Keto Calculator

Are you starting on a keto diet? We can help you figure out your keto macros with our FREE keto calculator. A simple and quick way to find your macros while on the ketogenic diet. Fill out the form below and get your results!

We only use the information you enter in the keto calculator to create an accurate keto nutrition profile just for you.

What is the ketogenic diet?


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%

What Are Macros?

“Macros”, short for macronutrients, are nutrients that our bodies need in large amounts in order to defend a wide range of metabolic actions. Nutritional and medical experts classify the following five nutrients as macros:

  1. Carbohydrates
  2. Proteins
  3. Fats
  4. Fiber
  5. Water

Although, what most people refer to when talking about macros is carbohydrates, proteins, and fats. These three are very important during a ketogenic diet. They are energy-giving nutrients whose total energy yield is defined in calories.

A balance in macros is also important in your overall health. Studies show that eating too much or too little of a single type of macro increases the risk of obesity, heart disease, and diabetes. The worst offender of the three is carbohydrates, but the largest negative stigma is around fats.

Keto Macros

“Keto macros” is a term referring to the ratio of macronutrients on a ketogenic diet. This ratio should look something like this:

  • 60-75% of calories from fat
  • 15-30% of calories from protein
  • 5-10% of calories from carbs

This macro ratio is different from what most people are used to. Interestingly, The Institute of Medicine recommends that active people get 45-65% of their energy from carbs, 10-35% from protein, and 20-35% from fat.

The goal of a ketogenic diet is different from that of typical health diets. On a keto diet, your goal is to completely change the way your body uses nutrients for energy management by placing the body into a metabolic state called ketosis. The typical diet, on the other hand, is meant to optimize the way your body already makes and uses food for energy.