Keto Diet Macros: How to Calculate Yours

keto macro calculator app

Calculate your ideal macro ratios when following the keto diet with this keto macro calculator.

Age

Gender

Current Weight

Height

Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level

Goals

Carbohydrate

Protein

Fat

MEALS PER DAY

ADJUST PROTEIN

Now What?

Sticking to a Keto Diet is challenging. Without some serious preparation, every meal can be a challenge. You will get tired of googling “is this food keto-friendly”.

Using a food delivery or meal plan service will give you the best chance of success.

  • Diet-to-go
    Their meal delivery service is a 5-week rotating menu that will send breakfasts, lunches, and dinners to your home or office. See more.
  • Healthful Pursuit
    Healthful Pursuit will create customized Keto meal plans. You still to buy the ingredients and do the cooking, but the planning is already done for you. See more.

History of the Keto Diet

The ketogenic diet has been around for decades, but has been surging in popularity.

Note that long-term, flexible dieting (eating normal levels of carbs, proteins, and fats) is just as good at helping your reach your weight loss and fitness goals as a keto diet.

It could be argued that flexible dieting is better as it is less restrictive and more sustainable.

However, a keto diet may be appropriate for someone looking for faster initial results¹.

  • Those training for fitness competitions.
  • Those trying to lose weight for an event but have a shorter time window.
  • Those who have tried flexible dieting but because of metabolic issues are unable to lose weight eating normal levels of carbohydrates.

What is a Keto Diet?

The keto diet was first developed for use by those with epilepsy. It later became popular among bodybuilders to cut fat before competitions. It will cause your body to burn nothing but fat for energy instead of using glucose (carbohydrates).

A person achieves this by greatly limiting carbs and eating more fat. In the absence of carbs, the body will begin converting both dietary fat and body fat into ketones which are then used by the cells of your body for energy.

It’s important to understand that a calorie deficit is still required for fat loss to happen.

How to Calculate Macros for Keto

To calculate your keto diet macros, you must establish your estimated TDEE (total daily energy expenditure). The ket calculator above not only calculates your keto TDEE for you but it also calculates your keto macros.

Set a Calorie Deficit

Before you calculate your keto macros you must start by creating a calorie deficit. 20% is a pretty safe starting point (the Lose Weight setting). Our calculator also has a Lose 10% setting for more sustainable fat loss.

How Many Carbs to Eat on the Keto Diet?

The keto diet isn’t a carb-free but just really low in carbs. Just 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.

Also, note that is net carbs, so carbs that don’t produce energy like certain types of fiber do not count towards your totals.

Wait, can you get into ketosis with 30 grams of carbs?

Yes, if your stats and TDEE are such that 30 grams of carbs are just 5% of your total calories needed for the day, you will go into ketosis. Your body will have to get energy from somewhere and since 30 grams of carbs isn’t a sufficient amount of fuel, your body will convert fat to ketones for the extra energy needed.

How Much Protein to Eat on Keto?

Some people on a keto diet make the mistake of consuming too much protein.

Your body can also convert protein to energy for the body. Eating more than is needed for muscle repair and preservation will cause your body to do this. The goal is to burn body fat for extra energy, not extra protein.

No more than .8 grams per pound of bodyweight should be consumed while on a keto diet. The calculator default is set at .7 grams per pound.

How Much Fat to Eat on Keto

The rest of your remaining calories should come from fat.

Example: A moderately active woman who is 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 g (5%)

Keto Friendly Foods

high fat foods

Here are some foods that will help you reach your keto macros.

  • Avocado
  • Ground flax seed
  • Coconut oil
  • Olive oil
  • Grassfed butter
  • Dark meat chicken
  • Eggs
  • Steak
  • Pork
  • Lamb
  • Bacon
  • 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.

Looking for keto food ideas?


It can be tricky trying to eat keto, and you will need some help.

How Much Fiber to Eat While Doing Keto?

You still should consume green leafy and other low carb veggies while on the keto diet, but some people may need to consume fiber supplements in order to be in the optimal fiber range for your body. Psyllium husks are a good natural fiber choice if you feel you aren’t getting enough.

Tests For Ketosis

Luckily, 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.

  1. Urine keto test strips
  2. Blood ketone testers

You want to be in the range of 0.5 – 3.0 for blood ketones with the optimal fat burning target of 2.0.

Problems People Have with Ketogenic diets

There can be a pretty intense adjustment period when starting a ketogenic diet. While adjusting to ketosis many report the following symptoms:

  1. Brain fog– Your brain loves glucose and consumes a lot of it. While it’s adjusting to ketones you may feel pretty spacey and out of it.
  2. Lack of energy– Feeling tired and lethargic is another symptom of the adjustment to using fat for energy instead of sugar.
  3. Lack of strength during workouts – Without carbs quickly replenishing your muscles’ glycogen supplies, your muscles will tire out more quickly.
  4. Cravings– Again, your brain will not be happy and will want you to eat carbs. Be prepared for some intense cravings when you first start.

Note: Since keto dieting is restrictive it’s a good idea to consult with your doctor before starting. Your doctor may want to do a fasting blood test to make sure there aren’t any blood sugar issues that could make doing keto dangerous for your health. Ketogenic dieting has been shown to reverse type 2 diabetes in some individuals.³

How Long Should I Keto Diet?

Since keto dieting is a short term solution when used for fat loss, it really should be used for only about a month or two months max.

Some advocates of keto dieting say people should eat this way for life, but we don’t see that as a realistic way to eat long term. Besides, life is far too short to never enjoy cake, pizza, cookies and a nice glass of wine. Moderation and balance always win over restriction.

Do you have to track macros on keto?

It is possible to go into ketosis without tracking macros, but tracking macros ensures the following three things:

  1. You aren’t eating too many carbs.
  2. You are eating the right amount of protein.
  3. You are eating the right amount of calories for weight loss.

Transitioning From the Keto Diet

You should then transition to a normalized set of macros. While keto dieting can be good for short term fat loss, it’s important that it not brainwash you into thinking that certain foods or macros are “bad”. Eating a balanced diet with an understanding of your total daily energy expenditure (TDEE) is the healthiest way to eat and the most sustainable way to lose weight long term.

    References:

  • 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
Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition and is our lead macro coach. If you need help reaching your weight loss/fitness goals see our personal coaching options.
Last Updated: October 21, 2019

34 Comments

  1. Halli 2 months ago

    I am a new to keto {2nd day} I want to lose about 60 lbs. I am a 56 yr old female and weight a disgusting 230 lbs. I want to get to 170. I did the calculator thing but I am still confused. Do I eat this much to lose or just maintain? I am not an active person but am working to change that…..Please advise.

    Reply
    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Halli, What did you choose? You have to select lose, lose 10, maintain, or gain. Also since you have more than 50 pounds to lose you may need a custom adjustment since fat tissue can skew calculator results. I can calculate things for you with my custom macro product. https://healthyeater.com/product/custom-macros-coaching

      Reply
  2. Cheryl 4 months ago

    Hi there, I e just started keto. I’m managing to stay within my recommended carb amount however, I’m not meeting my recommended protein and fat intake. It’s always lower, sometimes by 20 grams of protein and fat for example. How will I be affected if consuming less than recommended amounts of fats and proteins? Thank you.

    Reply
    • Ted Kallmyer (Macro Coach) 4 months ago

      Hi Cheryl, Over time this will cause you to lose muscle mass and decrease your overall metabolic rate. It’s better to follow the recommendations and stay in a safe deficit.

      Reply
  3. kainat sohail 8 months ago

    i am so confused i dont know how much fat i have to eat my weight is 65 and i m 5.4 in height pls help me

    Reply
    • Ted Kallmyer (Macro Coach) 8 months ago

      Have you not used the calculator on this page?

      Reply
  4. Michael Allegra 9 months ago

    Hell I am a 55 year old male, who is moderately active. I weigh 195 pounds and want to lose 10 pounds. What is The recommended macros? Also can I eat the same foods for breakfast every day? Also eat a similar lunch and dinner?
    Thank you
    Michael

    Reply
    • Ted Kallmyer (Macro Coach) 9 months ago

      Hi Michael, use the calculator to estimate your weight loss macros. You can eat the same foods but it seems like that would get boring plus nutritionally it’s better to eat a variety of foods.

      Reply
  5. Danielle 11 months ago

    Hi my name is Danielle I’m 21 and I’m the heaviest I’ve ever been. I currently weigh 254 pounds and I want to get down to 175 pounds. I go to the gym 5-6 times a week for about an hr.

    Reply
    • Ted the Macro Coach 11 months ago

      Hi Danielle, Sorry to hear about your struggle but there is hope and you can transform yourself. You’re young and definitely have that to your advantage. Since you have 50+ pounds of fat tissue, calculators don’t do the best job of estimating your optimal TDEE for weight loss. I’d love to help you and get you started on the right path either by Keto or a balanced set of macros. Please consider the coaching options here: Personalized Macros Coaching

      Reply
  6. Sheli 11 months ago

    What app would you recommend to track keto and macros?

    Reply
  7. Michele 12 months ago

    I have never entered a comment on any website, etc… but I actually smiled when I read your “disclaimer”…Some advocates of keto dieting say people should eat this way for life, but we don’t see that as a realistic way to eat long term. Besides, life is far too short to never enjoy cake, pizza, cookies and a nice glass of wine. Moderation and balance always win over restriction. Thank you for that! This is the most “real” advice I have seen in all my research on the Keto diet. Your real advice is appreciated!

    Reply
    • Ted the Macro Coach 12 months ago

      Thanks, Michelle! We like to keep it real here. Glad you found it useful.

      Reply
  8. Armando

    I am 243 pounds. I am trying to get to 200-215 pounds. Will the ketogenic diet work for me? I train about 5-6 days a week. I want to compete in bodybuilding in the near future. Is this the best route I should go to? Just wondering.

    Reply
    • Ted the Macro Coach

      Hi Armando, Whether you do keto or normal macros, what matters is maintaining a safe calorie deficit. It’s most important to establish an accurate TDEE and then factor your deficit from that point of reference.

      Reply
  9. Joanne

    Hi went on the keto diet on February 5th and had lost 40 pounds well I was taking the medication friend I mean and now I’m not taking that after the three months and don’t seem to have as much energy as it had given me and I have slipped and went back to just kind of eating watching well no not watching what I’m eating and I can’t figure out actually the carbs and stuff on the Marco and I’m kind of really confused I was confused at first and didn’t eat much so I don’t know what to do

    Reply
    • Ted the Macro Coach

      Hi Joanne, The macro calculator will give you the amounts of each macro you should be eating. With keto, the carbs are net carbs.

      Reply
  10. michele choina

    i just wanted to thank you. i especially like reading your thoughts that keto should be used no more than 2 month. I am almost 60, just wanting to lose a little fat. I actually gave myself a month in my head. i’m always trying to watch what i eat and exercise regularly. Every so often i feel like i need a kick.

    Reply
  11. Patricia

    How do I figure out what percentages of protein, fats carbs? Where are these directions printed? Yes it’s according to my body wt. but what %’s?

    Reply
    • Ted the Macro Coach

      Hi Patricia, The percentages are given in the calculator and you can use a food tracking app to then see how the food you eat lines up with the recommendations macro-wise.

      Reply
  12. Darryl Ingram

    I am 50 pounds overweight and I want to track my macros for weight loss. Can I still us the macro calculator for my ideal calories per day? also what other steps do you recommend I do? any information will be helpful since I’m not sure were to start first. my goal is to get down to my wealthy weight which is 185 pounds. I’m 6’0 at 240 pounds currently.

    Reply
    • Ted the Macro Coach

      Hi Darryl, You are just within the acceptable amount of fat tissue weight to use the calculator. As far as getting started with keto, the internet abounds with some good resources. On this site, we primarily focus on losing weight with a balanced set of macros.

      Reply
  13. Sue

    For the keto calculator is this total carbs or net carbs?
    Thanks

    Reply
    • James

      Total carbs. We normally find that the non-digestible fiber provides a ‘buffer’ against going over on your carb targets. So if your shooting for… say… 30 g of carb. You might actually eat 35 grams… but some of this might be fiber… so you’ll still be in your limits.

      If we target net carbs, it can be very challenging meeting your targets.

      Reply
  14. Jennifer Dombovy

    How much saturated fat is typical on a keto diet and how do you calculate it for daily macros? Do you add it into the count for FAT?

    Reply
    • Ted Kallmyer

      This would vary depending on how well your body handles saturated fat and your current triglyceride and cholesterol levels. It is included in your total fat grams, yes. One of the problems with the keto diet is people fail to balance their fatty acid profile and it can become out of balance when eating fat at the levels recommended.

      Reply
  15. Belinda Brooks

    hihi
    just wondering should i be using the lean mass no. or body fat % no. on the keto macro calculator please thanks????

    from Australia

    Reply
    • Ted Kallmyer

      If you are using the lean mass formula, you should enter your body fat percentage.

      Reply
  16. Beth

    Other sites I’ve been reading have stated that you need to eat approx .8 grams of protein per kilogram of body weight. Not per pound. Which is correct?

    Reply
    • Ted Kallmyer

      If you’re obese then .8 gram per kilo is more realistic, if you are normal weight with a few extra pounds to lose then .8 per pound is the target. Protein requirements are most accurately determined by lean mass so a lot of fat tissue weight skews the.8 per pound calculation.

      Reply
      • Beth

        Thanks for the clarification.

        Reply
  17. amy

    im so new to this, but so motivate. I’m having trouble understanding how much to eat, when to eat, and what to eat.

    Reply
    • Ted Kallmyer

      Hi Amy, The calculator here should give you a great starting point.

      Reply
  18. Vince

    I love the details you provide and I especially like how you’ve covered little bits of all the key areas. The concept of macros often seems confusing when people are first starting keto, but it doesn’t have to be.

    Reply