keto calculator

Keto Calculator – Low Carb Macro Calculator

Are you eating a low carb or ketogenic diet or want to start? Perfect! We’re going to guide you through the steps you need to take to figure out how much you should be eating depending on your goals! This is a highly individualized macro calculator and will be tailored to you and only you!

Using this Macro Calculator

Knowing how many calories you need to eat as well as your macronutrient numbers is important for your success in weight loss or weight gain goals! Generally, you want to keep below 50 grams of carbs to stay in ketosis, but how about your fat and protein? Use our macro calculator to find out exactly what your daily macronutrients and calorie intake should look like. After all, calories are not created equal! You can read more about Calories vs. Macros if you’re interested!

Know your Body Fat Percentage

To use this calculator you’ll need a rough estimate of your body fat percentage. This is important because the macro calculator uses your lean weight (total weight minus body fat) to calculate the macronutrients you need on a daily basis. Use our body fat percentage guide to understand how to get this number.

Please enter your weight:
Weight in Pounds:
Step 1: Let’s get started! Tell us your weight in pounds. To proceed, hit "Enter" on your keyboard or click outside of the input box.
What is your body fat %?
Step 2: Enter your body fat percentage. If you do not know what your body fat percentage is, check out our body fat percentage guide for some comparison pictures and give it your best estimate.
Your daily activity level:   
(Based on your job. DO NOT include exercise.)
Example: Typical desk job
Example: Walking around a good amount, retail jobs
Example: Walking constantly in a fast-paced environment, waiting tables
Example: Very labor intensive, construction workers
Example: Professional athlete
Your TDEE is
Step 3: Your day-to-day activity (NOT including exercise):
  • Sedentary - Typical desk job / Sitting most of the day
  • Lightly Active - Walking around a good amount, retail jobs
  • Moderately Active - Walking constantly in a fast-paced environment, waiting tables
  • Vigorously Active - Very labor intensive, construction workers
  • Extremely Active - Professional athlete
Do you exercise?
Step 4: Let's add in your exercise, if applicable, to your activity level.
Hours per week     
Step 4b: Great! Tell us how many hours PER WEEK you strength train (lift weights) and how many hours you do cardio (running, dancing, biking, skiing, anything that gets your heart racing).
Your goal:
 Fine tune your goals:
Calorie Deficit (%)
Calorie Surplus (%)
Protein Ratio
Carbs (grams)
(You can adjust the surplus/deficit %, protein ratio and carb count!)
Step 5: Do you want to lose weight, gain weight/muscle, or maintain your weight? Once you make your selection, your recommended daily caloric intake and macros breakdown will be shown!
You’ll also be able to make advanced changes by checking ’Fine tune your goals’.
Eat this many calories daily to lose weight: maintain: gain muscle:
Broken down into macronutrients:
By Grams:
Grams By Macros
Fat 0
Protein 0
Carbs 25
By Calories:
Macro Calories Per Day
Fat 0
Protein 0
Carbs 0

Recommend to a friend:

Now that you know what you should be eating every day you can learn more about macros or just jump straight to our delicious low carb recipes!

What Are MacrosLow Carb Recipes