FREE KETO MACRO CALCULATOR

What's your ideal Marcos?

1 %
FAT
1 %
Protein
1 %
Carbs

Let’s create an accurate Keto macronutrient profile for your goal in three easy steps.

keto diet

DETERMINE YOUR ACTIVITY LEVEL

Click the dropdown menu below where it says activity level, to choose the appropriate level for your right now.

WHAT'S YOUR BODY FAT

Let’s find out your body fat percentage. The most accurate measurement would be a DEXA. Skin fold measurements with a calliper is another method to determine body fat percentage. Professional scales such as the Tanita Scale, which is the one that I use, measures full body composition with bioelectric impendence technology. If you do not have access to any of these, don’t worry! Using comparison pictures such as the ones below may be helpful too.

OPTIMAL MACRONUTRIENT RATIOS

To learn more about Macronutrients, take a look at this blog post with detail on the three different macros; fat, protein and carbs. The blog post also includes lists of foods with their different macro content.

The Ketogenic Diet is very low in carbohydrates. The Standard Ketogenic Diet carb macro is only 5% of total daily calorie intake. This usually equates to 20 grams. For most people, staying between 20-30 grams of carbs per day is low enough to stay in ketosis.

Net Carbs or Total Carbs? Calculate net carbs by subtracting total carbs less the fiber. Carbohydrate comes in two forms: net carbs and fiber. The body converts net carbs into glucose and raise your blood sugar, which we don’t want on a ketogenic diet.

The other part of carbs is fiber. Insoluble fiber passes through your body without raising blood sugar. 

A Ketogenic Diet is moderate in protein intake. The Standard Ketogenic Diet’s protein intake is approximately 20% of total daily calories.

 It is important to get enough protein to maintain your muscles and you should always aim to reach your protein macro. Don’t worry to work this out by yourself. The values in our calculator work on an average of 1.8g/kg of lean body mass, or 0.8g/lbs of lean body mass.

The Ketogenic Diet is a high-fat diet. The Standard Ketogenic Diet’s Fat Macro is 75% of your total daily calories from fat. However, your personal fat macro will be dependant on your goal. For the majority of people doing Keto, the goal is to lose weight.

If your goal is to lose weight, then you will have a calorie deficit on your fat macro. The calculator will give you a few calorie deficit options below. From a small to moderate to a large deficit. You can also enter your own calorie deficit if you wish.

*A word of caution. Do not choose the largest calorie deficit when starting out, thinking it will be better for fast weight loss. Remember that Keto is a high fat diet. As you start out, you need a higher intake of fat. Only once you are fat-adapted, can you play around with larger calorie deficits. If you are not sure, rather start with a smaller deficit.

Let’s Calculate Your Macros!

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you’d like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

 

You may have noticed that I didn’t mention calories. As a general rule, calories on keto do not count. However, if you are trying to lose weight, you have to consider your total calorie intake. Especially your fat intake.

Take a look at this blog post for ten of the top reasons why you are not losing weight on keto.

Need some advice with your meal plan? Fill out the form below... I am happy to help you for free.

 

* Just to set you at ease... I will never spam you with emails and do not share your info with anyone. When I do send out emails, it will only be a helpful article or recipe, that I know you wouldn't want to miss.

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