake for weight loss and the number seems quite high, 2227. Under Customizing Your Meal Plan section it suggests, “The daily caloric goal in the meal plan is about 1600 calories, +/- 100 calories.” Can you explain the large discrepancy.
What did you put for your activity levels? (They don’t include exercise, it’s where many people overestimate.)
Hi thanks someone finally broke it completely down to me. The total amount of grams is for the day right? Appreciate your help
Yes, these are the daily macro grams 🙂
If i consume more protein that i need does that affect ketosis at all?
Some say excess protein can be turned into glucose which can affect ketosis, but that would have to be A LOT of protein, so I wouldn’t worry too much about going over by a few grams here and there.
I’m attempting to gain muscle but having trouble reaching 3000 calorie diet without exceeding carb count and over doing protein. How do I eat more fat
I’m stuck at 2500 calories…
Try some fat bombs! They’re a quick and easy way to eat more fat without excess protein and carbs.
Can you have whey protein powder?
Sure! Just make sure it’s low carb on the nutrition label.
Help, I’m really confused. I’m used to doing Atkins which has no flour (like low carb wraps). And, I don’t understand how I’m supposed to get 80% of my calories from fat. The 14 day menu plan also has higher calorie counts than I’m allowed, so how do I adjust. And, one more question – do you have any idea how long coconut milk will stay good in the refrigerator? I want to try this but need some help.
Thanks!
The 14 Day Meal Plan, our Keto in Five cookbook series, and our Weekly Meal Plans have plenty of fat calories for you to chose from. You can easily adjust the calories by adding or removing some oil, butter, etc. here and there. You can also reduce the portions of meat (since red meat is quite heavy in fat as well as protein). Hope that helps!
Can few honey be used.. straight from the bee hive? Pls
Honey is still sugar and will raise your blood sugar. It’s a no on a ketogenic diet.
I want to start shopping for the week one shopping list, but I do not eat lamb. Can I make the lamb leg with sundried tomato pesto using another meat?
Absolutely! Feel free to substitute your favorite meat 🙂