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Use a Keto Diet Calculator to Figure out your Macros

Keto Diet Calculator

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Use a Keto Diet Calculator to figure out your macros

Trying to figure out your Keto Diet Macros to optimize your weight loss can be somewhat tricky. With this nifty Keto Diet Calculator, you’ll get the macro numbers you need in no time.

As a baseline, the recommended keto macro ratio is 70/25/5 – this means that approximately 70% of your calories should come from fat, 25% of your calories from protein and only 5% from carbohydrates.

Getting Started with Keto - Macro Ratio

These numbers are a starting point and may flocculate depending on different variables, including your goal (weight loss, gain weight, maintenance, etc).

If you’re on a keto diet to lose weight, try to keep your net carbs at 20 grams or less per day. You’ll want to make sure the calculator is set for this number.

Use this Keto Diet Calculator to Figure out your Macros

Units

Gender

Ageyears

WeightKg

Heightmeters (e.g. 1.76 meters = 176 cm)

Weightlbs

Heightfeet inches

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

Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.

Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.

Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.

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%

Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.

Calorie surplus (10%)

Calories to consume:2231kcal
Your fat intake should be:206grams
Net CarbsProteinFat
25grams69grams206grams
100kcal275kcal1856kcal
4%12%84%

Calorie surplus (15%)

Calories to consume:2332kcal
Your fat intake should be:218grams
Net CarbsProteinFat
25grams69grams218grams
100kcal275kcal1958kcal
4%12%84%

Calorie surplus (20%)

Calories to consume:2434kcal
Your fat intake should be:229grams
Net CarbsProteinFat
25grams69grams229grams
100kcal275kcal2059kcal
4%11%85%

Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.

Calorie adjustment:%

Custom adjustment (0%)

Your BMR is:1536kcal
Calories to consume:2028kcal
Your fat intake should be:184grams
Net CarbsProteinkcal
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%
Based on KetoDiet calculator

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Disclaimer: All information presented on this website is for informational purposes only. These statements have not been evaluated by the Food and Drug Administration. This website is not intended to diagnose, treat, cure or prevent any disease and is not intended to be a substitute or replacement for any medical treatment. Please seek the advice of a healthcare professional or your primary physician for your specific health concerns. Individual results may vary.
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