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.

Some people are successful with the keto diet. Some are not. For friends just starting keto, I talk in my How To Start The Keto Diet Easily ecourse about strategic daily things you must be doing on keto. Don’t wing it. Learn the fundamentals for keto weight loss from someone who has lost 75+ lbs from keto.

Keto Macro Calculator Directions

1. Step 1: Figure Out Your Fat Grams

2. Step 2: Figure Out Your Protein Grams

Your Content

Using Macros Calculator Steps:

Fill in calculator below by:

Change to US Customary.

Type in your gender, age, weight & height. (Remember, we are trying to get YOUR personalized fat grams and protein grams to go with 20 carbs for keto.)

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





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.



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


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

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat

For folks just starting keto, I talk in my How To Start The Keto Diet Easily ecourse of how I lost 75+ lbs from keto. Keto macros are important for the weight loss journey. How To Start The Keto Diet Easily ecourse includes keto meal plans, keto shopping lists and weight loss encouragement from someone who has done it.


  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.

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.


I count keto approved veggies in my macros.


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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