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    Home » Keto Macro Calculator

    Keto Macro Calculator

    Keto Macro Calculator-

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

    Keto Macro Calculator is a simple way to calculate your macros.

    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

    WeightKg

    Heightmeters (e.g. 1.76 meters = 176 cm)

    Weightlbs

    Heightfeet inches

    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

    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: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%

    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:2231kcal
    Your fat intake should be:206grams
    Net CarbsProteinFat
    25grams69grams206grams
    100kcal275kcal1856kcal
    4%12%84%

    Calorie surplus (15%)

    Calories to consume:2332kcal
    Your fat intake should be:218grams
    Net CarbsProteinFat
    25grams69grams218grams
    100kcal275kcal1958kcal
    4%12%84%

    Calorie surplus (20%)

    Calories to consume:2434kcal
    Your fat intake should be:229grams
    Net CarbsProteinFat
    25grams69grams229grams
    100kcal275kcal2059kcal
    4%11%85%

    Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.

    Calorie adjustment:%

    Custom adjustment (0%)

    Your BMR is:1536kcal
    Calories to consume:2028kcal
    Your fat intake should be:184grams
    Net CarbsProteinkcal
    25grams69grams184grams
    100kcal275kcal1653kcal
    5%14%81%

     

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    The author of this site is not a doctor or healthcare professional. The information and opinions expressed are not medical advice. Nutritional data are estimates only, but we try to be as accurate as possible. Always consult your physician or healthcare provider before beginning any weight loss, nutrition or exercise program.

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