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!
CAN you please explain how one actually loses weight when it seems that the calorie count is so high? It goes against everything I’ve ever read that in order to lose weight you must consume less calories. Thanks!
You need to select what applies best to your body and activity levels to get a proper estimate with the calculator.
It would be incredibly helpful to help people who want to continue to lose waist and belly fat while also trying to increase muscle mass in arms, chest, legs ect?
I agree! That’s what I currently am trying to do myself.
hello I am just starting out on this change in my diet, do you subtract the fiber from the carbs to get a correct cab figure
That’s right! Sugar alcohols can be subtracted too.
2 questions.
1- as a breastfeeding mother is this a safe routine for me to follow?
2 – as you start loosing weight, how often do you need to adjust your daily intake?
Hi Andrea, I would recommend speaking to a doctor regarding your first question. We have no knowledge of breastfeeding and keto. Sorry! As for your second questions, we recommend readjusting every month or so, if you’re seeing significant weight loss.
I have been doing Keto since the beginning of the year. I started with 1600 calories and really didn’t see any weight loss so I looked at a different Macro Calculator and it told me 1300 calories. An now I’m stalling again and use your calculator and it says 1800 calories. I really want to be successful please help me understand what to do. I’m 225lbs work Sedentary and work-out 5 days a week (2days weights / 3 days cardo) Suggestions?? I know weight lose doesn’t happen over night, but would like I would lose more than 9lbs thus far.
Hi,
So sorry for the late reply!
1300 calories is a HUGE caloric deficit and is simply malnutrition, especially if you work out that many times a week. 1800 calories sounds about right and will help you lose weight at a healthy pace. 9 pounds could happen over 2-3 months if you don’t have cheat days and really stick to your calorie and macro goals every day.
Hi I’m new to this but have been using my fitness pal for a couple of years now. I’ve been following a low carb meal plan that bodybuilders use for the past 4 weeks and I’ve dropped 6lbs and tons of inches. When using the macro calculator the amount of calories given is about double of what I normally intake… I’m afraid I’ll be eating way too much…
Double check that you put in all your info correctly! How did you categorize your workouts? Perhaps you put that they’re more intensive than you actually do? If you’ve been having success with your eating and don’t feel hungry or fatigued then keep doing what you’re doing! Losing inches is amazing and as long as you’re healthy, keep going 🙂
Hey what is the low carb diet you’re using!
Hey Lacey, check out our Guide to Keto for Beginners – it’ll help clear up any confusion and answer your questions 🙂
hi there.. working on my 3rd wk of keto, and absolutely love it.. I just began going back to kickboxing abt 3xs/wk. I use fitness pal to track my Macros, when i input it my exercise it bumped my calories up by 800, along with my other macros. Do i need to follow tat or stick to my original 75/20/5. ?? Help plz, im confused and dont want to kick myself out of ketosis.
It depends! Most people I’ve spoken to about this say they stick to the same macros every day, whether or not they work out. I would recommend sticking to the same macros. If you feel super hungry after kickboxing or the day after when your body is recovering – don’t starve yourself! Have a snack and don’t stress it 🙂 just keep the carbs low and eat enough fat for your body. The rest is fat. Hope that helped!
Awesome! Thank u.. ill continue doing what im doing and tweak if i have to 🙂
I’ve been doing the metro diet for six days. I’m actually just using the Dr.Atkins Induction program. Howecer, even using the LTS strips I only get small amounts of ketones. I don’t know how much actual food to eat. Am I suppose to measure my food? I thought I could eat lots of protein and virtually no carbs, which I have done. The primary foods have been some sort of meat and cheese. I don’t eat eggs. Also, how does the diet fare on your gallbladder and liver?
Hi Syndi,
You should be eating primarily fat, then protein and almost no carbs (under 30-25g net carbs maximum). Usually it takes a few days to a week to fully enter ketosis. The keto diet is proven to be extremely healthy and reduces stored fat (it encourages burning of fat since fat is the primary source of energy), heart disease, improves triglyceride levels, and so on. If you have not yet done so, please see our complete keto diet guide for the full list of benefits along with references and other important information about the diet.
Hi! I have been on a low carb diet for a year and a half. I have lost a total of 110 pounds. My goal is to lose another 10 pounds but I’m no longer losing weight. I’m maintaining my weight. I started bootcamp 3 days a week 4 months ago. I have lost some inches and gained some muscle. I do have a cheat about every 2 weeks. During my weight loss I have never counted carbs or calories. I just stay away from high carb foods. Do you have any tips to help me lose these pesky last 10 pounds? I’m 49 years old, 5ft4in, 160 pounds. Thanks for your help in advance!
I just started the LCHF/Keto diet. I am and have always been extremely “carnivorous” LOL. I am concerned about eating too much protein & not enough fat, I think I got my carb counts under control. Anyway, I found this calculation for protein, but cannot decipher it:” About 1 gram of protein per kilo of body weight per day. Some tend to indicate 0.5 – 1.5 grams per kilo of body weight”. Don’t really want to follow a meal plan, or follow recipes. Just want to make sure I get my fat & protein percentages correct. And I think I will do good following the low carb food charts/lists. I just don’t know how to get to fat & protein percentages & need help with that. As of day 6, I have lost 7 pounds, so I must be doing something right, I am just concerned about my protein (meat, poultry, pork) intake vs my amount of fat. Any & all help will be appreciated!
Don’t over think it! Keep your carbs low and your fat high. As for protein, you should eat 1 gram of protein per kilo of body weight. So if you weigh 68 kilograms, you should be eating at least 68 grams of protein. Some people eat up to 1.5 grams per kilo, that’s their choice. Either way, make sure you eat enough to sustain your body. For example, a 4 oz. chicken breast will have something like 25 grams of protein. Make sure to log your meals to see if you’re hitting your protein goals. Eating high fat protein sources will ensure you’re covering both bases. For example, steak in high in fat and protein and is delicious. So is ground beef, chicken thighs and pork. Find ways to incorporate those into your diet plus tons of veggies in butter 🙂 that’s a good place to start.
Hope that helped!
When you say carbs, do you mean net carbs?
Hi Hofo, we mean total carbs!
I don’t want to lose weight but I do want to lose my belly fat. Should I select ‘lose weight’ or ‘maintain weight’? I want to get lean.
Losing fat would result in losing weight unless you are working out and building muscle at the same time.
I am just starting out my keto journey. Currently 485 pounds. I would love to be at 250. I know it is a long journey but I didnt get this size overnight so im learning to be patient. Seems to me that preperation is key. I isually fail because i never know what to eat. Heres to hopefully a great weight lose journey.
Good site, love the recipes
I want to come from current 29% of body fat to 12% body fat in 7 months period..so Im interested what my macros ahould be for keto diet and what typ of training?
Even if i guess the percent close will i still loose weight if i don’t eat the total calories recommend?
You should be coming very close to your recommended totals. If you chose “Lose Weight” then the calculator will give you the amounts you should eat to lose weight safely. The main point of keto is to eat enough fat and keep carbs low. If you’re only focusing on calories, you won’t be able to make sure of this. Track your macronutrients well and you won’t have to worry about calories!
What if im wrong on body fat percentage. If i eat less than required will i lose weight
You can give it your best estimate based on comparison pictures. Or you can ask your doctor what options you have for body fat testing. These include low cost, low accuracy calipers or high-tech testing like DEXA Scans. Check out all the info here: https://www.tasteaholics.com/keto-diet/how-to-measure-body-fat-percentage/