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!
What about if I just want low carb but it’s not sustainable for me to do such low carb for keto because where I live in China doesn’t have the same access to many of the full fat dairy, coconut stuff, avocado, mct oil, etc.. or the stuff I can get is super expensive at times.
I know I can still lose weight on a low carb diet that’s not actually keto low, but I”m not sure how that will affect my fat intake… Does it just shift over from fat to carbs? or do I need to up protein? I’m worried the higher levels of fat will be dangerous if I”m not keto-low in carbs.
I am aiming for 70g or less a day.. with less on days where I go to gym and closer to 70 on gym days.. because I tried keto low and I just couldn’t function at the gym.. no energy at all.. Maybe with time it will improve but it’s too hard to actually eat enough good fats here to do keto safely.
Although you can enter ketosis within days of starting the diet, it can take up to 2 months to get fully keto-adapted where you reap the full benefits of the keto diet (consistent high energy levels even if you don’t get enough fat). Check out our guide on healthy fats to try to see what you can increase in quantities: https://www.tasteaholics.com/keto-diet/what-are-good-fats-on-a-low-carb-diet/
Eating more fish, increasing butter/olive oil while cooking (or coconut/avocado oil) is a great way to increase your fat intake. Nuts are very good as well as they’re high in fat. Being over 50g of carbs a day can kick you out of ketosis if you only started keto recently, so it’s ideal to be around 50g or lower if possible, on the days you’re not working out.
Hello,
Keto is new to me. I’ve been reading what i can over the last few days. Having trouble deciding on the proper goal, lose weight or gain muscle. I’m a guy who is 6’1″ and weighs about 188lbs. BF is about 21%. I want to lose fat but i don’t want to lose weight. Really I think 190 – 200lbs would be a good weight for me. My job is sedentary but i workout 5-6 days a week in avg. Your thoughts would be greatly appreciated.
If you’re serious about losing fat, you’ll need to allow some weight loss to happen. Consider a cut & bulk approach. Spend some time losing fat, focusing on cardio in the gym. Then focus on gaining weight eating more calories from fat and lifting in the gym.
Otherwise, it is possible to lose fat and gain muscle at the same time. It’ll be a slow process but it does happen! Just trust keto to do its thing. Keep your carbs low and meet your protein goals. The rest is fat 🙂
I would set a low caloric deficit (10-15%) and try that for a few weeks, with working out, to see how your body reacts.
Hi guys, I have a question. I have been loosing weight and am wondering if I should eat according to my initial weight, change it as I loose it or use my ideal weight as a starting point?
Thanks.
Hi Nicole, we recommend recalculating your macros after weight loss. About every 2 weeks 🙂
If i take 20gram of extra protein every day in my kito deit,
so i will stay on kito or not..
Hi, Amyy, I don’t think 20 grams of extra protein will kick you out of ketosis.
Hi, are “keto wines” are real thing? wondering if it’s possible to achieve ketosis with any type of alcohol intake or if it’s strictly off limits.
Thank you!
Hi Niko,
Dry wines are lower carb (about 3-4g per glass) and you can have them here and there. The issue is the empty calories. If you stay within your daily caloric limit, then you’ll still lose weight. The issue is you don’t get any real nutrients from those calories. Once in a while or during the weekend you can have a few glasses. Just a fair warning: it will likely slow down your progress.
Hello,
I have two questions. This calculator told me that I need to consume 1840 calories to lose weight but another keto calculator I used stated that I should consume 1459 calories. Also, should my macros be adjusted based on days that I work out and days I rest?
Thank you!
Hi Vera,
There are many calculators which provide excess deficits. Eating at a very high % deficit is unhealthy and dangerous in the long-term. Also, you’ll feel starved every day and your energy levels will suffer. With our safe deficit calculation, you will see results and become healthier with the keto diet.
Additionally, I built this calculator to give you results based on your weekly averages. Unless you’re a bodybuilder, you shouldn’t be calculating unique macros day-by-day. Most of the time, it’s unsustainable. You should try to make the results your daily goals. It all averages out in the long run.
I just started Keto 4 days ago. I’m in ketosis as of yesterday. no weight loss yet. I think it’s because I had already lost water weight before starting.
Anyway…my question is, How do I adjust the calories on your scale? i want to go down to 1200 per day, but it’ll only go down to 1496.
My Fitness Pal is so much work. i need a simpler app, but the simple ones i have don’t let you add foods of your own. do you have a recommendation for a good app?
We only use MyFitnessPal to track our calories and we assure you, it gets easier the more you use it! Give it another try 🙂 On our keto calculator, after you’ve got your results, click on the “Fine Tune Your Goals” box and a caloric deficit slider should appear. Slide it up a bit to increase the deficit and your calories should go down!
Hi im in my second week of the keto diet. My first week I lost 6 lbs. I am still in Ketosis according to my Urine test strips but for the past 4 days I have not lost any weight. Any thoughts on what I might be doing wrong or what is happening, or what I can do to start up my weight loss again?
The first week’s weight loss is usually water weight, which comes off quite easily. After that, there could be many things affecting your weight. Weight loss is not linear! You may have some days of slow or no weight loss. Just keep doing what you’re doing! Make sure your carbs and low and you’re eating enough fat. Give it time 🙂
I was told not to snack on the Keto diet. Why are there recipes for snack?
Hi Jayne, keto is not black and white. If you feel hungry, you can have a keto-friendly snack. But, ultimately, you’re looking to be full and satisfied from your main meals.
Hey, I’m new to the keno diet and I have used your calculator for the past couple of days, but I do have a small question. The calculator said I should have 136/131gm of fat but in actuality I have consumed 172.8/147.31gm respectively. The calculator said I should consume 95gm protein each day but I only had 77.0/77.35 respectively. I’m staying well under the 25gm carbs and I’m only eating twice per day. I feel wonderful and according to my keto-strips I’m in the high range. My question is, can you eat too many fat gm and throw you out of ketosis? Your help is most appreciated!
Hi JoAnn, eating a lot of fat will not kick you out of ketosis. Eat as much fat as you need until you’re not hungry. Meet your protein goal and stick to 25 carbs. Hope that helps!
This is day 7 of kept eating for me. I was able to reach ketosis on day 2. I’m really struggling to get to the 101g of fat that is recommended without going over on protein. I don’t have much of appetite before or on Keto and find my self gagging to try to reach 1300 calories. Any ideas
Easiest way to do that is to liberally use butter and oil on your veggies, stick to high-fat meat like ground beef, steak, chicken thighs, etc. Learn to add avocado, sour cream, cheese to your meal as a side. Additionally, fat bombs are a great way to add fat to your diet in a fun way!
Hi! Just wondering if any adjustments should be made to accommodate breastfeeding. My recommended macros are 167/96/25, I’m 5’9″, 150lbs with roughly 19% b.f. So, not needing to really lose a lot of weight but would like to firm up, cut out sugar and still feed my baby well. (He’s 6 months old right now and about to start solids – as a side note).
Thanks!
We’re not sure! We recommend asking your doctor before starting any type of new diet while pregnant or breastfeeding.
I answered the questions for the macro calculator and it says to eat 9218 calories in order to lose weight. I know that isn’t correct. Did I do something wrong?
That’s definitely not right! Please retry the calculator and send us a screenshot of your answers and we’ll figure it out together.
What is the average weight loss on this plan?
That’s very hard to say, Susan! Everyone’s body is different so it varies heavily from person to person.
Hi I just subscribed to your website bought all 3 cookbooks. Im enjoying preparing your great recipes. !! but i have a question? is it necessary to be in Ketosis, Can I just set my macros for a low carb diet? example 50 carbs. I’m Not ready to commit to a Keto diet. Im 55 y/o Female 5’4, 215 pounds. No exercise, Nurse doing quite a bit of walking in clinic. I’m confused on how i should adjust my protein and fats, for 50 carbs. Thank you so much.
You can definitely start wherever you feel comfortable! The key is to start 🙂
You can adjust the slider to have your carbs at 50 for the day. The calculator should do the rest of the work for you. Just click the box that says “Finetune Your Goals” on the left-hand side on the very bottom after you choose your weight loss/gain goals. You can then slide the carbs up to 50 grams!
Can i use stevia?
Yes, stevia is low carb & sugar-free so go for it!
Hello!
Not sure if this is a bit of a silly question but how do I measure the fats and proteins separately, if they come together?
E.g. If I’m to have 142g fat and 107g protein, how do I measure what’s what when chicken skin (fat) is attached to the chicken (protein)? How do I know how much fat and protein I’m getting and if it’s the right amounts?
Thank you!
What we found to work for us is the MyFitnessPal app. You can enter ingredients by weight (you must use a food scale if counting). For example: if it’s chicken breast with skin, type in chicken breast and select the appropriate one (raw, with skin, etc). You’ll get pretty close +- some calories.