THE ULTIMATE KETO MACRO CALCULATOR





Welcome to the ultimate keto macro calculator to help guide you towards losing body fat or gaining muscle.

Do you find yourself asking what should my macros be on a keto diet? Or how much protein on keto you should intake?

Our keto macro calculator takes your individual needs and creates a one of a kind keto macros percentage breakdown for you all based on your specific goals and preferences.

Whether you’re just starting a ketogenic diet or already living the ketogenic lifestyle, the keto macro calculator will give you a terrific starting point for setting up the diet to reach your individual goals.

How to calculate keto macros

  1. Determine calorie intakeYou want to first determine how many calories you will be eating based on your goals. A great starting point for weight maintenance is to multiply your body weight in pounds by 14-16. To lose weight you will eat less than this number and to gain weight you will eat more. Adjust the intake up or down depending on results.

    For reference:
    Protein = 4 calories per gram
    Carbohydrates = 4 calories per gram
    Fat = 9 calories per gram
  2. Set your protein intakeSet your protein intake between .8 and 1.2 grams of protein per pound of lean body mass (total body weight – fat weight = lean body mass) If you don’t know this number, an easy method is to set protein at 1 gram per pound of DESIRED body weight. Example: If you are 200 pounds and want to get down to 160 pounds, then you would eat 160 grams of protein per day.

    Multiply this number by 4 to calculate your protein calories
  3. Set your carb intakeA good rule of thumb is to set carb intake at or below 30 grams of net carbs per day. Carb intake will vary for very active individuals, but this is a pretty safe number for most people to enter a state of ketosis.

    Multiply this number by 4 to calculate your carbohydrate calories
  4. Set your fat intakeAdd your protein and carbohydrate calories (not the gram amount) and subtract it from the calorie number you received from Step 1. 

    Take this number and divide it by 9 to get your fat grams as fat has 9 calories per gram.

How to use the keto calculator.

Use our calculator below by first selecting whether you are male or female and then selecting your unit measurement of preference (metric or imperial).

If you need additional help for one of the fields, you can hover your mouse cursor over the information button for further information.

Just some rough guidelines for the ketogenic macro calculator.

How much protein on keto should you intake?

  • To maintain muscle, at the very minimum we recommend between .6 to .8 grams of protein per pound of lean body mass. It is not recommended to drop below .6 which is why we have set .6 as the very minimum value.
  • To gain muscle, we recommend you set the keto macro calculator value for protein between .8 and 1.2 grams of protein per pound of lean body mass.

How many carbs on a ketogenic diet?

  • Adjust the carb dropdown on the ketogenic diet calculator toward your preferred amount.
  • If on a Standard Ketogenic Diet, carbs should be set at or lower than 30g
  • We suggest you count TOTAL carbs for all foods vs. net carbs, but either method you decide, be consistent and make adjustments accordingly.

All the information you place into the keto macro calculator will help tailor the data to be 100% personalized to fit your needs and preferences no matter what your goal is (weight loss, muscle gain, increased energy, etc.)

In the end, you can be as detailed or lacks in your approach to calculating and tracking. For those with a very ambitious aesthetic goal may want to err on the side of monitoring more precisely than someone who wants just to shed a few pounds.

If it’s causing you more stress than not by tracking, then we suggest you eat ad libitum and merely restrict your carbohydrates to under 30g a day for awhile before diving into maco tracking.

With that being said, let’s get calculating.

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%

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