Welcome to our free keto macro calculator! This tool is designed to help you determine your optimal macronutrient intake for ketogenic diet. Whether you are trying to lose weight, build muscle, or maintain your current weight, knowing your macros is a critical step towards achieving your goals. By providing us with your personal information and activity level, our calculator will provide you with a customized breakdown of how much protein, carbohydrates, and fat you should be consuming each day. With this information, you can make informed decisions about your diet, ensuring that you are fueling your body with the right nutrients to reach your fitness goals.
Enter Your Information and Activity Level Below:
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|
How to Use this Calculator to Get Your Macros?
Our calculator is a helpful tool for calculating your recommended macronutrient intake. Here is a step-by-step guide on how to use it:
- Enter your age, gender, height, weight, and activity level.
- Select your goal, whether it is to lose weight, gain weight, or maintain your current weight.
- Choose your preferred macronutrient ratio. The default setting is 25% net carbs and 25% body fat, but you can adjust these percentages to fit your individual needs and preferences.
Your recommended macronutrient intake will be displayed on the page, broken down by grams and calories.
You can also see your recommended daily calorie intake and a breakdown of how many calories you should consume from each macronutrient.
Use this information to plan your meals and ensure that you are consuming the appropriate amount of macronutrients to reach your goals.
Why do you need my gender/age/height/weight?
Your gender, age, height, and weight are required to calculate your basal metabolic rate (BMR) accurately, which is the number of calories your body burns at rest. BMR is the minimum number of calories your body needs to function, and it varies based on your gender, age, height, and weight.
Calculating your BMR is important because it serves as the baseline for determining your total daily energy expenditure (TDEE), which is the total number of calories your body burns each day, including activities such as exercise, work, and daily tasks. Knowing your TDEE is crucial for creating a macronutrient (protein, fat, and carbohydrate) and calorie plan that supports your health and fitness goals.
Why do you need my body fat percentage?
Body fat percentage is an important factor in determining your macros because it provides a more accurate reflection of your body composition. Knowing your body fat percentage can help you understand the ratio of fat to lean body mass, which is important for determining the appropriate macronutrient ratios for your body.
For example, someone with a high body fat percentage may need to consume fewer carbohydrates and more protein to support weight loss and muscle maintenance. On the other hand, someone with a low body fat percentage may require a higher carbohydrate intake to support their energy needs.
In addition, body fat percentage can also help track progress towards fitness goals. By monitoring changes in body fat percentage over time, you can ensure that you are losing fat and not muscle, which is an important factor in achieving sustainable weight loss.
Therefore, it is important to provide your body fat percentage to accurately calculate your macros and tailor your nutrition plan to your individual needs.
Why do you need to know my activity level?
Knowing your activity level is an important part of calculating your macronutrient needs. When you engage in physical activity, you burn more calories than when you are at rest. Therefore, your activity level determines how many calories you need to consume to maintain your weight, gain weight or lose weight.
The amount of physical activity that you do on a daily basis, in addition to your basal metabolic rate (BMR), determines your total daily energy expenditure (TDEE). This is the total number of calories you burn in a day. The more active you are, the higher your TDEE will be, which means you will need to consume more calories to maintain your weight or build muscle. On the other hand, if you are sedentary, your TDEE will be lower and you will need to consume fewer calories.
In order to accurately calculate your macronutrient needs, it is important to know your TDEE, which is determined by your activity level. This is why we ask for your activity level when using our calculator. By providing us with this information, we can give you a more accurate estimate of how many calories you need to consume and how many grams of protein, fat, and carbohydrates you should be consuming to achieve your fitness goals.
What is a Calorie deficit/surplus?
A deficit or a caloric deficit occurs when you consume fewer calories than your body needs to maintain its weight, resulting in weight loss. A calorie deficit is often created by reducing your caloric intake through diet and/or increasing your physical activity to burn more calories.
On the other hand, a surplus or a caloric surplus occurs when you consume more calories than your body needs to maintain its weight, resulting in weight gain. A calorie surplus is often created by increasing your caloric intake through diet and/or reducing your physical activity to burn fewer calories.
The terms “deficit” and “surplus” are commonly used in the context of weight management and are crucial concepts to understand for anyone who wants to achieve specific weight-related goals.
Do I have to use the keto macro calculator to get results?
No, you don’t have to use the keto macro calculator to get results. The keto macro calculator is specifically designed for individuals following a ketogenic diet, which is a low-carbohydrate, high-fat diet. If you’re not following a ketogenic diet, you may want to use a different macro calculator that takes into account your individual dietary preferences and goals.
There are many different macro calculators available online, each with their own unique features and recommendations. Some macro calculators may be geared towards individuals looking to lose weight, while others may be designed for athletes or bodybuilders looking to build muscle mass. It’s important to choose a macro calculator that aligns with your specific goals and needs.
I’m not sure about my macros, are they right?
Determining the right macros for your body can be a complex process, and it can be challenging to know if you’ve got it right. While the keto macro calculator provides a good starting point, it’s important to remember that everyone’s body is different. Factors like activity level, body composition, and even genetics can impact how your body responds to a particular macronutrient ratio.
If you’re not sure if your macros are right, there are a few things you can do:
Re-evaluate your goals: Are you trying to lose weight, gain muscle, or maintain your current weight? Make sure your macros are aligned with your goals.
Pay attention to how you feel: Your macros should make you feel energized and satisfied. If you’re constantly hungry, fatigued, or experiencing other negative symptoms, it may be time to adjust your macros.
Track your progress: If you’re not seeing the results you want, it may be time to adjust your macros. Tracking your progress over time can help you identify when it’s time to make changes.
Consult with a professional: If you’re still unsure about your macros, consider consulting with a registered dietitian or other healthcare professional who can help you create a plan that’s customized for your body and goals.
Remember, finding the right macros is a process that may take some trial and error. Be patient with yourself, listen to your body, and don’t be afraid to make adjustments along the way.