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.
Body fat percentage is the amount of body fat vs. your total body weight.
Select the image that most closely resembles your body type
- fat
- protein
- carbs
| Grams | By Macros |
|---|---|
| Fat | 0 |
| Protein | 0 |
| Carbs | 25 |
- fat
- protein
- carbs
- fat
- protein
- carbs
| Macro | Calories Per Day |
|---|---|
| Fat | 0 |
| Protein | 0 |
| Carbs | 0 |
- fat
- protein
- carbs
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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!
How do I calculate what a net carb is when looking at a label
Total carbs minus fiber and sugar alcohols = net carbs. Hope that helps!
Do these calculated numbers mean, don’t eat any more than that amount, or you must eat that many to lose weight.
They’re a guideline – try not to eat more than that amount. It doesn’t have to be exact.
is it ok if i eat the correct protein and fats but not enough carbs?
Absolutely fine! The carbs are more of a max limit recommendation.
Hello I’ve just started and the numbers i got are 103F 18C 107P. I’m trying to lose weight. I have tried a few different calculators and get very different answers. Do these numbers look right to you. Thank you.
Those numbers sound perfect. We have confidence in our calculator as long as you were as accurate as possible in the answers you provided 🙂
Hello is there a UK equivalent for erythritol?? I can’t find the product in any store?
Thank you
Liz
Erythritol is a very common sweetener that goes by many brand names such as Swerve, So Nourished, Sukrin (which is a UK brand, I believe), Truvia, Wholesome, and so on. If you can’t find those in your stores, try ordering it online 🙂
I’ve just started today, and am very confused. I’m told to consume 1722 calories a day. 1218 from fat, 404 from protein, and 100 from carbs. I need to lose about 100 lbs., and haven’t started exercising yet.
Used to doing a lo-carb meal. Started your keto diet. Loving it! Using 14 meal plan. Missing my lo-carb muffins. Recipe following: 2cups almond flour.. 2tsp baking powd.. 1/4tsp salt.. 1/2cup butter.. 4eggs.. 1/3cup water..1tsp xylitol. Makes 12 muffins.
How would I calculate cals, fat, prot, ? I have carbs as 2.0 per muffin
Try using an app like My Fitness Pal, it makes tracking calories and macros super easy!
Hello!
I’m on day 21 on keto and since Jan 1st I’ve been stalled! I managed to lose 5.9 lb on the first 10 days and then… nothing. I’ve been fasting (16:8 2-3x a week) and started working out since last week (3x a week cardio using C25K, 2x HIIT) and I’ve just recalculated my macros according to this and apparently I’ve gotta be eating 2295 calories. Up until now, I was supposed to be eating 1800 calories but almost never get that “far”, I usually have a 300-400 deficit and use the Keto App to keep track.
Am I doing something wrong? What can I do to resume weight loss and not only fat loss in measurements?
You may be overestimating your activity levels to get a number that high. I would advise sticking to keto! The first couple of pounds lost are almost always water weight. Consider adding some exercise to your routine, drinking enough water and tracking macros to make sure you’re truly eating few carbs and enough protein and fat.
I’m currently eating around 1150 cals and under 10net carbs and haven’t had weight loss. Seems I’ve been maintaining. Your calculator indicates I should be eating 1471 cals to lose weight. Could this be the problem?
How much fat are you eating every day? Some people have found that eating more fat (which is high in calories) leads to faster weight loss. Don’t deprive your body of energy and nutrients, it may rebel against you!
Between 80-90g/day. It that not enough?
Try our Keto Macro Calculator to make sure you’re eating enough fat 🙂
What does it mean when it says eat 25 carbs by grams and then eat 100 carbs by calories starting keto need to know the difference
Carbs provide the body with 4 calories per gram. So 25 grams of carbs = 100 calories 🙂 it’s just a way to visualize the percentage of your daily calories that will be coming from carbs.
Is this total carbs or net carbs?
The calculator shows you total carbs 🙂
Is using the Isolate protein shake to replace a meal ok to do on the keto diet? I always like to replace a meal or two with a protein shake since I work so early in the morning and get home so late at night. Thank you!
Totally ok! Add some other fun, low carb ingredients into your shake to make sure you’re getting enough calories. We’ve got a super tasty recipe for a Low Carb Protein Shake if you’d like som inspiration 🙂
Are you sure I should be eating 2129 calories? That seems like slit even though it’s fat I am still consuming 100 g of carbs. How would I put this amount in a tracker say like my fitness pal? It is not equipt to do a macro so high.
You shouldn’t be eating 100 grams of carbs if you’re on a ketogenic diet. Keep your carbs at 25-50 grams for ketosis. What did you put for your activity levels? Many people overestimate them.
It says to eat over 2000 calories, that seems like alot, can I eat less and still lise safely?
Yes, you can adjust your caloric deficit to reflect less. What did you put for your activity levels? Many people overestimate them.
I have been following the 14 day meal plan and I’m in Ketosis but no weight loss. Am I eating too much. I’m following your menu
Hi Cecelia,
The calculator will tell you how many calories you need to eat roughly to lose weight. Based on that you may need to adjust portions a little bit from our meal plan as those aim for 1600 daily on average.
I had a similar experience Diane. I was also in ketosis pretty quickly, but not seeing much weight loss. I stuck with it and incorporated some intermittent fasting. That’s when I noticed a significant difference in my appetite. Now, I only eat when hungry.
I have been following as close to a no carb meal plan (~10 carbs daily) as I can for several weeks and I have lost some weight (yay!). However, I have plateaued and can’t lose any additional weight. Am I doing something incorrectly?
Try lowering your calories as well. And consider using a tracker like MyFitnessPal to make sure you’re eating exactly right 🙂
Are you exercising? If yes, is it all Cardio, if yes. Lift weights. Muscle weight is not the same as fat weight Muscle will also help burn the fat. You will not bulk up think toning.