keto calculator

Let’s calculate how much you should eat

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.

What type unit do you prefer ?
MetricUS Customary

Gender
FemaleMale

Age
years

Weight
stoneslbs

Height
feetinches

Activity Level

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.


Body fat
%
Net carbs
grams

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

What are your end goals of a ketogenic diet?

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%

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:

R

Meats

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. 

R

Whole Eggs

Preferably organic, free-range. Whole eggs — yolks and whites — are the main source of fat and protein.

R

Nuts and seeds

Macadamia, hazelnuts, brazil nuts, almonds, walnuts, chia seeds, sunflower seeds, pumpkin seeds, and nut butters.

R

Berries

A moderate amount is OK on keto, small amounts of raspberries, blackberries and strawberries are okay.

R

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).

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Dairy

Full-fat cheeses, sour cream, full-fat (unsweetened) yogurt, grass-fed butter, ghee, milk, and heavy cream.

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Oils

Use fat in cooking, like Butter, Sesame Oil, Avocado Oil, Coconut Oil, Olive Oil, Hazelnut Oil, Walnut Oil, MCT Oil.

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Low-carb vegetables.

Fresh or frozen – either is fine. Choose vegetables growing above ground like Spinach, kale, broccoli, cauliflower, asparagus, and other leafy greens and avocados.

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
Carbohydrate Intake?

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 Intake?

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.

Fat Intake?

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.

Total Calories?

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).

We’ve Already Planned Your Breakfast, Lunch And Dinner…

YOUR FREE GUIDE TO JUMP START KETO
—AND STICK WITH IT!

If you’re new to the keto diet, this is the perfect way to get started!

This FREE one-stop guide gives you all the tools for success:

  7 days of daily challenges to help make keto EASY

  Handy keto food lists so you know exactly what to eat

  How to calculate your macros

  The best tips to save you time

  The most common keto mistakes and how to avoid them

  Opportunities to enter monthly giveaways

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