CALCULATE YOUR KETO MACROS

Keto macros are fat grams per day, protein grams per day and 20 carb or 20 net carbs per day. Keto is high fat, moderate protein, low carb.

Calculate your daily keto macros =

(1) Figure out your fat grams per day using calculator below.

(2) Protein grams per day using calculator below.

(3) Use 20 net carbs (carbs – fiber) or 20 carbs per day.

Using the Keto Macros Calculator:

Change from Metric drop down to US Customary.

Type in your 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.

This will give you your daily fat grams, daily protein grams and using 20 carbs or 20 net carbs.

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%

You Can Count Macros Two Ways:

  1. When I was new, I calculated my macros for the first three weks or so when I was getting used to how much fat I needed to consume and realistic portion sizes. Visually, I needed to see how much food and fat to consume on a daily basis.
  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.