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
I am confused about the difference between “Sugar Alcohols” and “Sugars”. All of the nutrition labels I see simply list “Sugars”.
Are they both one in the same? Can I subtract “Sugars” from Total Carbs? Thank you!
No, sugar is exactly what you’re trying to avoid! Nutrition labels will state how many sugar alcohols are in something. They are not the same.
Do I, or should I be completely fat adapted before intermittent fasting?
It sure helps! But it’s not necessary.
How would you recommend using this diet as a night shifter. This has always posed the most problems for me with any diet. Thanks!
I am in the same boat… night shift problems lol.
Same here, I do 9pm till 6am
I worked nights before. I didn’t eat anything. Reason being I’ve already eaten while I was up during the day. I drank water no carbonated beverages
Hi is the 50 grams net carbs or just “carbs”? I’m so confused on net carbs/ carbs
The 50 grams is total carbs.
Total Carbs to get the net carb of an item subtract the fiber and sugar alcohol from the total carbs.. ..
if i drink cereal powdery ( roasted pea, soybean…) used for gymers at breakfast, is that breaks the IF (i use 8/16 one) ?
thank u very much
Yes, if it has a significant amount of calories, it will break your fast.
I bought a keto book but the recipes are so long & involved, the book is large with shiny pages which makes it hard to read & deal with while sitting in a chair. If I stand up for very long my back hurts so I have to take turns sitting or standing.
I lost about 6 lbs but now I’ll gain a lb or 2 then lose a lb or 2. I’ve also doing 24 hr fast 3 x’s A week but I’m not losing anymore. I’m stuck and don’t know what to do.
The one big plus is I’ve got my fbs down in the normal range. That was one of my goals. Help ?
Does having coffee with coconut oil and heavy whipping cream break the morning fast? Thank you
Yes! It definitely does. It has quite a bit of calories.
If you are doing keto, then no it doesn’t effect intermittent fasting. Because the calories are all fat calories.
That’s not true. Breaking a fast with fat calories still breaks your fast. By definition, fasting is a state where your body is not digesting. Consuming calories (no matter where they come from) will break your fast.
I IF as well, and sometimes I get the craving around 11pm, and I reach for a fatty chicken/bone broth. Will this break my fast? or CBD/ THC?
As a rule of thumb, anything fatty will probably break your fast. How many calories is it per serving?
How do you factor macro nutrients into the days that you work out? Is there an adjustment to the breakout of calories, protein, carbs, and fat? Burning roughly 550 – 620 a workout or is the breakout that is provided in the calculator factoring that in
If you are fat adapted, you’ll just burn those extra calories from your own fat stores. The Macros do not change.
I’m so glad I’ve come across this information! I don’t need to lose weight, but to gain weight. Thank you for covering the weight gain topic. I started this Keto diet last week and lost 5 lbs which is NOT what I wanted. Through the help of this app it has made it easier for me to know that I should be consuming over 3k per day. I was way under.
I have been doing a lot of research and still don’t know where to start. Is there a step by step guide to starting keto? –
Try our Keto Guide!
I’m excited however I want to do this safely! Like many, I have 50+lbs to lose!!
Do i need to recalculate my macros daily based on my weight loss?
Yes, after significant weight loss, always recalculate your macros!
Does bone broth break a fast? I eat twice daily and when I started eating keto I lost 5 lbs pretty quickly…i’ve gained back some weight but I can barely get to 1000 calories without going over my protein and fat levels. Maybe that’s why I’m not losing anymore weight and am in fact putting it back on. I was told to not eat any more than 42 grams of protein in a day. If you eat too much protein you will not burn fat.
I’m having the same problem.
In my opinion 42 grams of protein is really low! 1000 calories is low as well but i don’t know your situation. you would have to eat ALOT of protein for it to slow your losses And yes bone broth breaks a fast and does any fat in coffee in the morning. Just my 2 cents
Thank you Scott. Appreciate you clarifying that info.
What kind of alcoholic drinks can you have without it affecting ketosis
We’ve got a whole blog post covering this. Enjoy!
Thanks! I can find any info on diet sodas. Are they allowed??
I IF, and I’m on the Keto diet. I like to have MCT in my coffee in the morning, but its during my fasting state. Is this ok, or should I wait to have my MCT oil when im not in a fasting state?
MCT oil will definitely break your fast.
Hi, I was wondering if there is anything i can do that will help the muscle pain of working out once i get to that point. also, as i lose weight since i have over 100 lbs to lose, when i hit a lul, should i go back to the keto calculator? Also, a friend had recommended keto tones and or liquid keto. i have never heard of either, but i want to make sure i am well aware of what i should be doing prior to starting this. i don’t exercise at all now, but if this diet gives you more energy like i keep hearing it does, i am thinking i will finally have the energy to do some exercising. is there a muscle recovery that is keto friendly? also, do you have to do the 5 day keto cleanse to start this diet? the caloric intake is way less than what the keto calculator says i should intake. i don’t want to screw this up. i want to do this right once and for all. i’ve had so many ups and downs.