This free keto macro calculator will help you quickly and easily get your personalized macros for your low-carb keto diet. Just fill in all the required fields in the form below and click the calculate button. In addition, after the calculations, you can click the copy results button to copy your keto macros in text format.
What are keto macros?
Macro is a short term for macronutrients. The main macronutrients are proteins, carbohydrates and fats. These substances are necessary for the body to obtain energy and support various life processes.
On a keto diet, you need to reduce your carbohydrate intake to 20-50g, consume 1 gram of protein per kilogram, and the rest of your calories should come from fat.
What is “Activity” and why it’s needed?
The Activity field is needed to calculate the daily calorie intake. First of all, we calculate the BMR (Basal Metabolic Rate), which is an indicator that shows how many calories your body needs at rest (without movement).
Then, when you have selected your activity level in our keto macro calculator, it allows you to calculate an indicator called TDEE (Total Daily Energy Expenditure). This parameter shows how many calories you need to consume based on your physical activity during the day.
What does “Your goal” mean?
This field of the keto macro calculator is used to indicate your goal and has several predefined values.
- Aggressive weight loss – Sets a 30% deficit for TDEE and is used for aggressive weight loss. Such a deficiency can harm your muscles and organs, we recommend that you consult your doctor before using it.
- Faster weight loss – sets a deficit of 25% for TDEE and is used for a standard weight loss program
- Weight loss – sets a deficit of 20% for TDEE and is used for smooth weight loss
- Maintain – used if you want to maintain your current weight
- Lean gain – Sets a 10% increase in TDEE and is used for muscle building without fat gain.
- Bulk – Sets a 15% increase in TDEE and is used for muscle building
In addition, you can choose your own goal and set the desired percentage of calorie deficit in the Calorie deficit field. The percentage is subtracted or added from the TDEE parameter.
What does “Net Carbs” mean?
By adjusting this parameter, you can select the amount of carbohydrates that you plan to consume during the day. While on a keto diet, it is recommended to consume 20 to 50 grams of carbohydrates. Optimal consumption is less than 30 g per day.
Eating that many carbs will help you stay in nutritional ketosis. In addition, this condition will help you lose weight and reduce the risks of various diseases such as diabetes.
What does “Protein” mean?
This field allows you to set the ratio of the amount of protein consumed per 1 lb or 1 kg of body weight, depending on the selected system of units. The coefficient can vary depending on the amount of your activity. For instance:
- If you are sedentary you should consume 0.5g and 0.7g of protein per pound of body weight
- If you are active you should consume 0.7g and 0.9g of protein per pound of body weight
- If you want to gain muscle mass you should consume 0.9g and 1.2g of protein per pound of body weight