Ketology Macro Calculator

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Use this keto macro calculator to get the essential first step to getting started on keto out of the way!

What are keto macros anyway?

Success with Keto really comes down to one thing: your macros. What are macros? They’re the amount of grams of fat, protein and carbs you need to intake to enter and stay in ketosis. So, we know we want to be in the 60% – 75% fat, 5% – 10% carbs and 15% – 30% protein – but how much is that for your weight, activity level, etc? This very simple keto macro calculator will give you the foundation of where you need to be.

I use MyFitnessPal to track my macros and make sure I hit them each day – it’s a simple app and you can use the free version…no need to pay for the upgrades!

Keto Macro Calculator Free

Here’s how to use this free Keto macros calculator to find your macros – and how many total carbs you can have per day on keto to get started!

Enter your basic information: for Activity Level, most folks recommend entering Sedentary regardless of how much you workout. Unless you’re an athlete or spend hours in the gym each day, Sedentary will give you the best results.

Body Fat Percentage: If you don’t know your body fat percentage (I didn’t when I got started), there are some ways you can estimate right now without having to invest in skin calipers, etc. If you have a tape measure, the Body Fat Calculator on Active.com works well. Otherwise, Ruled.Me has a great visual guide to guesstimate your body fat percentage. Take a look at one of those, and then head back here to get your macros!

Net Carbs: You want this to be 20 – 30 grams to start. I am now at around 16 net grams of carbs per day, but it takes a while to feel good at that level.

After you’ve put in your digits, the calculator will tell you the number of calories and grams of Net Carbs, Protein and Fat you need to maintain weight (if you’re looking for the health and cognitive benefits) or for weight loss. For weight loss, you’ll get three options for cutting calories – small, moderate and large. Obviously, the larger the calorie deficit, the faster you’ll lose weight, but remember, this is not a marathon. This is a lifestyle change. I’m averaging a weight loss of about 2 pounds a week which is healthy and will help ensure I keep it off. Plus, we didn’t gain weight overnight so we shouldn’t expect to lose it overnight!

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%

Now that you have your macros, sign up for MyFitnessPal (there’s a web-based version and a free app), plugin your target calories and macros and start planning your meals!

If you need some help, check out our Cookbooks & Guides to get you started!!

Next articleThe Beginner’s Guide to the Keto Diet
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Three years later, she has maintained a 55-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

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