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!
I tried Keto before and it worked for the first month, but after that I hit a major plateau and i would wake up in the middle of the night with severe leg cramps and i could never find anything to get rid of them. I am going to be starting up again and want to know if anyone else had this problem and what they did to combat it. Also most of the vitamins I take are chewables are they keto friendly vitamin options out there? Thanks for the help!
Try a magnesium supplement! Seems to work for a lot of people with leg cramps.
Hi I am trying to get the hang of keto. However, all the macro calculators I have seen give me different numbers on what my macro levels should be to lose weight. I have had some calculators say 1800 calories, 153 grams of fat, 90ish protein 20 carbs. then others say 1500 calories 100 grams of fat, 65 grams of protein and 20 carbs. I have hit a stall and im positive its because I am not using the right info. Any tips on deciding one i should use?
If you hit a stall, go with the lower macro result and see how your body reacts. If you start to lose weight again, then great! If you’re feeling hungry too much, maybe up the macros a bit. It’s all about adjusting accordingly and listening to your body. We’re all different! The keto calculators are only a rough estimate or guideline.
HI there – just starting out. Is the daily carb allowance in NET carbs (carbs-fiber) or total carbs? thanks!
We show you the total carbs for the day.
I need help finding things I can eat without eggs in them. I am sensitive to them and cannot stand the taste, smell, or texture of them in any way, shape, or form. Says the woman with 13 chickens in her yard! 🙂
Can you eat them in baked goods like cookies or pancakes? Or not at all?
I have an under active thyroid. Would I need to eat higher fats and less carbs and stay just out of ketosis range or would I need to go into ketosis to lose weight?
I would ask a question like that to your doctor! Generally, it all comes down to the calories you eat. If you’re at a deficit, you should lose weight. The keto diet dictates where those calories come from in order to be healthy, not just lose weight.
Do you have a Total Keto Diet App for iPhone?
Not yet, but it’s in the works! Make sure you’re subscribed to our newsletter. We’ll make the announcement there first as soon as the iOS version is available!
The calculator says to eat 4345 calories ain’t that high I’m 256 pounds trying to lose weight
Hi Crystal,
What did you put for your day-to-day activity (this is based on your job)?
Hi,
I am just starting keto, as in haven’t actually started but currently going over a couple books I bought as well as many different articles to hopefully get it all together over the weekend and start by the beginning of this coming week. Meal planning seems like a daunting task to me in making sure I am eating the proper amount of the macros the calculator has laid out for me. For instance, what if I didn’t plan my day if eating as well as I thought and I wind up at the end of the day with a lot left over? Should I try and squeeze the rest of my quota in in one sitting? Or what if by the end of the day I’m close to my macros goals but still a little off and just not hungry, do I eat anyway? Sorry, probably really basic questions but just want to make sure I understand and get as much help and info as I can. Any help is appreciated!
Going under calories when losing weight is better than going over calories.
If you aren’t hungry and you still have calories left, don’t eat! That’s a good thing. 🙂
If you are still hungry and are at your caloric limit for the day, try to drink more water or have a small snack to hold you so you can fall asleep. It gets easier within a few days and soon you’ll get to know how much you should be eating with every meal. Rationing and eating correct portions becomes like second nature after you get used to eating this way.
Hi there
I am 5’7 120 lbs and 20 percent body fat. Work a sedentary job and lift weights about 4 hours a week no cardio. I’m confused on whether or not to pick lose weight or gain muscle. I want to lose fat and gain muscle. What one should I pick? I’d like to build muscle and get strong but also want to be around the 15-16 percent body fat range. The build muscle macro count seems quite high and I’m scared I’ll gain fat, it’s calling for over 2000 calories
Thanks
Hi Taneil,
Sorry for the delay in reply! You should be at a small deficit (10%) so that you still lose fat. You can set the deficit to 10% by clicking Advanced Options under Your Goal. You will build muscle this way as well. It takes much longer to gain muscle and lose fat simultaneously so you have to be patient with it and you’ll see results.
I just started keto and am just getting the hang of it. I really like vegetables like zuchinni and Brussels sprouts. Can I eat however many I want of these or should they be limited a lot because of the carbs?
Generally, starting out, you should really track everything, just to get to know serving sizes and carby vegetables. Zucchini is quite low in carbs, while Brussels sprouts are on the higher end. That’s not to say we don’t eat Brussels sprouts, we just make sure we’re not over eating them 🙂
I’ve been doing keto and lost almost 20 pounds so far.. but I hit a plateau, and also at the gym I seem to be stuck.
I want to build muscle and lose fat, but I’m not sure which order to do them in.. I’m female, I don’t want to be stuck between the two and have fat AND muscle, I care most about inches.
So I’m not sure what order to do it in..
You need to eat at a SLIGHT deficit (maybe 10%) and continue working out. You can use our keto calculator and use the advanced settings under the “Your Goal” section to change the setting to 10% deficit and up the protein by 0.1 or 0.2. This way you’ll lose fat and still build muscle. Keep in mind it takes time and consistency but it will come before you know it! Don’t worry about the plateau, just keep it up and you’ll get past it!
Is Honey OK ?
No, honey is very high in sugar.
M planning to try keto diet but I just don’t understand how to calculate accurate amount of total calories to be taken in a day..
E.g: I am 101 kg and my ideal weight is 85.
So how do I calculate how many calories should I take in one day.
That’s what the calculator is for! It takes into account your weight and body fat percentage to give you an estimate. Then it accounts for your activity level and gives you the daily caloric intake you should aim for. Just follow the easy steps through the calculator and you should have your answer.
Is fresh young Thai coconut okay for Keto diet? Can’t find nutritional info on them anywhere.
In moderation, yes. The water and meat has naturally occurring sugars – http://www.livestrong.com/article/271886-what-are-the-benefits-of-young-coconut-meat/
If I am suppose to eat 1400 calories a day, how does that work if a breakfast smoothie is 650 calories. Doesn’t leave much food for rest of day.
You have to tailor the recipes to fit your caloric needs. Everyone’s different and there isn’t a one-recipe-fits-all approach. Feel free to reduce some ingredients, or make a half-serving!
What about mayonnaise??? I eat a lot of mayo… I mix my ground beef w it, smother chicken w it. Is this fat ok??
Sure is! We love mayo. Try to find one that has no added sugar and preferably, one that isn’t made with soybean or canola oil. We have a recipe for homemade mayo that uses 100% avocado oil – Homemade Mayo
Hey there!
I was wondering if infusing berries, lemons and limes in water is bad for ketosis. I know you’re supposed to eat them in small amounts.. but what about putting them in water and drinking the infused water?
I think it should be fine! You wouldn’t use an entire box of strawberries to infuse your water with anyway. If it helps you drink lots of water during the day, go for it. Just don’t use more than you’d normally eat on keto.