Keto Macro Calculator

Keto Macro Calculator-

An easy way to calculate your macro's for the Keto diet.

You will need to know your Body Fat Percentage to use the calculator. Body fat percentage can be measured by using Skinfold Calipers, or a Digital Body Fat Scale that measures body fat, or a Handheld Body Fat Measuring device. Also, most trainers at fitness centers and doctors can measure body fat percentages for you.

Type in the information Below to get your macronutrients for the Keto diet.

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:	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

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	%

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