Keto Macro Calculator
Calculate your ideal keto macro ratios for weight loss with this personalized calculator.
Sticking to a Keto diet is challenging. We recommend that all beginners follow a structured meal plan until you get the hang of it.
Is a keto diet right for you?
A keto diet can be difficult to stick to, but research suggests that it can help you lose weight faster than other diets.
It’s popular for people who:
- Are training for fitness competitions.
- Are losing weight for an event but have a shorter time window.
- Are unable to lose weight eating normal levels of carbohydrates.
How does keto work?
- Keto became popular among bodybuilders to cut fat before competitions.
- When you’re on a ketogenic diet, your body will use fat as its primary source of energy.
- You achieve this by limiting carbs and eating more fat.
- In the absence of carbohydrates, the body converts food and body fat into ketones for energy.
Are calories still important with keto?
Yes. A calorie deficit is still required for weight loss.
How do I calculate macros for keto?
To calculate your keto diet macros, you must establish your estimated TDEE (total daily energy expenditure).
Your TDEE accurately measures how much energy you expend each day (at rest and when exercising).
The calculator above measures your TDEE and then creates the optimum macro ratio.
Setting a Calorie Deficit
To achieve fat loss, you need a calorie deficit.
We recommend 20% of your daily calories.
This is automatically applied when setting the Weight Goal to Lose in the above calculator.
Taking your body into ketosis requires very low levels of carbs.
The process can also be induced with Keto salts. However, they should be consumed in moderation.
Testing for Ketosis
You don’t have to guess whether or not your body is in ketosis.
There are several over-the-counter testing methods to determine your ketosis status.
You want to be in the range of 0.5 – 3.0 for blood ketones with the optimal fat-burning target of 2.0.
How many carbs do I eat on the Keto Diet?
The keto diet isn’t carb-free but just really low in carbs.
5% of your total daily calories should be in the form of carbs.
For most people, this is 20-30 grams of carbohydrates per day depending on your stats and exercise-adjusted TDEE.
Carbs that don’t produce energy like certain types of fiber do not count towards your totals.
How much protein do I eat?
No more than 0.8 grams per pound of body weight should be consumed while on a keto diet.
The calculator default is set at .7 grams per pound.
Adjust lower or higher if it’s difficult to reach your macro targets.
Some macro calculators recommend higher fat (but less protein). However, protein is essential for muscle repair and preservation.
How much fat do I eat on Keto?
After carbs and protein have been calculated, your remaining calories should come from fat.
Example: A moderately active woman, 30 years old, 5’5″, and 180 pounds, would have a weight loss TDEE of 1908 calories.
Here are her keto macros:
- Protein: 126 grams (27%)
- Fat: 145 grams (69%)
- Carbs: 24 grams (5%)
How much fiber do I need while doing keto?
Fiber is essential for a healthy digestive system.
You still should consume green leafy and other low-carb veggies while on the keto diet.
Fiber supplements may be necessary. Psyllium husks are an excellent natural fiber choice if you aren’t getting enough.
The essential Keto-Friendly foods
These foods will help you reach your keto macros.
- Ground flax seed
- Coconut oil
- Olive oil
- Grassfed butter
- Dark meat chicken
- Sour cream
- Hard cheeses
- Nuts (watch the carbs)
- Seeds (watch the carbs)
- Peanut Butter
- Almond butter
- Leafy greens and other low-carb veggies like cucumber, celery, broccoli, cauliflower, sprouts, etc.
Symptoms you may experience with a ketogenic diet
There is an adjustment period when starting a ketogenic diet. You may experience some of the following symptoms:
- Brain fog
Your brain loves glucose and consumes a lot of it.
- Lack of energy
Feeling tired and lethargic is an adjustment to using fat for energy instead of sugar.
- Lack of strength during workouts
Without carbs replenishing your muscles’ glycogen supplies, your may tire more quickly.
Your brain will not be happy and will want you to eat carbs. Be prepared for some intense cravings when you start.
Do you have to track macros on keto?
It’s possible to go into ketosis without tracking macros, but tracking macros ensure the following three things:
- You aren’t eating too many carbs.
- You are eating the right amount of protein.
- You are eating the right amount of calories for weight loss.
How long should I keto diet?
Keto dieting is suitable for short-term fat loss but is difficult to sustain long-term.
After reaching your initial weight loss goals, you should transition to a normalized set of macros.
Don’t know where to start?
- You can get started in 60 minutes with the right app and plan.
- Keto cycle has personalized meal plans and step-by-step instructions.
- Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. A randomized, controlled trial. Annals of internal medicine, 140(10), 769-777. Ref
- Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. URL http://www.ajcn.org/content/51/2/241.abstract
- Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., & Westman, E. C. (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism, 2(1), 34. Study link