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 am trying to stay at 20 total carbs per day. How much protein should I eat to loose 31 pounds and how much fat per day? I can’t seem to figure this out.
You should always eat enough protein for your body and eat enough fat to keep you satisfied. Feel free to fill our the Keto Calculator, it’ll give you the answers!
If you have any questions regarding your results, let us know!
I’m curious what you mean by “the smell of urine,” because I’ve recently noticed a strong smell in my urine that I never noticed before, and I’ve only recently been cutting down carbs. I doubt very much my carb intake is low enough to trigger ketosis. Can I expect an odd urine smell even though I’m not in ketosis?
By smell we mean just a more potent, stronger smell. Everyone is different though, so I wouldn’t rule out ketosis completely! Keep doing what you’re doing and try noticing a difference in your mood, mental clarity and appetite – which are much more fun to have improve 🙂
How can large quantities of fat be good for you. I have been on LCHF for 3 mos I have lost 12lbs super happy about that. Last blood test shows increase in LDL bad cholesterol and blood sugar high. Also increase in blood pressure. I have increased all aspects of work out as well adding in strength training . Guess this is okay for me now.
How many carbs for low carb
Try to keep it under 30 grams per day.
I have started the ketogenic diet recently. My weight is 337 lbs and I am doing this diet to loose the excess weight. Your macro calculator for me is reading 2,173 calories daily to loose weight. Let me tell you that my meal has been 4 fried eggs with strips of parsley in 2 tsp coconut oil with 1 tsp of butter (breakfast); protein (baked chicken or fish) and hand full of sliced cabage for my lunch and my dinner is 3 fried eggs in 2 tsp coconut oil and eaten with 1 tsp of butter. I take plenty of water and always feel full. I want to know the major foods high in fat that can give me 1,537 per day according to your macro calculator.
Hi Lolly,
It sounds like you’re eating at a VERY high deficit which can be considered malnutrition. The problems that can cause after a long enough period of time are very severe.
It’s best to lose the weight over a longer period of time while eating healthy. This will guarantee you are healthy long-term (which is your goal obviously) and not just according to the scale.
You can eat sugar-free dairy (heavy cream, cheeses), healthy oils (olive/avocado/coconut), nuts, fatty meats (chicken thighs, fatty cuts of steak, bacon), butter. Fat quickly adds up in calories because each gram provides 9 calories compared to protein and carbs which provide 4 calories.
Please help! I’ve been on keto for 84 days, not keto adapted yet and in/out of ketosis on a daily basis. Lately I’ve been having less than 80 glucose reading throughout the days but it doesn’t stay there. I am 5′ even, F, 54, work out for 1 hour each day, 5 days a week (FIT functional intense training) then have a personal trainer twice a week with weights for 45 mins. I’m extremely active at home with multiple animals including horses and a large yard and household chores, cooking, etc. I have also been gluten/wheat/msg/soy/whey/artificial colors/flavorings free since February due to microscopic colitis diagnosis. I am med free due to my diet control. I initially went from 112lbs down to 104lbs in less than 8 days when I started keto. Unfortunately I lost muscle too as I wasn’t eating enough protein so my trainer told me to up my protein which I have the past 2 weeks. My macros are 100-123g F, 65g P, and I eat less than 10g carbs (ranges around 1-7g) per day (veggies only). I am trying to build muscle which I’ve noticed some improvement in arms and legs the past 2-3 weeks since gradually increasing P and decreasing F (was around 200g but not the first month, much lower than that). I am currently at 110lbs and hope it’s muscle gain. My biggest issue is that I cannot get my abdomen to shrink! My waist is 27″ and has been since I started Keto but I would like to loose a couple of inches off of my waist line, and build muscle there too and get rid of the extra adipose tissue that is there. I’m a skinny fat person with my fat percent at 25%. I even started an Ab class for half an hour twice a week 4 weeks ago. My abs are getting stronger but this stubborn adipose fat will not go away. What am I doing wrong? I cook all my meals by scratch, grassfed meats and Kerry gold butter.
Please help!
Hi Cynthia,
It sounds like you’re doing pretty much everything right to see results. I think the biggest obstacle right now is time. Losing the belly fat is the hardest part and you need to keep doing everything you’re doing. Make sure you’re eating at a slight deficit (100-200 calories) so that you’re burning stored fat to meet daily caloric requirements.
To lose the belly fat, it takes a good deal time. In addition, any loose skin takes time to tighten. Keep doing what you’re doing and you’ll see results month over month. Don’t look at the scale so much at this point. Try to take photos every week or two weeks and compare. The scale doesn’t do much if you’re building muscle and losing fat at the same time. It’ll be in the same range and you won’t feel like you have progress.
Can I lose 2-3 lbs on a keto diet. I have a pretty sedentary lifestyle due to back problems?
Hi Michele,
We found that eating a normal amount of calories daily (not a deficit) helped us lose weight anyway. This happens because on keto your body readily burns your stored fat for energy since it’s already in fat burning mode (on keto, your body runs on fat primarily rather than glucose).
I am curious. This calculator doesn’t ask to specify whether we are male or female, or how tall we are. Would’t that make a difference for the amounts of calories we can have per day? I always thought those factors had an influence. Thank you in advance!
Hi Marie,
Those factors might slightly change what our bodies need but overall it’s really mostly based on how much muscle mass you have (weight minus body fat), your daily activity levels, workout regimens and goals.
Is it bad to eat the same meals or I food items daily?
Hi Leticia,
It isn’t necessarily bad depending on what they are. You want to make sure you’re getting the right amounts of macronutrients, vitamins and minerals. Elite athletes generally eat the same thing every day or have the same weekly routine because it removes the need to plan and saves time for them so it can work anyone if done properly. Make sure you’re getting plenty of meat, seafood, veggies and healthy fats (from olive/avocado oil, nuts, dairy).
I want to learn how to get my body healthy and lean at the same time without a one-size fits all program. I think the macros might help! Thanks!
I weight.243 trying to figure out what my macros would be I am not losing weight at all.
Can I lose weight and gain muscle the same time? Or do I have to lose weight then gain muscle?
You can do both at the same time, especially on keto because the body burns stored fat more efficiently without tapping into your muscle stores for energy if you are on a caloric deficit. You won’t lose weight as fast or build muscle as fast but both are possible at the same time.
Hello! When using myfitnesspal to log my macros and calories, and I exercise, should go by the adjustment MFP makes based on my fat/protein/carbs grams…or should I still go by my default macro grams.
For example, today I worked out and earned 333 exercise calories. Well, I use a FitBit and it’s linked to MFP. Before I workout my macros are Fat 117g/Protein 70g/Carbs 18g. After I worked out, my macros were Fat 141g/Protein 85g/ Carbs 21g, My percentages are 75g/20g/5g.
Should I adjust according to MFP when I exercise, or, should I go by my default MFP macro grams/percentages?
Thanks,
Gwynn
I’ve heard people do both! I personally follow the same calories/macros every day for the sake of ease. If there’s ever a day where I’m just unusually hungry I will always eat a bit more (you never know what you’re body is going through- a hard workout the day before, hormones, an inconsistency in the food you’re eating, etc.)
Other people will follow a slightly higher calorie/macro guideline on the days they work out or even the days after when the body is recovering.
I think if you’re trying to lose weight, eat the same amount every day, regardless of whether you worked out. Just know that if you’re feeling hungry, have a great keto friendly snack and don’t stress about the numbers 🙂
Thank you Vicky!!! I really appreciate your response!! I’ll definitely eat the same amount every day whether I work out or not. I wasn’t hungry today (had BPC this morning then I worked out) and I had a pretty decent dinner. So it’s probably my hormones, too!
Thanks again, Vicky!!
(btw, I love tasteaholics.com!!)
Thanks so much for the kind words! Glad you enjoy 🙂
It says i should be eating 1822 calories a day. Is that even healthy?
It depends entirely on you. 1500 is enough for some people, for others, they need 2500.
Ive been having a hard time losing weight. Is this agood diet for me?
Many people have amazing, consistent and sustainable results from cutting carbs. Do some research, ask your doctor and give it a try!
I am still confused about the macronutrient even after using the ketocalculator. I’m 350 lbs down from 25 lbs and I’m really doing great with cutting the carbs from my diet but I’m not sure if the precentages are correct. Tried inputting info in myfitness pal. I think maybe I maybe getting too little carbs, seems like something around 10-15. Is that ok? Will that derail me in the long run. Oh forgot to mention that I’m also on the Intermitten fast at 16:8. Which has helped tremendously. I have been reading up on the info about keto. When I used the calculator on another site with the same info it told me to intake 2650 calories. Then here it says a 2150. Which is correct? What are the correct precentages for me?
You don’t need to eat a certain amount of carbs to lose weight. many people eat as little carbs as they can, close to zero, in fact!
Yes I have a question. I’ve put my statistics in other sites and the amount of calories varies from 1200 to 1500 to your which says to loose weight I should eat 2045 calories. I’m slightly active do 1 hour weights a week and cardio about 5 hours. If I am to maintain a higher amount of fat, I could never understand how I could do so on so few calories. Thank you, Julie
Some calculators don’t account for activity. It’s very important to feed your body what it needs. Without the proper amount of nutrition (macronutrients, vitamins and minerals, not only calories) you may lose weight but your muscles, mental sharpness and energy will suffer as well. Try eating intuitively, feed yourself if you are hungry. Make an active effort to keep carbs low, protein adequate for your weight and enough fat until you feel full.