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!
Does black coffee or tea count as water?
I am about to start on a keto diet with weight loss as my primary goal. Many keto recipes have coconut oil or coconut. I really dislike coconut – both the smell and the taste. I do use MCT oil in my tea. If I eliminate coconut and coconut oil from recipes, what should I do to make up for that? Also, do all coconut oils smell and taste like coconut?
Try olive oil instead of coconut. The taste is much lighter and it fries very well.
I’m trying to find an accurate keto app to track food consumed. The app I’m using currently has all different values for the food. For example, when I search strawberries, I get varied nutritional values so I don’t know which one to choose.
Does anyone have an app they recommend?
We can recommend our own app, Total Keto Diet, available for both Apple and Android users 🙂
How do I get this app
It’s available in the app store for both Apple and Android users!
She is not kidding fat is not your enemy. My kidneys almost completely shut down because I did not eat enough fat. Ever been to the Dr and him order you to go eat 5 lbs of bacon? My kidney doctor did me, I was in 3rd stage kidney failure. All because I did not eat fat.
Anyone here a vegetarian doing the Keto diet option? I’m looking for meal plan options!
Hi! Did you ever find one? I’m also a vegetarian wanting to start Keto..
I’ll be doing plant-based (dairy-free, occasional eggs)!
Check out Keto vegetarian girl! She has a meal plan on her site.
I am a bit frustrated. I am gluten free and dairy free and my gallbladder was removed last year.
I am so confused about what are the foods I can eat and still do Keto.
Hi Angela, you should always consult a doctor before starting a new diet especially when you have a pre-existing condition. That being said, we’ve got a low carb and keto-approved Food List you could peruse!
Angela, Try Dr Eric Berg’s Bile Salts. Then you can eat what you choose. Specifically formulated for people who have had their gallbladder removed.
I’m a 59 yr old diabetic heart patient (3 attacks & surgeries). I’ve lost 28lbs since 1/1/2019 by eating Mediterranean/low carb. I really need to lose about 60 more pounds and these calculations seem way too high. 1709 calories and 25 grams of carbs just seems way too much. I was thinking more in the lines of 1000 calories per day and 5 to 10 grams of carbs? I’m new at this so if anyone has any advice or suggestions, please reply. Also, I have a very low cholesterol level of 89 but have high A1c of 12. Thank you in advance to all!
Janeth, you need to get your diabetes under better control. Sounds like you should work with your diabetic provider along with your diet. It does sound like the macros it provided would be good but you need to talk to your endocrinologist to get your medications adjusted. An A1c that high can cause another heart attack.
Janeth I too am a or was a diabetic heart patient. (4 stints, three heart attacks, an type 2 diabetic with AIC of 8 blood sugars over 200. I too was at the 20 pound mark Oh and I was also on oxygen 24 hours per day due to Pulmonary Hypertension with a life spad of maybe two years more.. I went on a low carb diet than weight watchers for three months and only lost 10 pounds in six months. I decided enough ia enough. I started taking a ingredient potion of natural ingredients @ 1 tablespoon per day and the low carb diet. I have a cardioogist who pushed me but in a gently way and made me really want to get better. He knew that every doctor berfore him had said the same thing loose weight but he retracted that statement instead he said “we are going to get you off that oxygen 24 hours a day.” You see you can’t breathe and can’t exercise with that disease. Well I started my Ketto diet in March and I have lost a total of 40 pounds still on it. I am no longer a diabetic and do not take insulin any longer and I only have to use oxygen at night with a cpape machine which I can only leave on 4 hours a night I take it off in my sleep. All of my doctors and I do have three specialy groups working with me can’t believe how much better I have gotten and ask me how did you do it because it was not the medicine they gave me as most of them gave me bad side effects. I am still on my weight loss journey with Ketto and yes I do struggle like the rest of us but I stop and remind myself of where i started and where I want to get to. Is that extra carb or sugary treat work going back their. I say NO NOT AGAIN. My friends kid me and say your going to wear a bekini to the pool one of these days and constantly tell me I’m getting skinny. I’m loving it. That heps too to let your friend know your diet so they don’t feed you those foods your avoiding. They are envious and want to do the same. I try to encourage them to try Ketto and I would be glad to help, The doctors all ask me what am I doing to get so much better and just scratch their head. Their majical medicine did not work in my case just self determination. You too can do it..
What about alcohol? If it is low carb beer or vodka is it allowed?
We’ve got a whole page dedicated to Keto Alcohol!
For all you looking to loose weight on this diet, I was 144 lbs about 5-6 weeks ago. Using Keto and sticking within my daily calorie count, I am now 128. 8 lbs away from my target weight for my Wedding! And I still have 4 weeks to go! You can seriously loose up to 2-3 lbs a week.
You need water, lots of water. Ketosis may takes water to digest. Water digest fat and carbohydrates. Lots of water I drank 4.5 L of water per day and still drinking more. I am not preferring alchohol but water.
Hi my name is Kate and I am looking at loosing weight doing the keto diet. I currently weigh 64.6 and would love to drop down to 57. I used the keto calculator on your website that suggested I eat 1329 calories – 101 fat, 80 protein and 25 carbs.
Which meal plan of yours do i follow or how do i put together a meal plan to follow?
Regards
Kate
You can see our Keto Weight Loss Meal Plans and their raving reviews here! We offer a 7-day free trial 😀
Using the calculator I’m supposed to eat 1000 kal of fat a day. How in the world is that even possible?
Easy. 5 tbsp of coconut oil and 5 tbsp of olive oil is well of 1000 cal
Avocado, Fatty fish, MCT or coconut oil in your coffee or tea in the morning, eggs, olive oil on foods incl salads, bacon
The amount of fat and protein this calculator has calculated for me is freaking me out! 137 grams of fat and 108 grams of protein. Is it really possible to get that much fat and protein within the recommended calorie intake (1766)? And can I actually lose weight while eating that much fat? Please don’t judge me my these numbers. I know I have a lot of weight to lose.
Hi Fiona! Each gram of fat is 9 calories, each gram of protein or carbs is 4 calories. So those macros are definitely within the recommended calorie intake.
Please remember fat is not the enemy, as we were brainwashed into believing for so many years. Sugar is.
we all start somewhere no body is perfect
I wouldn’t judge you I started 3 weeks ago at 276lbs! I have over 100lbs to lose. I love Keto so much, I have more energy through the day I can already see the difference in how loose my clothes fit and I have the drive to workout constantly. I’m not looking at the scale until the end of the month, because i’m still in early stages and my Ketosis has barely started.
Are the commenters on here using net carbs or whole carbs?
I did that I lost weight then one night on a girls night lol I decided to indulge in some alcohol and drank guite a few drinks. So, the next
Week I stopped loosing weight . So, my rule is to stick to the diet and slowly come off of it. Don’t make my mistake of once you lost your weight, then start eating normal again with white bread, bagels and sugary cereals and thinking that your weight will stay. Well it won’t stay! It comes back with a revenge. So my learned lesson is don’t lose your weight too fast and don’t come off a diet too fast. Lose slowly and come off slowly and just eat carbs in fewer amounts for the rest of your life.
My experience is:
YES….it WILL take you our of ketosis.
NO, you will not gain ALL of your weight back right away. But don’t be surprised if you gain up to 4 or 5 lbs overnight.
Past experience for me is whenever I CHEAT for a special occasion, I lose my momentum and eventually stop the keto. To allow yourself a special keto treat will keep you feeling better about yourself that you didn’t give in to something that has held you hostage for so long. Those extra few lbs gained overnight can be very devastating no matter how bad you wanted to celebrate. It can really set you on a path to slowly sliding back into bad habits.
This is just my experience and my opinion. I am weak with desserts and always tell myself I can do it and get back on track. However, now I consider the 2 to 4 days it takes to get my body back into keto and I realize how vulnerable my mind is during that time that I just won’t do it.
Whatever you choose, I wish you the best and continued success on your weight loss journey.
This question can be for anyone that is doing keto….
First an example: Let’s say you have been eating the keto way for weightloss and it has been about 2 months, no cheating and you have lost a few pounds/inches and you decide to have a cheat meal (like an actual non-keto meal with lots of carbs lol) it’s a special occasion and you just wanted to enjoy youself…
Question: What can or will happen for instance, will you gain all the weight back right away or does that 1 meal throw your body out of ketosis..
Yes one carbo-loaded meal with throw you out of ketosis and then it can take a while to get back to it. To really have keto be effective you can’t cheat like this. Use the calculator and find out how many carbs you can do and just keep it limited. You can still have carbs just dont exceed the amount the calc says and you’ll be fine
it will definitely throw out ketosis I don’t believe you will put on all the weight lost again instantly just go back eating sensibly and ketosis will kick in again. I have been on Keto since Oct 2018 have had a couple of cheat meals I have lost 10kg
44yr old male, 5’10” 206lbs. I’ve been doing keto on and off for years, under 20g of carbs/day, and have been honing my food intake since last may on this latest round. I find that if I eat according to the bathroom scale (control my carbs AND calories based upon weekly progress), I see steady progress. In this state of watching my scale obsessively, I see what a meal/series of delicious-but-off-diet meals do to my weight specifically and progress over time…. Sometimes you need a pizza and a pint of ice cream, and some Skittles…and a Mexican coke with real sugar with your tacos and rice…. But you will bloat, you will stall for a couple of weeks, you will feel like crap…. But if you truly have learned the routine and discipline of rocking your food intake for long lengths of time previously, you’ll enjoy every bite of crappy foods and then get back to work…on and off…till you eventually have victory in your diet habits and physical goals.
Thanks for your input
That’s good to know, thank you. Heading poolside in 30 days and fully intend to live it up for a few days. 😀 I’m not worried about falling off the wagon permanently. I was very surprised at how easily I cut carbs, once I knew it was net, not total. I usually have 15+ of my 25 remaining at the end of the night. Intermittent fasting (IF) helps immensely with that – less snacking = less chance to slip up. I do 22 fasting and give myself 2 hours to get it all down the gullet. 😀
7½ lbs to go and then I can go into maintenance mode and holy cow those last pounds are sloooooow. I, too, watch the scale like a hawk. I never really cared before, just went with how my clothes fit; but with this diet I’m finding myself to be highly curious as to how I can vary by 2½ lbs throughout the day. Scale accuracy has been verified, which makes the up and down even more interesting.
That’s really two questions:
1. Will that one meal throw your body out of ketosis?
Short answer: yes. Temporarily, until you process through the carbs and your body shifts back.
2. Will you gain all the weight back right away from that one meal?
Short answer: no. You will likely “gain” some water weight, as your body stores extra water when it’s working with carbs (which is why you see a big difference on the scale when you first start a ketogenic diet – it’s not fat, but water you’re shedding like mad at first), but it will come off once you get back to a ketogenic diet.