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!
The calculator suggest that I consume 1705 calories a day.. My macro’s in grams are 129 fat, 111 proteins and 25 carbs. For clarity, this means I am to consume 129 grams of fat per day, 111 grams proteins per day and 25 grams of carbs per day. I want to thoroughly understand this so I know how to monitor what I m eating. Thank you.
You got it!
This really cleared things up for me! I didn’t waste time- I started today at lunch and will stick to it! I’m glad I finally found a good website to show me exactly what my body type needed and I’m glad to introduce this into my weightloss journey!
Really anxious to get the weight off- every macro calculator has given my vastly different numbers,. I’m having problems finding meals that hit the suggested numbers,. I seem to come up under the recommended calorie counts,. I’m not losing, but not gaining either,. frustrated,. I want to start melting this off,.
Hey Gary,
I’m a health coach, not a medical expert, but I hope my suggestion helps you as it has helped me personally. I think it’s completely fine to be under your calorie count. Your main goal should be hitting your macros – and even macros should be taken with a grain of salt. I would focus on percentages more than actual grams. There are days I barely break 700 calories (I’m meant to eat around 1500). But if my ratios are on point (about 70% fat, 20% protein, and 10% carbs), I’m almost always sure to lose weight that week. Some people say, “you’re losing weight because you’re eating less calories!” I vehemently disagree with that both as a health coach and as a human. If I ate 500 calories if Oreos a day and nothing else I’d definitely gain fat, lose muscle tone, and be extremely undernourished. Whereas if I ate 500 calories of chicken a day with skin and bone-in, cooked with veggies and high quality fats like ghee and avocado oil – first of all, I wouldn’t feel super hungry, I’d be very satisfied, I’d increase my muscle mass/tone and lose fat (as opposed to just losing weight).
I use an app called Chronometer to track everything I eat. It’s free, has a huge library and what I love about it most is that you can see where you’re lacking in other nutrients like Omega-3 fatty acids, fiber and more.
If you need any more help, please feel free to follow me on my Facebook page called Soham Wellness and send me a message – I’m always happy to help/answer questions.
I wanted to piggyback off this question, for someone like me, my recommended intake is around 2400cal/day. Now if I follow the 70/20/10 percentage my carbs are over the 50g that seems to be a unanimous rule among everything I’ve been reading. Should I just adjust my numbers to have the carbs come in at 50 or less?
Does anyone have endometreosis following this & do you find it helps?
I have endemitriosis, and have done an eating plan similar to this, I have had SIGNIFICANTLY LESS pain each month. I’m starting KETO to hopefully shed more pounds.
Can a diabetic use this program?
The keto diet is generally safe for people with Type II diabetes though we always recommend consulting with your doctor before starting a new diet.
I have been falling off the wagon, yoyoing for months, now I feel I have got the hang of it. I have been staying true to this WOE for about 3 weeks now, I am not weighing or measuring myself but I know I am definitely losing. Thanks to everyone for all the help
what is WOE
Way of eating 🙂
Is the Carb allotment total carbs or Net Carbs? I am trying to figure out where I am going wrong because I am otherwise hitting my goals.
The calculator shows total carbs.
I started out at 243 lbs. I lost weight on my own until I was 159 lbs. Then I had to ggo into the nursing home for two months for medical reasons and I changed my eating habits. I now weigh 191 lbs. and I’ve been dieting for a month and I lost 3 lbs. This has forced me into trying the Keto diet. I see my doctors tomorrow to tell them about it. Wish me luck.
Well, it’s a few months later but Deborah, how is everything going?
Thank you!
I’ve been trying keto in a hit and miss fashion with limited information. This clears things up and I’m eager to apply the correct method to my eating plan.
I can’t wait to start – shopping tomorrow!
I have been, healthy and unhealthy so many times, I cannot count. This lifestyle looks like the one for me. I can eat bacon, that is all I need to know. Thank you
I am SO with you on the bacon thing!! 🙂
What’s the difference between by grams or by calories? It says for me to eat 1407 calories but I don’t understand the other stuff. Tyvm
T. Johnson
I have that same question.
Every food or grocery has the quantity of nutrients in gr. And calories, for example soya milk vanilla flavor has 11gr. Of carbohydrates for each 100ml. So you should check how carbohydrates are you allowed to eat. It’s better to follow the rule of grams instead the rule of calories, because yes, we need calories, but the one we need are those coming from fat.
Try almond milk! Our favorite very low carb milk option!
They are essentially the same.
For ONE fat gram is = 9 calories
For ONE Carb/protein is = 4 calories
If you do the math, it’ll even out!
great site. very informative.
Can I used the Keto diet if I hypothyroidism?
I think you should definitely ask your Dr this question!
Good luck!
well this help me see a great deal where I am I do want to lose weight but I want to learn this first I am shooting for at less 30 pounds by year end. and then maintained it so this a learning tool for me .
Can i use my keto protein as a meal,supplement,twice,a,day,n,do a high fat low cRb meal n lose weight faster. Im new to this. Plus what if i cheat n,have a vodka with club soda drink. Or even a bite of chocolate will it kick me out of,keto. I need to lose,12 lbs. Ive done weight watch. Nutra sys n did no work. I love this diet as i feel like i can eat good things.