Ketology Macro Calculator

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!

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!!