How To Calculate your Macros for a Keto Diet

keto macro calculator
keto macro calculator
keto macro calculator
keto macro calculator

If you want to learn how to calculate macros for a keto diet this is the best macro calculator. Learn how to calculate net carbs, how to utilize a protein calculator, and more!

calculate macros for keto diet

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How Do I Calculate My Macros For Keto?

This article will explain macros for a keto diet. I’ve also included the best keto macro calculator for you to figure out the right proportions of macros as you determine how to get into and stay in ketosis. Learning how to calculate net carbs and macros is critical to ensuring that you can get into ketosis and stay in ketosis. 

The Best Keto Macro Calculator

Here’s a handy-dandy app for you to use! This Free Keto Macro Calculator will help you figure out how much of each macronutrient to eat to reach your goals.

However…

Start with this keto macro calculator. I will tell you though, that for many of us who have been overweight for a long time we are not able to eat all the calories these types of calculators tell us we can. Adjust downward if needed.

Units

Gender

Ageyears

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: 1536 kcal
Calories to consume: 2027 kcal
Your fat intake should be: 184 grams
Net Carbs Protein Fat
25 grams 69 grams 184 grams
100 kcal 275 kcal 1653 kcal
5 % 14 % 81 %

Goal

Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.

Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.

Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.

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: 1804 kcal
Your fat intake should be: 159 grams
Net Carbs Protein Fat
25 grams 69 grams 159 grams
100 kcal 275 kcal 1430 kcal
6 % 15 % 79 %

Moderate calorie deficit (22%)

Calories to consume: 1581 kcal
Your fat intake should be: 134 grams
Net Carbs Protein Fat
25 grams 69 grams 134 grams
100 kcal 275 kcal 1207 kcal
6 % 17 % 77 %

Large calorie deficit (33%)

Calories to consume: 1358 kcal
Your fat intake should be: 109 grams
Net Carbs Protein Fat
25 grams 69 grams 109 grams
100 kcal 275 kcal 984 kcal
7 % 20 % 73 %

Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.

Calorie surplus (10%)

Calories to consume: 2231 kcal
Your fat intake should be: 206 grams
Net Carbs Protein Fat
25 grams 69 grams 206 grams
100 kcal 275 kcal 1856 kcal
4 % 12 % 84 %

Calorie surplus (15%)

Calories to consume: 2332 kcal
Your fat intake should be: 218 grams
Net Carbs Protein Fat
25 grams 69 grams 218 grams
100 kcal 275 kcal 1958 kcal
4 % 12 % 84 %

Calorie surplus (20%)

Calories to consume: 2434 kcal
Your fat intake should be: 229 grams
Net Carbs Protein Fat
25 grams 69 grams 229 grams
100 kcal 275 kcal 2059 kcal
4 % 11 % 85 %

Determining Body Fat

I use this Body Fat Scale to help me gauge my body fat. I’ve had it for 8 years and it still works great.

FAQs on Keto Diet and Low Carb Diet Macros

What Are Low Carb Macros?

For our purposes, low carb macros or macronutrients are carbohydrates, protein, and fat (C/P/F). All of your food can be thought of as different combinations of C/P/F.
Much of keto is maintaining the desirable balance between these macros, and for the serious stages of Keto, you need to understand this.

How Many Carbs Can You Have On Keto?

On a typical keto diet plan, you want between 20-40 gms of net carbs, you want enough protein to maintain muscle mass, and you want enough fat to provide satiety.

How Many Calories Should I Eat On Keto?

Depending on your current weight, and your end goal, the number of calories you need to eat each day will differ. Utilize a micronutrient calculator to determine the exact amount for your body.

Why Do Low Carb Macros Matter?

Because they serve as a proxy for things that will keep your insulin and your blood sugar in check. Once you pass the beginning stages of Keto, you will need to calculate low carb macros to maintain ketosis.

How Do I Calculate Low Carb Macros for Keto?

The easiest way is to utilize a keto macro calculator. There are so many macro calculators for keto diets out there, it’s hard to know which ones to trust. I use this keto macro calculator with the most success.

What Should My Macros be for low carb?

Fat: 40 to 70%
Protein: 15 to 30%
Net carbs: 15 to 30%

What Is The Best Macro Ratio For Keto?

Fat: 60-75%
Protein 15%
Net Carbs: 10%

Keto Diet Macros Rules

  • Limit your carbs to 25g net carbs – typically everyone reaches ketosis below 20g. Many are able to reach and stay in ketosis at 50 gms so be sure to test.
  • Eat all your protein, which is typically about 0.6 gms per pound of body weight for those who are not super physically active.
  • Eat Fat as a lever, and only if you are hungry. You do NOT need to eat all the fat.

How Do You Get Into Ketosis and Stay There?

People argue endlessly about whether this ingredient or that “is keto”. It’s not an ingredient per se you should worry about—you should worry about being in ketosis. There are ways to get into and stay in ketosis.

The ways to do that are:

  1. Control what you eat.
  2. Control when and how often you eat.

For more info on how to follow a keto diet including week by week tips, click here. 

Foods to Avoid To Stay Within Your Keto Macros

Here’s a high-level view of which foods contain a lot of carbs:

  • Starches such as pasta, rice, potatoes, bread, oats
  • Sugars such as sugar, honey, molasses, high-fructose corn syrup (so use an alternative like these)
  • Grains such as quinoa, wheat, amaranth, millet
  • Beans and legumes– such as kidney beans, chickpeas, blackeyed peas (except black soy beans)
  • Fruits– especially tropical fruits (berries are lower carb than other fruits) (see the best low carb fruits here)
  • Starchy vegetables– like peas, corn, sweet potatoes, winter squash etc. (see the best low carb vegetables here)

New to Keto?

Read this post on What to Eat On Keto To Get Started if you’re brand new to Keto and need to know the basics. It will help you understand Keto and the basics of the diet.

Do I Really Need to Count Macros For Keto?

Well, a lot of people count nothing but carbs. They limit their carbs, and other than that, they just eat protein and fat when they’re hungry.

This does work for many people. I think that what works best for many of us, is to start stringently by counting everything. Over time though, as you become more familiar with all the hidden sources of carbs, you can stop being super fanatical about tracking if you prefer not to.

At that point, you could track just carbs.

For me, I find I do better when I track everything that goes into my mouth. For others, the tracking makes them crazy.

So you do what works for you.

But in general, if you want to track macros for a low carb, or keto diet, this free calculator is a fantastic starting place.

Other good keto resources

Don’t forget to check out my other Keto cookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.

Originally Published May 29, 2018