Calculating Your Keto Macros To Lose Weight

Need a Keto Macro Calculator to figure out your fat grams and protein grams? Use the calculate keto macros to lose weight for your daily macros intake in addition to 20 net carbs or 20 carbs. Keto weight loss calculator to help you on your ketogenic diet weight loss journey.

New To Keto? How To Easily Start The Keto Diet.

Do you find you need more encouragement on your weight loss journey? I created the Royal Court Encouragement Weight Loss Group. for women needing extra encouragement, positivity & focus on the weight loss journey.

Keto Macro Calculator

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Calculate your keto macros = (1) Fat grams per day. (2) Protein grams per day. (3) Use 20 net carbs (carbs – fiber) or 20 carbs per day.

I use US Customary.

Type in gender, age, weight & height.

For active lifestyle, put in sedentary unless you are a bodybuilder or elite athlete. This will skew your protein otherwise.

Body Fat – put in 30% if you are average or 35% if you are obese or morbidly obese.

Net Carbs – 20

Use moderate reduction.

New To Keto? How To Easily Start The Keto Diet.

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

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:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

In my 50 lb keto weight loss, I use macros two ways:

  1. When I was new. I calculated my macros for the first week or so when I was getting used to how much fat I needed to consume and realistic portion sizes.
  2. When I stall in my weight loss. I go back to strictly counting if I’m on a stall to see if my portions and fat amounts are still accurate.

IMPORTANT IMPORTANT IMPORTANT:

We all have different personality styles.  Some styles lend themselves to hardcore tracking & needing that. Some personality styles lend themselves to be easy-breezy. Know yourself well enough to set yourself up for success for what YOU would like best and what would be best for the long-term haul.  You figure out what is best with your personality style. Carb Buddy is awesome to track with. I use Fitness Pal and in my head do Net Carbs since the app doesn’t do net carbs (carb [-minus-] fiber).

Net Carbs:

I do count Net Carbs, which are carbs – fiber.

Veggies: 

I count keto approved veggies in my macros.

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Do you find you need more encouragement on your weight loss journey? I created the Royal Court Encouragement Weight Loss Group. for women needing extra encouragement, positivity & focus on the weight loss journey.

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