Keto Macro Calculator

Use this simple Keto Macro Calculator to determine your macros.  We strongly recommend setting the net carbs to 20 grams when you are getting started on the keto diet.

 

If you are trying to loose weight, we suggest choosing "Sedentary" for your activity level, even if you exercise.

Unsure of your body fat percentage?  If so,  check out this page on tasteaholics.com to visually estimate it.

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%

Disclosure: Before starting any new diet or lifestyle change, you should consult a doctor.  We are not doctors or nutritionists.  Any information on our website, social media or youtube channel is from our own personal experience and research that we have done.  Although living a ketogenic lifestyle has benefited us, you may not have the same results.