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