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’m new to the Keto diet, do I have to redo my macros after losing a certain amount of weight?
Thanks!
Yes! After significant weight loss, recalculate your macros 🙂
HI there!! Loving your site. I’m just considering Keto , and doing as much research as I can. I got the 14-day meal plan (thank you), but since I don’t eat eggs (I’m OK with them as an ingredient, just not as a meal) or fish/seafood of any kind. I think I’m understanding the calculator, but I do have a question. Why do I need to worry about net carbs, if your calculator only gives me my total carbs limit? How would I know what my net carbs limit is? And, just to be clear, the calorie limit the calculator includes the assumed calories burned through exercise, right? For example, when I enter “No” for exercise my calories to lose weight are 1439, but when I enter 3 hours per week of both cardio and weights it jumps to 1636. So if my estimated calories burned through exercise is 300/day I don’t want to adjust my calorie intake. Right? Sorry if this is a dumb question. Just trying to make sense of everything. Thanks!!!
Yes, the calculator takes into account exercise! Your net carbs can be calculated by subtracting fiber and sugar alcohols from your total carbs. It’s up to you whether or not to count net or total carbs and treat that as your carb limit.
Thanks Vicky!! OK, so as I change my exercise amounts and (hopefully) lose weight, I should revisit this calculator and enter my new weight, right? Also, considering the cookbooks and meal plan. How easy is it to modify to meet my restrictions (no eggs, no fish/seafood)? Do you offer many recipes without eggs & fish/seafood in the cookbooks?
Many of our breakfast recipes use eggs, since that’s very keto-friendly. But there aren’t too many fish/seafood recipes. If you’d like to make a recipe and swap in chicken thighs for the fish and seafood, that would work! Just adjust the cooking time so that your thighs are fully cooked and you’re good!
When you are getting into Keto, what are the alternative options to provide a little sweetness to your coffee and/or tea?
We’ve got a whole post on that! Check it out 🙂
I have purchased the receipe books but cannot access the keto calculator either thru them or your website. I need a starting figure to work at. Can you please guide me. Regards Jeanne
You’re commenting on the keto calculator page, Jeanne. Can you see the keto calculator at the top?
Quick question—I’ve been doing what I believe is the Keto Diet, but I’ve been focusing on grams of carbs instead of the macros. I’m eating about 20-30g of carbs a day which end up being 13-17% carbs. Because this is over 10% am I actually in ketosis or just doing a low carb/low calorie diet?
There’s no black and white answer, but if you’re limiting your days to 20-30 grams of carbs and eating enough fat to keep you full, you should be in ketosis!
Hi Vicky,
Thank you so much for this calculator. I joined another low carb/keto forum and became an ambassador for over 2,000 and growing. I was so frustrated because our “leader” always told us to just never go over 20 carbs, cut our weight in half and that is how much protein we should get in grams per day, and then she never showed us how to figure out what our fat allotment would be per day, in her words, “don’t worry about the fat just pile it on everything”, so, none of us ever found out how to figure out how much fat we are supposed to have. 4 of the Ambassadors left because we weren’t getting answers and therefore we could not be good Ambassadors. Today, we are all googling and educating ourselves on sites like yours. I fell off the Keto diet for 5 months due to stress for other issues however, I am back in the saddle and I’m completely stuck as to why I am not in modern ketosis. I am eating keto all day. According to your calculator, I am way below the fat I should be eating. I’m afraid to trust it. Can you please give me some encouragement and let me know how you know this calculation is right? I will say that I am not eating 70% fat. The other day I calculated 125 fat, 58.9 protein, 11 carbs. According to your calculator I should be at (in grams) 174 fat, 96 protein, 25 carbs. I am also confused if I should count grams or calories. It seems to show more fat on the caloric chart you provided. This morning I went from trace to small finally, which has never taken me this long. I am thinking I am not eating enough fat to get my body into moderate ketosis. Please help and thank you so much for helping all of us.
Hi Jeannie, the way we calculate it is simple. Carbs are an arbitrary number (but ultimately, you decide on the number you want to stick to), protein is a goal (based on your lean body weight) and fat is eaten to equal the rest of your daily calories. The first thing we do, by asking the beginning questions, is figure out how many calories your body needs based on your lean body weight and activity levels. Then we proceed to break down the calories into the different macros you see. You can choose to count either grams or calories, they should equal the same amount of food in the end. Use a macro tracker like MyFitnessPal to make things much easier 🙂 I hope that helped!
Thank you so much. If I can just ask if you have you used MyFitnessPal and how accurate you think it is? I worry about it not being accurate and then throwing me over and out of ketosis. It is extremely tiring calculating on my own all the time so I might give it is shot if you think it works.
MyFitnessPal is only as accurate as you are careful Try using USDA entries for things like avocados, fruits, veggies, etc. Those tend to be the most accurate. Otherwise, make sure you’re weighing your food accurately and paying attention to the entries. If you’re adding chicken thighs and the entry is from a restaurant or “cooked in sauce,” that’s probably not the choice what you’re looking for. That being said, their barcode scan feature is usually very good and will pull up the nutrition label of the food you’ve scanned pretty well. Use that whenever possible!
Hello, Vicky, I too am new to keto and have just a couple of questions. The calculator says I should eat 1922 cal/day broken down as 159 fat/99 g prot/25 g carbs. I’ve been doing this since Feb 1 and am down about 8 or 9 lbs. However, this seems to have stopped over the past week. Here is the question: Do I need to eat 1922 cal/day to lose weight? And if so, how much weight should I lose per week? The good news is that I now take only 1 Type 2 diabetes med and am off metformin completely. I am one happy camper!
In the calculator, you can actually choose “lose weight,” “maintain,” or “gain weight.” That’ll adjust the numbers accordingly!
Okay, then that is no doubt my problem. Calculator says I need 1915 (158f, 98p, 25c) to lose. I’ve been taking in somewhere around 1300-1400/day. I will up the calories. I’ve been doing keto since Feb 1. I have been diabetic going on 19 yrs. Since starting keto, I am now off of metformin completely and take only 1 glipizide in the morning. My next goal is to get rid of the statin and lisinopri…and lose some weight! But I am really happy with my 6.4 a1c (was 8.0) and not having to test any longer. Thanks, Vicky, much obliged! 🙂
Hi, I’m a newbie to Keto and downloaded the app for the macros tracker. Now I cant find it. Just checking to see if it was removed or maybe I need to update? Thanks for all of the yummy recipes!
Hi Mandy! Please try again 🙂 we had a small issue which was resolved yesterday!
I have heard it is good to take magnesium and another supplement wen beginning so you dont get the keto flu?
To avoid the keto flu: drink water, eat enough fat, salt and nutrient-rich foods. It’s that simple – take care of yourself!
Love your new app adds. New to keto. Your app and 5 and 5 makes it easy and enjoyable.
Thank you for the kinds words! It really means a lot 🙂
I need a list of proteins & fats that might not be on pkg. Like avacodo. Do you have a list?
Also I can’t print your recipes. Only pictures. Do you have any idea why?
New comer to Keto.
Thanks Jeanie
Hi Jeanie, welcome to keto! I’m not sure what you’re asking for when you say list of proteins and fats.
The recipes on our website can be printed using the Print Recipe button in the recipe card on every page. Our cookbooks and meal plans can be printed from any reader you’re using to view them. Try switching browsers or restarting your computer, that’s usually a quick fix 🙂
I did your macro calculator and it says to eat 1,776 calories, 51.9% fat, 39.9% protein and 9.3 carbs (25 g.) I thought the sweet spot was 70% F, 30% P, and under 20 g. of carbs. I don’t understand how you’re supposed to eat to achieve these macro balances. It confuses me terribly! I’m doing the recipes without counting things just relying on sites to give me the recipes with the proper balance of nutrients. I’m in low ketosis and not losing. help!
p.s. I have all your books, by the way.
Hi Laurel,
The % of 70/25/5 on a keto diet is based on calories, not grams. Please try the calculator again and note the %s where it says “By Calories”.
Thank you for your order and hope you’re enjoying them! 🙂
I don’t understand the carb part I can eat 25gm of carb. So let’s say I eat something it says 6 carbs and sugar 1 and fibre 2 So it means it has 3 net carbs right? So does it mean 25(which is my daily requirement) – 3 or it is 25-6. Kindly do reply I am very new to Keto and in desperate need to losing weight thank u so much
You only subtract fiber and sugar alcohols (not sugar) from the total carbs to get the net carbs.
It would be 4 net from your example. 6 – 2g sugar alcohols.
If 25 net is your daily requirement then you’d minus that 4 from 25 and have 21 left.
Then say there was something that had 30g total carbs and 12g fiber, you would be spending another 18g of net carbs so you’d be left with 3 net carbs for the day.
New To KETO here and getting ready to start! Does the Carb Amount the calculator give “Total” or “net”?
It shows total carbs 🙂
Hi guys I used your calculator to work out my calorie, fats, carbs and fats calories 2078 and you have broken them down into categories so you can see my dilemma I am struggling to eat 1000 calories and I like your meals in five concept the dilemma is how do I get to eat this much and does it matter if l don’t meet the amount of cals Kura
Hi Kura, I’m not sure I see the dilemma. Are you saying you have trouble eating over 1000 calories a day? Eating anything below 1200 calories is generally not recommended. Are you tracking your macros accurately to get this number? Our recipes are quite high in calories since fat and the ketogenic diet are higher in calories and fat than your standard American diet. If you eat from our cookbooks you should definitely be hitting around 1500-1700 calories a day.
how do i learn what meals fit into my calculations? it says read labels, but what labels of what foods am i reading and what do the mean? i am new at all this and am very confused. 🙁 this diet worked great for my sister, but i am completely confused. Also, how can i feed my 5 year old daughter if i am eating keto, can she eat keto too, not to lose weight, but to be healthy or b/c she is a child, is this no good. i don’t want to do anything to harm her.
You need to read the nutrition labels on the food you eat to determine how much of it you can eat. Each product will tell you how many calories, fat, protein, carbs, etc. is in a serving. If you eat 2 servings of that food, multiply the nutrition facts by 2 to determine how much you just ate. Food that doesn’t have a nutrition label, like broccoli, for example, can be looked up using Google or apps like My Fitness Pal. It helps to have a kitchen scale when you’re just getting started. If you see you’re eating too much throughout the day, then you know you need to cut back in certain areas. Maybe you’re eating too many carbs without realizing? Tracking macros can help you see where you’re lacking or overeating.
In terms of your daughter, I’d consult a pediatrician 🙂
Without counting calories (sorry) how can I tell if I’m eating too much protein and not enough fat on the keto diet?
Besides maybe feeling hungry or groggy, there’s no way of telling if you’re undereating a certain macro. Sorry, you’ll need to get familiar with nutrition labels and portion sizes if you want to be sure you’re eating the right way.
I understand by the calculator that I need a lot more fats than I eat so I wll make the fat bombs. Does it matter at what time of the day I eat a bomb? Does it have to be with/after a meal or can I have it in between. Or even after diner in the (early) evening?
Anytime you’d like!
How do you fit a calorically high fat bomb into your diet without going over your daily calorie limit?
Hi Laurel, I just make sure to not go over my calories that day if I would like to enjoy one. They’re designed for people who have a hard time getting in enough fat throughout the day (people who are just starting keto and are not used to eating fat), so they’re not a necessity on keto.
Thanks for this great question! I made fat bombs and scared to eat them because it just seems like so much fat!!!! Now I know!
The other thing you can try if you are a coffee drinker is bullet proof coffee. We have tried and loft it. Butter, sour cream, both work well in bullet coffee.