Keto Calculator

  • What unit type do you prefer?

    METRIC

    IMPERIAL

  • Your gender

  • Height & weight

    • What is your height in centimeters?

    • What is your current weight in kilograms?

    • What is your height in feet?

    • and in inches?

    • What is your current weight in pounds?

  • Your age

    What is your current age?

  • Body fat percentage

    Use the skinfold caliper, body fat scale, or take measurements of your waist, hip, and neck to get your body fat %. If not, use our guide below for an estimate.

    What is your body fat percentage?

    %

    If your body fat is below 25%…

    ♂ Males – Minimum amount of fat only to some extra fat.
    ♀ Females – Minimum amount of fat only to normal/healthy body fat.

    If your body fat is 25% to 39%…

    ♂ Males – Mildly to moderately overweight.
    ♀ Females – Normal/healthy body fat to mildly-moderately overweight.

    If your body fat is 40% and above…

    ♂ Males – Overweight to obese.
    ♀ Females – Overweight to obese.

  • Activity Level

    How much exercise are you getting every day? Choose from these four different levels:

    • Sedentary
      No formal exercise routine.
      Not physically active.

    • Lightly Active
      You stand up and move around daily.
      Housework, taking your dog out, and other routine activities.

    • Moderately Active
      You exercise 3 to 5 days a week.
      Each exercise session lasts 20 minutes to 1 hour.

    • Very Active
      You exercise most days of the week.
      Each exercise session lasts 20 minutes to 1 hour.

    • Add your own custom level

      If you use a heart rate monitor and want to input a specific calorie expenditure. The number you input will replace our calculations entirely.

      Note: This is for advanced users only.

  • Calorie Deficit/Surplus

    What is your reason for following the keto diet? Choose your fitness goal:

    How much of a deficit/surplus do you want?

    A calorie deficit is needed for weight loss while a calorie surplus is needed for muscle growth or weight gain.

    %

  • CARBOHYDRATES & PROTEIN

    Recommended carb intake: 20-50 grams of total carbs per day to enter/maintain ketosis.
    Total carbs.
    Recommended protein intake: Limit your protein to 1.2-2.0 grams per kg of body weight to enter/maintain ketosis.

    Sedentary

    We recommend 1.2 g/kg.

    Mildly active

    We recommend 1.3 g/kg to 1.4 g/kg.

    Moderately active

    We recommend 1.5 g/kg to 1.74 g/kg.

    Very active

    We recommend 1.75 g/kg to 2.0 g/kg.

    g/kg

    Calculate

  • Your daily macros

    How much should you be eating per day?

    • 0 calories
    • 0 g fats
    • 0 g carbs
    • 0 g protein
    Based on your data, you need to consume the following on a daily basis: 0 calories. From those, 0g fats, 0g net carbs, and 0g protein

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How to Use this Keto Calculator

Our keto calculator makes it easy for you to determine your personal macros. Follow these steps:

Step 1: Select your preferred unit of measurement. Choose between metric and imperial using the toggle switch.

Step 2: Enter basic information about yourself. This includes your gender, height and weight, and age.

Step 3: Fill out the remaining information needed to calculate your macros. This includes your body fat percentage, activity level, fitness goal, and the amount of carbs and protein you want to consume daily.

Step 4: Click Calculate to get your results. Before calculating your macros, make sure that you’ve provided all the necessary information. You can also recalculate your macros after changing some information, in case you’re not satisfied with the initial results.

Gender

The male and female body differs in many ways. Here are a few differences to note while following a keto diet:

  • Men have more skeletal muscle mass than women.
  • Women may need and crave for more carbs than men during their period.
  • Men are more likely to lose weight faster than women since men have more lean muscle tissue. Muscle tissue burns more calories.

Height & Weight

Your exact height and weight measurements are required to calculate the number of calories you need to consume in a day.

Age

The keto diet was used for children with epilepsy, and is now being used by healthy kids, adults, and seniors who need to lose weight, build muscle, and prevent/manage disease.

Know that as you age, weight loss becomes harder. This is due to hormonal changes, normal muscle loss, and health limitations, if any.

Body Fat Percentage

Body fat percentage refers to your total fat mass divided by your total body mass then multiplied by 100. There are different methods to get your body fat % which include using a skinfold caliper, body fat scale, and taking measurements of your waist, hip, and neck.

A higher percentage of body fat puts you at risk for mortality and cardiovascular diseases, regardless of your body mass index (BMI).

Activity Level

Activity level reflects the amount of activity you do. The more active you are, the more calories you burn. Weight loss doesn’t only result from limiting carbohydrates, but also from burning more calories than you eat.

Calorie Deficit/Surplus

A calorie deficit helps you attain weight loss, while a calorie surplus helps you bulk up or grow your muscles. To build muscle on a keto diet, you will need to add 250 to 500 extra calories to your daily calorie intake. Beyond this, you’re likely to gain fat instead.

Carbs & Protein

While dietary carbohydrates and protein vary per individual, the typical ranges for individuals on a keto diet are as follows:

Carbs: 20-50 grams of total carbs per day

Protein: 1.2-2.0 grams per kg of body weight

These ranges will help you enter and maintain ketosis while having energy. For protein, you may notice that the numbers are slightly higher than standard recommendations. The reason is that they already account for stress, illness, and increased activity.

Results

After filling out all the information, click CALCULATE to get your daily calories, carbs, fat, and protein. Sticking to these recommendations will help you reach your goals.

Keto Calculator FAQs

Got more questions about our keto calculator?

Why should I calculate my macros?
The main advantage of calculating your macros is to reach ketosis and be able to experience its mental and physical effects. This is especially important for those who are just starting the keto diet or want to re-enter ketosis after going off keto for a long time.

Is this keto calculator accurate?
Our keto calculator should give you accurate results depending on the information you enter. To get the best possible results, double check your details.

How often should I recalculate my macros?
To prevent fitness plateaus and continue progressing in your keto journey, you need to recalculate your macros every 4 weeks. As your body fat, activity level, and goals change over time, keto macros shift too.

Should I count total carbs or net carbs?
It depends on how sensitive you are to carbohydrates. Carbohydrate-sensitive people are more likely to get kicked out of ketosis after eating even a small amount of carbs. For this reason, we set our calculator to total carbs to avoid consuming more than your body needs for ketosis.

How can I burn fat faster?
Setting your activity level to Sedentary will help speed up your results. You can test it yourself and see the changes in the recommended macros.