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!
Thanks!
Trying to figure out if I’m getting enough fat, proteins, and carbs in my keto diet. Also how many calories I should be taking in each day.
Hi Nikki,
After using the calculator, your next step is to count what you’re eating. You can make it super simple by using an app like MyFitnessPal. They make looking up food and ingredients super easy and do the math for you.
Have been on keto diet for 10 months. By trial and error (wrong protein to fat ratio) I have settled into a routine and keep my meals as simple as possible. Once the keto flu stage was over, I experienced a lack of hunger (a big relief, as I forgot to obsess about food), a lack of craving for sugar in all its forms and, very importantly, I was eventually relieved of asthma symptoms (I still get them from time to time as I’m allergic to a variety of things) and joint pain. Oh, yes, I should mention that I will be 67 next birthday and I have lost 20 kg (44 lbs) so far. If I can do it, anyone can!
That’s great to hear, Lina! Keep it up!
what does the TDEE stand for ?
TDEE is the Total Daily Energy Expenditure. It’s the amount of calories that your body will burn in 24 hours based on sleep, work, exercise, and normal daily activity.
Is this free app?
Hi Imara,
This isn’t an app but a calculator you can use at any time from any device to figure out how much you should be eating based on your body and goals.
Is this for 3 meals a day. At each meal these amounts?
Hi Donna,
This is for total consumption per day. It doesn’t matter how many meals you break it down into – 6 smaller meals or 2 large meals.
Thank you for your help.
Glad we can be of help!
What would be the macros to lose weight?
Hi Amy, make sure to set the calculator to “lose weight” under the “Your Goal” section to see how much you should be eating if you would like to lose weight.
trying to learn the macros for the keto diet
Check out our helpful What are Macros page! We discuss optimal macros for the ketogenic diet.
Will i loose weight with this diet?
HI Alta, read more about the ketogenic diet in our Ketogenic / Low Carb Diet Guide! Hope that helps!
In the calculator the number if carbs is it ‘net carbs’ or complete carbs?
The calculator tells you your net carbs.
This is net carbs right? (New to keto lifestyle)
Yes, we calculate net carbs and don’t count fiber towards the total.
How about yogour and kefir . I make them both with organic whole milk. Are they permitted in the Keto diet?? Please advice Thank you. Manolis
In moderation, they should be fine. Just make sure to count the carbs. I enjoy yogurt every so often!
I will start on the keto life style tomorrow June 23 with the half convince wife!!
I’ve been on a low carb lifestyle since late 2014. I had flu recently and stopped exercising but I have just started again. I would like to back to my goal weight which is 70 kg and also build a bit of muscle.
I will recommend to my friends this website.
looking forward to sweing how thos compares to other tracking apps.