Keto Calculator

Starting on a keto diet? First, let’s calculate how much fat, protein, and carbs you should eat to base your ketogenic diet around.

This simple keto calculator makes it easy for you to find your macros on a ketogenic diet. Taking in the proper portions of fat, protein, and carbs is critical in producing ketones.

This keto macro calculator is the first step to your keto diet success.

Simply enter your information in the calculator below.

Keto Calculator

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%

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How Does the Keto Calculator Help You?

A keto macro calculator helps you determine your unique macro ratio needs, so you can:

  • Reach and maintain your ideal weight
  • Easily reach and remain in the state of ketosis
  • Track your macros more accurately throughout the day
  • Improve your overall health
  • Enjoy your ketogenic diet journey

A keto or ketogenic diet is all about reaching the state of ketosis.

What is ketosis?

Ketosis a natural metabolic process your body goes through to keep your body working. In the state of ketosis, your body lacks carbs from food to convert to energy. Instead, it burns fat for fuel. During this process, your body makes ketones from fatty acids.

It’s a fat burning mechanism that’s a natural part of body functions.

To reach this state where your body metabolizes fat, you need particular macro ratios.

This keto calculator on the left makes it easy and simple to get your macro needs on a keto diet based on your data.

Simply add your age, height, weight and activity levels to determine your mix of fat, protein, and carbs.

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