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!
How crucial is it to follow this keto calculator if weight loss is my goal? I’m female, 250lb, 5’5 and sedentary.
It’s giving me:
145 fat
110 protein
25 carbs
That protein and fat seem rather high to me. I had a friend who’s done keto for awhile to ever go over 70 protein. Help!
The protein amount is based off of your individual body weight. You shouldn’t go based off of what someone else eats because their weight, body fat percentage and activity levels will differ drastically from your own. We calculate protein by obtaining your lean body mass and calculating 0.8 grams per kilogram of that. That’s pretty standard! You could choose to eat 1 gram per kilo if you’re very active and workout a lot. Hope that helped!
Thank you!
I’ll switch my macros this week to the resultant the keto calculator gave me. I’ve been having a slow weekly loss so hopefully this will help.
Also, how often should you revisit the keto calculator, each 10, 20lbs loss or less?
When you notice a stall! Listen to your body rather than the scale 🙂
This calculator can’t be accurate, 3192 calories a day to lose weight? I’m 55yo man, 265 35% BF moderately active, lift weights 6 hours a week, cardio 3 hours a week. I tried another calculator with similar input data and to lose 2 lbs/wk it said I need to consume 1525 calories. That is more than half of this calculator. I have followed the other calculator at 1525 for 9 weeks now and have lost 37lbs (of fat not muscle)
I’m guessing I would have gained weight consuming 3192 calories.
Hi Rick,
What do you do for work? Moderately active is pertaining to your day-to-day, not working out. If you work in an office or something similar, you are sedentary. Please adjust the answer accordingly and let me know how it goes! 🙂
Hi! Is Ezekiel bread allowed? Or non at all.
Thanks
Bread is not allowed on a ketogenic diet. The only exception is low carb bread and wraps, which should be eaten very infrequently, as a treat. There are brands that sell low carb products like bread, wraps and cakes, however, it’s best to limit these foods as they may trigger old habits.
I’ve been on a Keto diet and in ketosis for 9 days and haven’t lost a single pound. I did the Atkins diet years ago and was very successful. Can’t figure out what’s going on. I am eating 20 carbs or under per day. I haven’t exceeded the calories and on most days have stayed under. What is going on? Getting frustrated. How much water should I be drinking?
Hi Sandra, 9 days is not enough to start seeing results. You need to give it time! Are you eating enough fat? Many times, people will return back to a diet after years of being off of it and find it’s harder to lose weight the second time around. The older we get, the harder it becomes to lose weight.
Did the calculate and it say to eat 2400. calories that seems like a lot to me, to be eat to lose weight. 179 with about 44% body fat 5’2 i do kickboxing, wrestle( Brazilian Jiu Jitsu) and lift weights.
Hi Starlea,
You do a lot of physical activity which increases your daily burn rate. How did you calculate your day-to-day activity (not working out)? That question is based on your job – do you sit at a computer for work or do you do something else more active during the day? Kickboxing, BJJ and weightlifting all go under the working out section where you would adjust the Cardio/Weightlifting hours per week. Though, I still don’t think 2400 is too much based on how physically active you sound.
Is eating less than 10 net carbs good or bad? I didn’t realizing I was eating 15-20 grams of total carbs not net carbss
There’s nothing wrong with eating so few carbs! Our calculator shows the total carbs you should be eating, the fiber depends on what foods you’re eating throughout the day. If you’re eating lots of veggies then chances are your net carbs will be much lower.
Ok, thank you! I am new to this and thought I was calculating my macros and then realized I wasent accounting for net carbs over actual carbs! Thank you!
Is there somewhere I can find a list of foods that’s ok to eat in each of these groups? Fats, proteins,etc
Hope this helps! https://www.tasteaholics.com/keto-diet/low-carb-food-list-what-you-can-eat-drink-on-keto/
I hope this helps me find what my level should be to eat.
I have been on the lchf woe since Feb 13,2017. I lost 21 pounds and 15 inches but I have been stalled for a couple weeks. I have always been under 20 carbs and have not cheated with any starches, sugars, etc. I drink at least 100 oz of water daily. I was told I wasn’t getting enough calories so I increased my calories. Are there any suggestions as how I can get losing again?
Try recalculating your macros based on your current weight. You could also consider adding in some light exercise to speed up the process 🙂
I’ve been eating this diet for a couple weeks. I’ve lost weight and have better energy. How can you follow this diet without eating red meat, pork and poultry. Most plant based diets seem to get protein from legumes, which carry a lot of carbs. I don’t like eating all the meat I’ve been eating on this diet, and would like not to eat fish more than 2 or 3 time a week. I’d also like to avoid as much as possible the highly processed soy in many veggie burger-type products. Thanks for your help.
Cheese contains a great amount of protein and most are low in carbs. So do nuts, avocados & fish. A lot of people enjoy scallops and shrimp, they’re a “meatier” form of seafood. We love shrimp and they’re very high in protein.
Will I lose strength with a keto diet?
You shouldn’t lose any strength if you’re working out however, growth is not as fast as when you eat carbs because carbohydrates are anabolic. You should check out https://www.reddit.com/r/ketogains/ – it’s a community of keto dieters who are working out.
Are the grams of carbs in my macronutrients based on total or net carbs?
The Keto Calculator provides total carb numbers 🙂
Thank you!
Obviously people use keto to loose weight, is it safe/appropriate to gain weight?
Many people eat keto no matter what their weight goals are. If you eat at a caloric surplus and workout, you’ll likely gain weight.
Thanks heaps for the reply, I need to loose weight and my partner needs to gain. I didnt want to change our lifestyle to his detriment.
Once you attain ketosis state, it’s not something you can step in and out of. Your partner may want to cheat and if so, he’s probably going to experience weight gain. My ketogenic diet is reversing the effects of insulin resistance, but my once skinny wife had no such issues. She’s gained everyone of the 22 pounds I’ve lost. She cheats though we call it “rewards”. The up side is renewing a wardrobe. Small price.
I’m new to the KetoDiet and I don’t eat . I’m really having a hard time getting in all the fat the I need. I drink butter coffe every morning. I’m never hungry so I only eat one meal a day. I drink a protein shake and have lost 24 pounds in a month but now I’ve stalled. How to tell how much fat I should eat? My body fat is 50%.
You should recalculate your macros after significant weight loss! Redo the keto calculator based on your current stats. To get more fat in, eat high-fat meats like steak, 80% lean ground beef, sausages, bacon, chicken thighs, etc. You can also douse all your veggies in butter, enjoy lots of cheese and nuts as well. Hope that helps!
Thank you for responding!
I am part of keto group and their numbers are higher protein and lower fat? Does that make a difference? Confused as which I should follow.
There are two schools of thought when it comes to keto – ultimately, it’s a high-fat diet anyway you look at it. You can choose to eat lots of protein, but without the fat, you’re really going to find yourself hungry and frustrated all the time. The goal is to keep carbs low, meet your protein requirement that’s based on your weight, and eat fat to satiety. Our Keto Calculator gives you a guideline based on these goals 🙂
If I am not already “toned” and would like to lose weight, I know that the effects will take longer for me, but I will still lose weight, right?
If you follow the basic keto principals, you will definitely lose weight! It doesn’t matter where you start off, it matters how consistent you are. Keep your carbs low, meet your protein goal and eat fat until satisfied. The Keto Calculator gives you guidelines 🙂
Hi I’m new to all this, can you please give me a sample of what you eat in a day. I’m not loosing just maintaining my weight.
All the recipes we post are a realistic representation of what we eat every day 🙂 check out our Instagram, where we occasionally post what we’re eating throughout the day!