Low Carb Diet

Keto Macros Calculator

Calculate Your Macros For A Ketogenic Diet

Practical experience meets the science of ketosis. Get your personalized keto macros using our ketogenic diet macro algorithm. Our keto macros calculator can help you maintain or increase muscle mass while burning stored fat.

Body Weight (in pounds) and Body Fat Percentage are the two measurements used to compute Keto Macros. We then calculate keto diet macronutrients using a set rate based on the goals you input. To help you achieve ketosis, the Keto Macros Calculator provides you with Total Calories To Eat as well as a breakdown of your macros Protein GoalFat Allowance, and Net Carb Limit. You’ll also find information on your estimated Lean Body Mass and Daily Calories Burned.

Determining your daily dietary needs is essential in affecting your body composition and where we like to approach a nutritional keto diet. To make the most out of your efforts, we need to know your total beginning weight and estimated body fat percentage. We recommend using a scale to get and track your weight. Then, if you need it, we’ve provided more information and a few at-home methods in the FAQ section below for your body fat percentage. Starting with these two inputs gives a more accurate overview of your current body composition. Once you have these two numbers, we’re ready to use our calculator effectively.

  1. We begin with an input box for Your Weight.
  2. The second input calls for Your Body Fat Percentage.
  3. Next, you’ll need to select your typical Activity Level.
  4. Then gauge a Weight Loss Goal.
  5. Finally, hit the “Get Macros” button.

Please see the following Keto Macros Calculator FAQ section for a more in-depth explanation of each calculator input.

Beginning Keto Macros Calculator FAQ

How do I find my Body Fat Percentage?

Calculating macros based on body fat percentage rather than body mass index is more precise. Everyone has different body fat distribution. Bone Density Scans called dual-energy X-ray absorptiometry, or DEXA scans, are coveted as the most accurate method of determining body composition. DEXA scans are typically available in doctor’s offices or some gyms. A variety of reasonably reliable at-home ways to calculate your body fat percentage require things like a soft measuring tape or calibers and are more effective with a friend. Still, we’ve found the most success and least stress using a graphic to guesstimate body fat percentages.

This graphic is our attempt to provide a visual representation of body fat percentage ranges, hopefully allowing you to make a good guess.

Body Fat Percentage Guide Chart for Keto Macros Calculator
What activity level do I select for the keto macros calculator?

Defining your physical activity level is more than just working out. It can be challenging to know what activity level you fall into, but there are some easy ways of telling how active your lifestyle truly is. Choosing the suitable activity setting for your lifestyle and goals is critical to effectively using our keto macros calculator, which heavily depends on your type of employment.

Here are some categories of how to classify your activity level for the Keto Macros Calculator:

  • Minimal: 
    • You’re retired, do not have a job, or your job is sedentary.
      • Job Examples: Call Center Operator, Dispatcher, Uber/Lyft Driver, etc.
    • Your commute is predominantly by car.
    • You do not work out regularly.
    • You have a limiting disability.
  • Lightly: 
    • Your job requires a moderate amount of physical activity.
      • Job Examples: Teacher, Personal Chef, Pilot, etc.
    • You split your commute between car and physical exertion (i.e., walking, bike riding, skating, scooter, etc.).
    • You frequently exercise a few times per week, but nothing strenuous like weight lifting or high-intensity aerobics.
    • Your disability has little to no impact on your daily activities.
  • Highly: 
    • You have fast-paced, physically demanding full-time employment.
      • Job Examples: Nurse, Food Server, Retail Sales, Flight Attendant, Amazon Delivery Driver, Stripper, Landscaper, Massage Therapist, Construction Work, Firefighter, etc.
    • Your commute is predominantly by physical exertion (i.e., walking, bike riding, skating, etc.).
    • You routinely work out almost daily and/or partake in exercises like HIIT or heavy weight training.
    • No hindrance from any disability.

If you fit into two or more of the categories in a given Activity Level, that is the one we suggest inputting as your selection for the Keto Macros Calculator.

What goal speed do I select for the keto macros calculator?

It is vital to select a goal that is appropriate for your body and lifestyle. It would be best to start with a plan that feels right and makes you feel good.

This input will directly impact the calculator’s fat gauge. All calculations will give you the same amount of carb macros since their restriction is the key to keto. Provided that your weight, body fat, and activity levels remain the same, then your protein macros will not change much, if at all. That leaves the fat macros allowance, a minimum of 50g – 60g of fat per day, and the maximum at your calculation. If you are a physically active individual, set a slower pace because you will burn more calories. We do not recommend or condone selecting a High Activity Level and Rapid Goal. For long-term weight loss, it’s best to stay away from deficits of more than 25% of your TDEE.

  • Maintain: The calculator will provide you with keto macros that will help you maintain your current body weight while sustaining a ketogenic metabolism.
  • Casual: Perfect for beginner keto dieters easing into all the initial lifestyle changes to eat low carb, plus getting past the keto flu hurdle. This gauge will allow for a smooth transition into low carb living, taper in your body composition as desired, with a bit of room for indulging.
  • Moderate: This selection will supply seasoned keto followers with keto macros with an intermediate fat allowance, which will easily satiate an existing keto-adapted metabolism.
  • Rapid: For temporary use only as the goal of this setting is to lose weight at an accelerated rate by dramatically reducing your Daily Caloric Consumption of fat significantly more and should be accompanied by high-quality meals.

Remember that with a ketogenic metabolism, your body will first burn the most accessible fuel, the dietary fat from the food eaten daily, then move onto the stored fat cells resulting in weight loss. On a long-term basis, a smaller calorie deficit is easier to adapt to and maintain ketosis.



Now What? FAQ

What to do with your Keto Macros?

Your ketogenic diet macros will serve as a guide to what you should eat daily. The first thing is to start with this mindfulness of your keto macronutrients and all the ketogenic information you’ve been researching. Scale back what you can intuitively. As you become more comfortable with fewer and fewer carbs, continue to track the food you are eating and come back to our calculator as needed. Your macros will be different from person to person and depend on your personal goals.

For a full in-depth post about Understanding Keto Macros, please see our blog post here.

How to track your Keto Macros?

We recommend using a meal tracking app, like MyFitnessPal. Calculating, tracking, and evaluating your macros and what’s in your daily meals is essential to your keto diet success.

We have a complete MFP walk-through showing you how to use a Google Chrome extension to input your Net Carbs in our blog. Tag us on social media when you’re all set up!

What is Total Daily Energy Expenditure (TDEE)?

Your Total Daily Energy Expenditure (TDEE) calculates the number of Daily Calories Burned based on your body weight, body fat percentage, and activity level. Every day, your body burns a certain number of calories just by existing; this is called your basal metabolic rate, often seen abbreviated as BMR. The TDEE is a calculation that uses your BMR with your level of physical activity to determine how many calories you burn.

The science behind Total Daily Energy Expenditure (TDEE) can be confusing. Your body gets energy daily from food or stored in fat cells, which are called “energy reserves” for when your metabolism requires it. While in ketosis, the body has adapted to burn fat reserves for energy rather than glycogen or glucose, which happens in a typical carbohydrate diet. In a regular American diet, one high in carbohydrates, your metabolism hardly runs out of glycogen or glucose and so therefore hardly ever resorts to the fat reserves. In fact, your body turns an abundance of glucose into the very fat cells stored in your “energy reserve” that you may be trying to lose.

What is Lean Body Mass?

Lean Body Mass (LBM) is the weight of your body that isn’t fat; this primary means muscle but also includes organs, bones, blood, etc. LBM only accounts for about 30% of the total body weight in your TDEE calculations. Lean Body Mass directly impacts your TDEE by influencing how many calories you burn from the weight of the fat free mass of the body.

Protein is a daily goal and one of the keto diet’s most essential components. Protein deficiency can result in muscular atrophy and a slowed metabolism, making weight loss more difficult. Protein also aids in the maintenance of lean body mass (muscle), so if we don’t consume enough of it, our bodies won’t be able to keep up with their natural metabolic rate and shed those extra pounds! Keto Macros recommends eating at least 0.36 protein grams per pound of lean mass per day.

Muscle mass can be increased by physical exercise, especially lifting weights, while intaking enough protein macronutrients to sustain increased protein demands. LBM will decrease whenever you are not eating enough protein macros called to maintain the muscle. Our keto calculator can help you determine the right amount you need based on your goals.

What is Daily Caloric Consumption?

Your Daily Caloric Consumption measures how many calories you need to consume each day to maintain or affect your weight.

After burning more net calories per day than are consumed, you will begin to achieve weight loss. A planned calorie deficit can assist you in achieving your weight loss goals in a quick yet more healthy, steady manner. We cannot continue to consume calories the way we have been used to, as all calories are not created equal. An item’s calorie count is determined by its macronutrient composition; this is something that many people overlook when following other calorie deficit diets. Calories are primarily three types of macronutrients: proteins, carbohydrates, and fats, each of which has a different number of calories per gram; additionally, quantity matters – certain meals have a lot more sneaky hidden carbs than others, for example.

How often do I recalculate my ketogenic diet macros?

To put it simply, if there are any significant changes to the calculator inputs you used to get your current keto macros. Keto Macros calculates based on two measurements: Body Weight (in pounds) and Body Fat Percentage. It also uses a set rate to calculate keto diet macronutrients depending on what goals you had set at the time.

You may have had some changes in your life that make you need to adjust your activity level. That’s ok. A healthy mindset towards food and eating should be adaptable as a condition of life.

If you have been experiencing weight loss, especially 20+ lbs, we recommend recalculating your macros and reassess your goals. To continue on your weight loss journey, you will need to calibrate your macros for the loss. If you want to maintain your new bodyweight, then our calculator can accommodate for maintenance phase macros.

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