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!
Excited to start
Love keto! Already lost 15 pounds!
Can’t wait to get started!
Need to know the average fat amount and protein needed on this diet?
Generally, you want to stick to 75% of your calories coming from fat, 20% protein and 5% carbs. Read more about macros and the keto diet here!
Looking forward to get started
I used the calculator and it says I should only eat 25grams of carbs per day. 🙁 this is so hard for me. I don’t even know what to eat for breakfast. And I like sweets. I can’t find anything to eat 🙁
I’m reading all the food labels in the store and nothing works. Oh God help me.
No worries Shawn! It takes some time getting used to the low carb way of life. Check out some of our recipes, they’re all keto friendly and completely delicious. We love having eggs, bacon and avocado for breakfast. There are also tons of delicious pancake variations to try. If you’re in a rush, try a smoothie/protein shake or a butter coffee 🙂
Thanks Vicky. I have been eating eggs and bacon every day, but I will look at the pancake variations and the butter coffee. (I drink protein shakes 4-5 days a week) Thanks for the quick reply to my whining..oh well.. i eat a lot of cheese now 🙂 I bought all the stuff yesterday to make the lemon meringue tartlets also. Thanks for being there 🙂
Thank you
Hi Rami
My understanding to ketogenic diet is to cycle the fat and carbs
5 days high protein & fat
2 days higher carbs moderate protein and low fat
My goal is to lose fat and reach single body fat digit
I hit the gym 5 days
4 sessions weight lifting and 1 for cardio
My weight is 87.3 kg and I’m 186 cm tall
Appreciate your support
Hey Ahmad,
Ketogenic diet is actually a lifestyle change and not simply a diet. Carbs are extremely damaging to our bodies and cause a multitude of issues ranging from heart disease, insulin resistance, high blood pressure, increased fat storage and much more. Please take a few minutes to read this page: https://www.tasteaholics.com/keto-diet/ketogenic-low-carb-diet/
To lose weight, your goal is to eat less calories than you burn. To be healthy, your goal is to eat lots of healthy fats and protein with minimal carbohydrates. You can achieve both with a low carb diet at a small daily caloric net loss.
How many grams of sugar daily
Hi Nancy,
Sugar is a type of carb and on a low carb diet we usually try to keep it to 25 grams or 50 grams a day (depending on how strict you want to be).
Hello
From my understanding that i have to start with 14 days without carbs or Suger after this phase end start 5 days low carb and sugar and 2 days high carb to store carbs in cells
My question is how much carb i eat in high carb days?
Hey Ahmad,
It sounds like you’re talking about cycling carbs or atkins phase. On low carb diets, we eat around 25-50 carbs per day, every day regardless if it’s the weekend or not. The issue with carbs is that they are addicting, both mentally and physically. Are you trying to carb cycle to build muscle?
Thanks so much Rami very informative
Thank Rami,
To be clear for me the carbs results from vegetables not count in my micros
And don’t effect my keto diet
You have to include the carbs you get from the vegetables you eat in your calculations because they DO make a difference. Many vegetables are VERY high in carbs like potatoes and corn and you shouldn’t eat them if you are on a keto diet.
Hello,
is vegetables is considered as carbs ?
Hi Ahmad,
Vegetables are not a carb and consist of multiple macronutrients. Some vegetables have less carbs than others. You can quickly look up any vegetables here: https://www.tasteaholics.com/low-carb-vegetables/ to see carb counts per 100 grams of any vegetable!
Is there a trick to regulating daily sugar intake to carbs? I find myself watching the sugar then eating to many carbs.
Hi Lee,
Sugar is a type of carb. Any carbs you consume are broken down to glucose in your body and spike your blood sugar. Initially it’s difficult because our bodies are used to consuming carbs due to the “standard diet” but within a few weeks you will stop craving sweet and carby foods and it will get A LOT easier!
Gonna see if this will help me
This is the beginning of a whole new journey for me. Thank you for providing so much helpful information!
You’re very welcome, Tina. Glad to have helped!
Can’t wait to try