Enter Your Details
Choose a unit of measure and input your data
Enter Your Activity Level
Find your total daily energy expenditure (TDEE), which is the number of calories your body burns in 24 hours.
Define your goal
Do you want to lose, maintain, or gain weight?
Check your results
Try to plan your diet around the provided personalized macros
Learn How To Eat Healthy Without Changing Your Busy Lifestyle
The Easy Ketogenic Macro Calculator
The Keto Calculator will help you find the exact amount of carbs, fat, and protein you need on the ketogenic diet, whether you want to lose, gain, or maintain weight.
This keto calculator helps you discover your unique needs, so you can:
- Reach your weight loss or weight gain goals
- Easily enter and stay in ketosis
- Accurately track your macros throughout the day
- Stop guessing what and how much you should be eating
- Enjoy optimal health.
All you have to do is enter a few key details.
(e.g. 1.76 meters = 176 cm)
Not much activity with little to no exercise. Typically a desk job.
Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.
A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).
A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.
People who do high-intensity training like Crossfit. An average person who exercises four to five times a week.
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
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:
MaintenanceMaintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
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:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
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:||2231||kcal|
|Your fat intake should be:||206||grams|
|100||kcal', 'ketocist-addon' ); ?>||275||kcal||1856||kcal|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|
Finding a Balance Can Be Hard, but Eating Healthy Doesn’t Have To Be
The best way to set yourself up for success is to source healthy keto-friendly foods that nourish your body and help put you in ketosis. This means you’ll have to give your grocery list and pantry a makeover.
The best keto-friendly foods are:
Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier, beef, veal, game meat, chicken, turkey, poultry, pork, lamb, goat.
Preferably organic, free-range. Whole eggs — yolks and whites — are the main source of fat and protein.
Nuts and seeds
Macadamia, hazelnuts, brazil nuts, almonds, walnuts, chia seeds, sunflower seeds, pumpkin seeds, and nut butters.
A moderate amount is OK on keto, small amounts of raspberries, blackberries and strawberries are okay.
Fish and seafood
These are all good, especially fatty fish like salmon, also sardines, mackerel and herring. If you can find wild-caught fish, that’s probably the best, and seafood (shrimp, mollusks, lobster, etc).
Full-fat cheeses, sour cream, full-fat (unsweetened) yogurt, grass-fed butter, ghee, milk, and heavy cream.
Use fat in cooking, like Butter, Sesame Oil, Avocado Oil, Coconut Oil, Olive Oil, Hazelnut Oil, Walnut Oil, MCT Oil.
Fresh or frozen – either is fine. Choose vegetables growing above ground like Spinach, kale, broccoli, cauliflower, asparagus, and other leafy greens and avocados.
Wondering how to use these foods to make actual meals?
Get started with these recipes:
Frequently Asked Questions
Learn How How a Keto Calculator Helps You
WHAT IS A MACRO CALCULATOR?
A Macro Calculator basically tells you how many grams of macro nutrients you should be getting from carbs, fats, and protein. This keto macro calculator is optimized for the ketogenic diet.
Your Keto Macros Explained
Let’s recall that for the classical ketogenic diet, your food intake will be:
- 70-80% of calories from fats
- 20-25% of calories from protein
- 5-10% of calories from net carbs (Net carbs are the grams of carbohydrates in a food minus the grams of fiber in it)
With this distribution, a person eating 2,500 calories per day will eat:
- 208 grams of fat
- 125 grams of protein
- 30 grams of carbs
For most people, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person’s metabolism is different.
If you used the standard keto calculator, then your target carbs should be in this optimal range.
Protein should be kept to adequate proportions. Eating around 1.5 to 2g of protein per kg of lean body mass (0.68 – 1g of protein per lb. of lean body mass) is ideal. Your protein intake goal will only be higher if you want to build muscle, lift heavy weights almost every day, or follow a high-protein keto diet.
The remaining 70-80% of your calories come from fats. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats.
Your calorie target is measured based on:
- Your total daily energy expenditure (TDEE)
- Your calorie intake goal (to lose, gain, or maintain weight)
For instance, if you need 2000 calories to cover your basic energy expenditure, but you want to lose weight, then your target calories can be 1800 (a deficit of 200 calories per day).