Ketogenic Macro Calculator – Low Carb Number Cruncher

Are you about to start a keto diet? Or, have you been on the low carb route for a while? Either way, that is excellent! We've created the macro calculator below to help you discover how many macros to eat daily. This precisely designed keto calculator will provide you with your highly unique macronutrient needs.

Try Our Calculator

Figuring out the number of calories and macros needed every day is vital to achieving your weight goals! Typically, keeping your carbs under 50 grams is a good rule of thumb to achieve ketosis (the metabolic state of burning fat for energy). On the other hand, that still leaves fat and protein to add up. When you try our calculator, you will find out just how many calories and macros you need on a daily basis. If you'd like to learn more about how calories and macronutrients work, check out our What Are Macros? post!

Include Your Gender and Weight

When using a ketogenic calculator, most people have a specific goal, like losing weight. We use your gender and weight as some of the points to determine calorie intake. Anything that helps to be more specific creates your personalized experience.

Measure Your Body Fat Percentage

An educated guess of your body fat ratio is needed to fully benefit from this calculator. It is necessary because the calculator subtracts your body fat from your total weight. Known as lean weight, this step is crucial to provide you with the right number of daily macronutrients. If you don't already know your estimated body fat percentage, we'll provide you with a range of body fat percentages through various photos of a person within each range to help you identify yours.

Understand Your Lifestyle Activity

The difference between your job and exercise needs to be clear. Although many jobs demand more physical exertion than others, be sure to include this in the ‘Daily Activity Level' section. Trying to input your work-life in the ‘Exercise' section will not be as accurate of a calorie and macro reading. You will have the chance to add how much weekly exercise you do in the form of weightlifting or cardio training afterward.

Know Your Goals

Whether you are trying to lose, maintain or gain weight, this macro calculator will help. Losing weight calls for being in a calorie deficit – consuming fewer calories than it takes to maintain your current weight. However, if you are gaining weight, you need to intake more calories than your present weight calls for. And, of course, the option to ‘Maintain' displays how many calories you need to stay at the same weight you already have.

MACRO CALCULATOR IS LOADING…
MACRO CALCULATOR
What is your gender?
What is your weight?
What is your body fat percentage?
%

Body fat percentage is the amount of body fat vs. your total body weight.
Select the image that most closely resembles your body type

What is your daily activity level? (based on your job, do not include exercise)
Sedentary - Typical desk job / Sitting most of the day Lightly Active - Walking around a good amount, retail jobs Moderately Active - Walking constantly in a fast-paced environment, waiting tables Vigorously Active - Very labor intensive, construction workers Extremely Active - Professional athlete
Do you exercise?

Your goal:
Calorie Deficit (%)
Calorie Surplus (%)
15
Protein Ratio
Carbs (grams)
25
Eat this many calories daily to lose weight: maintain: gain muscle:
Broken down into macronutrients:
By Grams:
Fat
Protein
Carbs
  • fat
  • protein
  • carbs
100%
Grams By Macros
Fat 0
Protein 0
Carbs 25
  • fat
  • protein
  • carbs
By Calories:
Fat
Protein
Carbs
  • fat
  • protein
  • carbs
Macro Calories Per Day
Fat 0
Protein 0
Carbs 0
  • fat
  • protein
  • carbs

Following Your Results

Use apps like Total Keto Diet to track what you eat daily and try to match up to the results you received from the macro calculator. However, if the food you're eating daily is not matching up exactly to your macros, worry not! This is normal and not a big deal. Coming as close as you can to your macros is what counts because food is not an exact science. The most important thing is to remember to enjoy what you're doing and eating. You'll get better at it with time!

 

 

NUTRITIONAL DISCLAIMER

The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.

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You'll Love The Keto in Five Cookbooks!

We believe that the key to success is simplicity and satisfaction with your diet. That's why you'll love the Keto in Five ecookbook series which includes Breakfast in Five, Lunch in Five, Dinner in Five & Dessert in Five.

Each ebook contains 30 recipes. Every recipe is made with just 5 ingredients and has up to 5 grams of net carbs. That means you can have seconds of any meal and you'll still be within your daily carb limit!

Breakfast in 5. 30 keto breakfast ideas. Up to 5 net carbs, 5 ingredients, and 5 easy steps for every recipe.
Lunch in 5. 30 keto lunch ideas.  Up to 5 net carbs, 5 ingredients, and 5 easy steps for every recipe.
Dinner in 5. 30 keto dinner ideas. Up to 5 net carbs, 5 ingredients, and 5 easy steps for every recipe.