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.
Body fat percentage is the amount of body fat vs. your total body weight.
Select the image that most closely resembles your body type
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!
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.
- What Is Erythritol? The Keto Sugar Substitute - April 24, 2020
- Ketone Strips, Keto Sticks & Meters – Calculate Your Ketones - January 9, 2018
- What Are Macros? - December 29, 2017