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 was told to stay on a 1200 calorie diet? Why so much?
Hi Lori,
Did you mean 2200 calories or 1200 calories? 1200 is very low while 2200 likely makes more sense.
Are you trying to maintain or lose weight?
Last week I was diagnosed with type 2 diabetics. Is this a good diet for me?
We would always suggest consulting with a doctor before beginning any diet. A lot of people report that the ketogenic diet is a great choice for type 2 diabetics!
Are protine bars ok to have? They are 20 grams of protine, and 2 hr of sugar
If they’re low carb and low sugar, you can incorporate them into your diet. Try to eventually get your protein from real food sources though!
I wanna start on a ketogenic diet to get rid of the fat around my waist..i’ve been trying for years and nothing seems to work.
Hi I’m new here but not to Keto. I started with Atkins and am branching out by using your site too. I am down from 200 to 180lbs. My downfall is sugar. I can’t seem to control myself. I am not in keto right now because I am having constant sugar cravings. I have decided I will likely have to never eat sweets again (how? don’t know). I am really frustrated because I have been stuck for 3 months now. I want to add walking to my regiment. If I do, do I need to redo the macro, weight, fat content thingy somehow? Or do I keep it for my sedentary life style and just add the walking?
Hi Kirsten, I know it can be frustrating and I didn’t believe people at first but the sugar cravings will end! If you keep feeding them they will keep persisting. But try to fill the cravings with healthier alternatives that are keto friendly. Try these low sugar, low carb snacks or any of these keto friendly desserts! We don’t miss sugar, trust us 🙂
As for walking, that’s a great way to keep yourself moving. If you’re incorporating walking into your every day life, then you can put lightly active in the Keto Calculator. You should be incorporating walking anywhere you can though! Walk to stores, work, park further from your destination and take a short walk. Walk on the beach, take the stairs, go shopping, go out for lunch at work. Make walking a part of your life and you’ll see how big of an impact walking can really make! It’s really enjoyable!
I need an explanation of how to count macros
Hi Sara,
Please see our What are Macros page for a full guide.
Thanks!
I just used the macro calculator and it states that I need 1863 calories to lose weight. I’ve been usually been eating between 1200-1500 calories, could eating below my calories hinder my weightloss?
Eating below your recommended calories will usually lead to weight loss but it’s up to you to test out how much lower in calories you should be eating. All people are different and some bodies don’t react well to what they perceive to be a very high caloric deficit.
Is it possible to increase my protein and decrease my fat, while still keeping carbs low? How will that affect my weight loss? My carbs are usually around 30g and I can’t seem to get it any lower. My protein should be at 112, but I’m usually more like 140. I’m 3 weeks in and I feel kind of drained all the time. Is this normal?
It’s normal to feel a little tired the first few days because your body is readjusting to using fat for energy instead of carbs. Usually the guidelines are to get as little carbs as you can, 30 is about right! Your protein will always depend on your body so it’s helpful to use the calculator (under ‘Your Goals’, check off ‘fine tune your goals’ and increase or reduce protein to edit the calculations manually). The rest of your calories should be coming from fat! So if you want to increase your protein by a little, that’s fine, it takes a lot of protein to mess with ketosis. Make sure most of your calories are still coming from fat though, that should be your main source. If you’re not getting enough calories from fat, you may continue feeling tired. The body needs fat in the absence of carbs!
Vicky – Thanks so much for your reply! I think my issue is not enough fat. The calculator says I should be eating 2100 calories, but I’m usually 1900-2000 and the deficit is all fat. I’ll work on getting more fat in and see if that helps my energy level.
Are the carb numbers net carbs?
No, they are total carbs.
Thanks it worked! Now are those numbers per meal?
The numbers you see are the full day’s total calories and macros.
Ready to start keto.
So I have been on keto for about 1.5 months and have only lost initial water weight of 4 lbs the first week and nothing else. I started reviewwing my diary and I am confused and have a question. I should be consuming 1300 calories according to the calculator however with the fat and ingredients needed in recipes I tend to go overboard (1700-2000) now many debate regarding calories in calories out and I have attempted to read all of Attia’s material and I am still confused. So, do you guys in particular monitor your calories? Also, when it comes to macros do I have to stay strict with grams or as long as it is in the same percentage I should be ok? I am guessing its more strict with grams as I have been maintaining percentages and kind just at a maintenance stage I assume.. So for example. (I didnt do the math so I am using fake figures), my macros are to be protein 75, fat 100, carbs 25. what if I eat 150 protein, 200 fat, 25-50 carbs. My grams are upped but the perccentages are similar… Hope I made sense!
Hey Rachel, we basically follow these rules: keep the carbs at about 25-35 grams, eat enough grams of protein based on your lean body mass and the rest of your calories should come from fat. I track my calories because that’s what works for me and Rami doesn’t. There are people who don’t count calories and still succeed. You have to try both and decide what works best for you! If find yourself not losing weight, it might be because you either underestimate food portions or have a hard time keeping your sweet cravings at bay (my main issue!). Counting calories can help put things into perspective and keep you accountable.
The ratio of calories should be similar day to day 70:25:5, fat:protein:carbs, but it’s never so perfect. Try to keep your calories in an acceptable range for your body and focus more on the quality of food and keeping the carbs low. Many people insist that when they stopped counting calories and supplemented more fat into their diets, they broke their stalls and lost more weight.
So there’s not really a concrete answers and sadly, I must repeat what I’m sure you’ve heard many times, “every body is different”. Experiment and see what works best for you!
Can we drink Diet Coke or Zero Sprite during this keto diet stage? Also am 95.6kg pleas what is d right amount of fat,protein and cab I shld be having?thanks
They are allowed, though we encourage natural drinks rather than ones full of chemicals. You should ween yourself off of these drinks as much as you can. Feel free to use our calculator to determine your macros!
is there an app you can recommend for keepong track of my food which breaks down my percentages?
We use My Fitness Pal 🙂
Still struggling but this keto calculator is a big help. Have to measure everything. Increased my fat yesterday and down 2 Pds today. Was surprised! Thanks for being there.
That’s great to hear! Keep it up 🙂
How can I tell if I am in Ketosis? Only lost .8lbs this first week on the plan. Is this ok?
Hi Stephanie,
Losing fat is a slow but steady process. Losing 0.8 pounds in a week is fine, but I wouldn’t trust a scale for small amounts due to fluctuating water weight. Water weight can change your weight by up to 10 pounds so it’s very tricky. Try using body measurements or photos once a week to track progress. We feel that works best!
If I have a day where I have eaten too many carbs-I went to a party and slipped, ate a key lime cupcake! Does it throw me out of ketosis and have to start all over.
Slipping up here and there doesn’t mean you fully start over. The longer you go low carb, the more keto-adapted your body is and the faster it is to re-adapting to using fat for energy. We’ve slipped up too and then we kept on trying until we got it 🙂