Free Keto Calculator

Free Ketogenic Calculator

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The Easy Ketogenic Macro Calculator

The Free Keto Calculator will help you find the exact amount of carbs, fat intake, and protein intake you need to start keto reach your goal weight through the ketogenic diet, whether you want to lose, gain, or maintain your weight.


Here’s how the keto quiz works in detail:

Fill in your personal information, including your gender, age, height, and weight.

The keto calculator calculates your basal metabolic rate (BMR), which is the amount of energy you expend per unit of time while resting, based on your gender, age, height, and weight.

In other words, how much energy you expend when doing nothing.

This calculator calculates your BMR using the Mifflin-St.Jeor Formula, which is one of the most accurate formulas available. According to one study, there is a high association between anticipated and actual BMRs[*].

This is why your personal information has an impact on your BMR:

  • Gender: Men and women have different body compositions.
  • Age: As your muscle mass falls with age, your RMR drops, especially beyond the age of 30.
  • Height and weight are required to determine your individual body composition.

The keto calculator then calculates your daily energy expenditure when you’re not sleeping:

Select your level of activity.

Your physical activity level (PAL) is a metric that quantifies how much energy you use on a daily basis when you’re physically active.

The calculator calculates your total daily energy expenditure (TDEE), which is the number of calories your body burns in a 24-hour period, by combining your BMR and your activity level.

The calculator uses your TDEE to determine how many calories you need to consume per day to cover your expenditure.

Set a calorie intake target

By selecting a calorie deficit or surplus, you may tell the calculator whether you want to maintain, lose, or gain weight.

If you set a 10% calorie deficit, for example, your total daily calorie intake will be 10% lower than what you require. This will assist you in losing a reasonable quantity of weight.

If you have a 10% calorie surplus, your daily calorie intake will be 10% higher than what you require, allowing you to gain weight.

The calorie bar operates as follows:

  • Maintain your weight by keeping the bar at 0%.
  • Move the bar between 0 and -50 to lose weight (calorie deficit). For modest weight loss, keep your body fat percentage between 10% and 20%.
  • Move the bar between 0 and +50 to gain weight (calorie surplus). For a moderate weight gain, stay within 10-20%.

If you started with the keto calculator, the journey will end here, and it will tell you your macro targets. If you’re using the specialized calculator, you’ll need to enter in a few more details:

Advanced Fields: Body Fat Percentage, Protein Ratio, and Total Carb Intake (Only in the Specialized Calculator)

Percentage of body fat

Your body fat % is utilized to calculate your lean body mass, which helps to calculate your TDEE more accurately.

This aids the keto calculator in determining how many protein calories you need per day to lose weight without losing muscle mass.

You can measure your body fat % at home, the gym, or a health center if you don’t know what it is. The following are the two most precise methods:

  • Skinfold Calipers: Skin calipers may be found on Amazon for a reasonable price. They’re probably available at your local gym as well. A skinfold caliper measures your subcutaneous fat by pinching one part of your skin that folds easily (such as your belly and back) in three to ten different areas of your body. Your body fat percentage is calculated using the measurement and a formula. If you’ve never done this before, have a physician or coach perform it first and educate you how to precisely read the measurements so you can do it at home the following time.
  • DEXA (Dual-Energy X-Ray Absorptiometry): A DEXA scan will give you the most accurate findings if you can afford it. A DEXA scan is an X-ray procedure that evaluates body composition and can accurately detect bone mineral density, lean body mass, and fat mass. They can only be performed at a health facility, and a full session can cost up to $160.

Other at-home methods, such as internet calculators and bioelectrical scales, might be extremely wrong, so stay away from them.

Other procedures used in hospitals, including as air-displacement plethysmography and hydrostatic weighing, are both expensive and not as complete as a DEXA scan.

Every six to eight weeks, your body fat percentage should be measured.

Protein to Fat Ratio

You can measure your lean body mass (LBM) and adjust your protein consumption accordingly now that you know your body fat percentage.

Your LBM is the percentage of your body that isn’t fat.

Here’s an illustration:

If you weigh 150 pounds (68 kg) and have a body fat percentage of 20%, your lean body mass is 80%, which is equivalent to:

  • Body fat percentage = 20% *150 lbs = 30 lbs (13kg)
  • 150 lb + 30 lb Equals 120 lb lean body mass (54.4kg)

Input 0.60-0.80 grams per pound of lean body mass to retain muscle mass while decreasing weight (1.3 to 1.7 grams per kg LBM).

In this case, 72-96 grams of protein (0.60120 lb or 0.80120 lb) would be entered.

The protein ratio should be between 0.8 and 1.2 grams per pound of LBM to gain muscle mass (1.7 to 2.3 grams per kg LBM).

In this case, 96-144 grams (0.80120 lb or 1.2120 lb) would be entered.

Total Carbohydrate Consumption

Simply enter the number of carbs you intend to consume. It’s suggested that you stick to the typical range of 20-50g net carbohydrates.

Finally, the keto calculator considers all of this information and calculates the ideal macro targets for your specific objectives.

Is The Keto Calculator Accurate?

Yes. Your basal metabolic rate (BMR) – the number of calories you burn while at rest — requires certain information about yourself, such as your gender, age, height, and weight.

To forecast BMR, this calculator employs the Mifflin-St Jeor equation, which is the most trustworthy formula (and has the smallest error range).

To calculate your total daily energy expenditure (TDEE) or daily calorie burn, which includes physical activity, you’ll need other information like your activity level, weight target, and body fat percentage.

You should be able to get the correct macro ratio if you enter the best possible information.

Macros in the Keto Diet

What Are Keto Macros and How Do They Work?

The amount of protein, carbohydrates, and fat required for your body to enter nutritional ketosis — a natural metabolic state resulting from fat breakdown — is referred to as macronutrients or “macros” in the ketogenic diet.

What Should My Keto Macros Be?

This is the standard macro ratio for the keto diet:

  • Carbohydrates should account for no more than 5% of total calories.
  • Healthy fats provide 70-80% of calories.
  • Protein provides 20-30% of calories.

Let’s imagine you’re trying to lose weight and you’re ingesting 2,000 calories each day. Your carb, fat, and protein intake would be as follows based on your calorie requirement:

  • Carbohydrates should be kept to a minimum of 25 grams.
  • Fat content: 156-178 g
  • Protein in the range of 100-150 grams

To calculate this, multiply your calorie goal by each macro percentage and divide the total by the number of calories per macro gram. (Keep in mind that 1 gram of carbohydrates equals 4 calories, 1 gram of fat equals 9 calories, and 1 gram of protein equals 4 calories.)

Do Keto Diet Macros Have to Be Counted?

If you want to achieve nutritional ketosis for weight loss or for health reasons, macro counting can help. Because everyone’s macronutrient breakdown is different, tracking can help you make sure you’re sticking to a keto meal plan that works for you.

Furthermore, if you’re utilizing keto for body recomposition, knowing how much carbs, protein, and fat to consume is critical for fat loss and muscle gain.

Is Keto a Good Diet?

Yes. As many people have discovered, the keto diet can help with a variety of health issues. Reduced blood sugar levels (leading to Type 2 Diabetes reversal), weight loss, lean body mass preservation, and improved brain and heart health are just a few of the advantages.

If you have a pre-existing medical problem, such as hypertension or diabetes, you should speak with your doctor first and seek medical monitoring. Additionally, while on the low carb diet, you may need to make some changes to your current medications.

What Is the Best Way to Begin a Keto Diet?

Reduce your carb intake to 30-50 grams per day to begin a ketogenic diet, and increase your intake of healthy fats. You should avoid foods high in carbohydrates, such as rice, bread, pasta, starchy vegetables, and most fruits (especially the sweeter ones).

Clear out your cupboard of all carb-heavy foods and replace them with keto-friendly meals like meat, poultry, fish, non-starchy veggies, nuts, and seeds. (Tip: Always check the amount of carbs per serving on the nutrition label when grocery shopping or ordering in bulk online.)

How Can I Quickly Enter Ketosis?

Because it dramatically depletes your glycogen stores, drastically decreasing carbohydrates is the quickest way to enter ketosis. Other techniques to consider include intermittent fasting, increasing your physical activity, and taking an exogenous ketone supplement.

On the Keto Diet, Which Macro Is Most Important?

Carbohydrates are the most crucial macro to track on keto. Most people need to eat fewer than 30 grams to 50 grams of carbs per day to get into ketosis.

The keto diet, on the other hand, requires that you consume the majority of your daily calories from healthy fats, with moderate quantities of protein to enhance metabolism and support lean muscle mass.

Do Macros Play a Role in Fat Loss?

Yes. If you want to reduce fat on a ketogenic diet, you should stick to a certain macronutrient breakdown. When consumed in the proper amounts, macronutrients have specific roles that help you achieve your goals.

Protein, for example, aids fat loss by boosting satiety and raising energy expenditure. When carbs are low, fat provides energy. Carbohydrates, on the other hand, are not required for survival. They can, however, be increased on refeed days for persons doing cyclical keto to avoid stalling.

(Keep in mind that the quantity of macros you need to meet each day for fat reduction is determined by your calorie requirements and level of activity.)

How Many Carbs Can I Consume While Staying in Ketosis?

Sticking to 30-50 grams of carbs per day (or less) will prevent a rise in blood sugar levels, deplete your stored glycogen, and push your body to burn fat to make ketones, allowing you to stay in ketosis.

Remember that this is just a rough estimate; it should work for almost everyone. It’s also important to remember that your carbohydrate intake will vary depending on your age, exercise level, goal, and daily calorie consumption. Furthermore, your glucose tolerance may differ from that of another person.

This is why it’s critical to check your ketone levels to see if your daily carb restriction is sufficient to put you in ketosis.

Is it better to count total carbs or the amount of net carbs?

We recommend counting total carbs if you want the best chance of staying in ketosis and achieving your weight loss objectives. This is why: Some items, particularly processed meals, have a low net carb count but can quickly surpass your daily carb allowance.

Sugar alcohols, which can be found in some processed keto-friendly meals, might elevate blood glucose levels if ingested in significant quantities. Sugar alcohols are still carbohydrates, even after they’ve been deducted from the total carbs on the food label to get net carbs.

Another issue with focusing on grams of net carbohydrates is that it may lead to excessive calorie consumption. Of course, calories aren’t everything when it comes to keto, but they are important if you want to lose weight.

How Many Net Carbs Are Allowed on a Low-Carb Keto Diet?

If you prefer to count net carbs over total carbs, aim for 30-50 grams of net carbs per day. Those whose bodies can tolerate more carbohydrates without fast gaining undesirable weight, such as those who want more fiber in their diet, should count net carbs.

How Do You Calculate Keto Net Carbs?

Subtract the amount of dietary fiber and sugar alcohol (if sugar alcohol is present) from the total carbs in a food item. Let’s imagine you want to discover the net carbohydrates of a keto chocolate bar that contains:

  • a total of 20 grams of carbohydrates
  • Dietary fiber in the amount of 10 grams
  • erythritol, a sugar alcohol, in the amount of 6 grams

You get 4 grams of dietary fiber by multiplying 20 grams by (10 grams + 6 grams). If it doesn’t include any sugar alcohol, you’ll instead get 10 grams of dietary fiber.

Is a Carbohydrate Count of 100 Grams Too High for Keto?

Yes. 100 grams of carbohydrates per day is already considered a modest carbohydrate intake, and it won’t put you in ketosis. You should only consume 30-50 grams of total or net carbs per day if you’re on an extremely low-carb diet.

The fewer carbs you consume, the faster your body consumes stored fat and enters ketosis.

Will a single cheat day jeopardize your ketosis?

Yes, in a nutshell. A cheat day with more than 50 grams of carbs will almost certainly throw you out of ketosis. On cheat days, eating foods with a high glycemic index, such as white rice, chips, and pastries, will trigger blood sugar rises.

It’s a good idea to organize your meals so you can maintain some control while still having fun. Here’s how to have a keto cheat day the proper way.

When it comes to Keto, how much protein is too much?

A moderate protein consumption is required for the keto diet, which implies protein should account for 20-30% of total daily calories. Protein requirements vary by person, ranging from 0.8 to 1 gram per pound of body weight, depending on your goals and degree of exercise.

Except in persons with poor renal function, consuming more protein than your calculated intake should have no harmful effects on the body. Protein aids in the maintenance of a healthy weight and supports the body’s important metabolic activities. On the contrary, a lack of protein impairs immunological function as well as the health of the skin, hair, and nails.

Is Protein Causing You to Lose Ketosis?

Contrary to popular belief, eating protein will not knock you out of ketosis. The requirement for glucose drives the process of gluconeogenesis. Glucose is produced from amino acids only when it is required to support your body.

Protein boosts insulin production, therefore the misconception that eating more protein automatically lowers ketones is false. However, research reveals that people with blood glucose control issues, such as Type 2 Diabetes, are more likely to experience this insulinogenic impact than healthy people[*].

Is it possible to eat too much protein on a Keto diet without gaining weight?

No, increasing protein consumption aids weight reduction by increasing satiety and thermogenesis (the energy required to digest a meal), resulting in increased calorie expenditure.

Protein should replace fat as your primary source of calories if you wish to adopt a high-protein keto diet. However, increasing your dietary fat and protein intake at the same time will raise your total calorie intake (since fat has more calories per gram), putting you at danger of weight gain.

To lose weight, should you eat more protein than carbs?

You can lose weight by eating more protein and reducing carbohydrates. Because protein has a high thermic impact, it takes more energy to digest it, thus you end up burning 20-30% of the calories you eat. It’s just 5-10% [*] when it comes to carbohydrates.

Overeating carbohydrates (such as bread, rice, and pasta) on the other hand, slows fat loss by depleting glycogen stores and boosting blood sugar and insulin levels. If you live a sedentary lifestyle and don’t burn off those calories, you’ll gain weight on carbs.

Protein or carbohydrates, which keeps you fuller for longer?

Of all macronutrients, protein is the most satiating. As a result, having a high-protein dinner keeps you satiated for longer than eating a high-carbohydrate meal. Protein prolongs the suppression of ghrelin, your hunger hormone, according to a review article. It also raises hormones that impede the emptying of the stomach[*].

What Happens If You Don’t Consume Enough Fat While Keto?

On the keto diet, limiting your fat consumption produces side effects such as increased appetite, low energy, and impaired absorption of fat-soluble vitamins. Furthermore, because fat aids hormone production, a low-fat diet can disrupt a woman’s hormones (estrogen and progesterone).

How Do I Know If I’m Getting Enough Fat While on Keto?

Thankfully, there are numerous methods to incorporate fat into your diet, particularly healthy fats. Fatty cuts of meat, eggs, fatty fish, whole raw milk, avocados, almonds, and MCT oil are all good choices. Fats such as lard, tallow, butter, coconut oil, and olive oil can also be used in cooking.

Keep in mind that on a low-carb keto diet, fat should account for the majority of your daily calories (70-80%). So, eat more fat, especially if you’re just starting out on your keto journey and attempting to get fat acclimated.

What Is the Ideal Macro Ratio for Losing Weight?

Your macro ratio will still be 5% or less carbohydrates, 70-80 percent fat, and 20-30 percent protein if you’re on a keto diet. Your particular grams per macro, on the other hand, will be determined by the calorie deficit you’re aiming for. A calorie deficit will help you lose weight (consuming fewer calories than your body burns).

If your daily maintenance calories are 2,000 and you want to lose 1 pound per week, your new keto macros are 19 g carbs, 117-133 g fat, and 75-113 g protein.

Multiply 1,500 calories (your new weight-loss calorie target) by each macro percentage and divide the result by the number of calories per macro gram to get this figure.

Also, even if you’re utilizing macros to lose weight, the quality of your meals is still important. So choose keto foods that are whole or little processed, filling, and don’t cause extra cravings.

How Can I Accelerate Ketosis Weight Loss?

Increase your activity level through exercise, consume more high-protein foods, fast, and obtain regular quality sleep while on keto to increase your body’s fat-burning capability. To avoid weight reduction plateaus and maintain moving, you may need to readjust your macros.

Food journaling is another weight-loss approach that has proven to be effective. You keep track of what you eat, how much you eat, with whom you eat, and how you’re feeling. You’ll be able to spot patterns that are slowing down your weight reduction this way.

Does Counting Macros Help You Gain Muscle?

It certainly does. Bulking up necessitates a focus on macronutrients. You’ll be performing a high-protein version of keto to gain muscle. You’ll also benefit from boosting your carb intake (through the targeted keto or cyclical keto diet) to help you perform better in the gym.

Aside from tracking macros, you should be in a calorie surplus because calories from protein and carbs help to muscle growth.

Will a Low-Carb Diet Cause Muscle Loss?

If you eat adequate protein, roughly 0.8-1 gram per pound of body weight, you won’t lose muscle on a low-carb diet. This quantity enables for muscle preservation and recuperation during illness, stress, calorie restriction, and the aging process.

Lean meats, seafood, poultry, eggs, dairy, and nuts and seeds are all good sources of protein. You can also add keto-friendly whey protein to your diet to help you meet your protein needs, especially if you’re trying to grow muscle.

On a Keto Diet, Do Calories Matter?

If you’re following the keto diet to lose weight, remember that calories still matter. Even if you’re eating keto-friendly foods, a calorie surplus (consuming more calories than you burn) will lead your body to accumulate fat.

It’s crucial to note, however, that not all calories are created equal. Protein, for example, has a higher thermic impact, which means it burns more calories. Protein is also extremely satiating, resulting in less calories consumed.

It’s also important to consider the quality of your diet. In contrast to processed foods, which often contain hazardous substances, whole foods are the healthiest source of calories since they are rich of vitamins and minerals that improve your health.

Track Your Macros or Calories: Which Is Better?

It is up to you to decide what you wish to achieve. If you want to get into ketosis, counting macros, especially carbs, is the best way to go. Calorie counting, on the other hand, is a better method if you’re wanting to lose weight on a diet that isn’t entirely keto.

For numbers-oriented persons who wish to enhance their body composition and raise their food knowledge, any strategy works.

What’s the Best Way to Get My Macronutrients on a Ketogenic Diet?

To meet your keto macro goals, you can do one of three things: To begin, make a meal plan ahead of time. Two, prepare your meals (including your snacks and packed office lunches). Three, keep tabs on your macros (you can do this using a simple journal or app like MyFitnessPal).

Is it necessary for me to meet all of my macros on Keto?

Certainly not. It’s ideal to meet your daily goals, but it’s also possible that you won’t be able to do so on some days. However, you may come as near to your keto macros as possible by experimenting with lowcarb recipes and developing keto recipes in the proper amounts, then eating the same meals over and over again.

It takes trial and error to become familiar with ketogenic diet items and amounts that work for you. This should become easier with continuous practice.

Is Sugar Causing You to Lose Ketosis?

Yes, it certainly will. Sugar is a carbohydrate that causes you to lose ketosis by raising your blood sugar levels. Sugar is also stored as body fat, leading to increased sugar cravings and an increased risk of chronic disease.

Sugar, including glucose, fructose, brown sugar, honey, maple syrup, and corn syrup, should be avoided on a keto diet. The good news is that low-carb and low-glycemic sweetener alternatives like stevia, erythritol, and monk fruit are available.

What Exactly Is a Clean Keto Diet?

The clean keto diet emphasizes eating complete, unprocessed, nutrient-dense foods such meats, fish, eggs, poultry, and non-starchy vegetables and fruits to meet macronutrient requirements.

A clean keto diet will not only keep you in ketosis, but it will also improve your health. Processed low-carb foods, on the other hand, may help you stay in ketosis, but they aren’t necessarily the ideal choice for your health.

What Is the Dirty Lazy Keto Diet, and How Does It Work?

The dirty lazy keto diet, often known as “dirty keto,” is a keto variation that allows processed items such as cured meats, pig rinds, refined vegetable oils, diet Coke, and restaurant foods. It makes no difference where your food comes from as long as it meets your keto macros.

Some people do easy keto for the sake of convenience and to satisfy their pre-packaged meal cravings (since they are often highly palatable). In these aspects, dirty keto may be beneficial, although it may be deficient in nutrients and contain extra sweets.

Those who prefer dirty keto over clean keto should aim to consume processed foods that are sugar-free and free of dangerous ingredients. Keto snacks sweetened with stevia and nut butters made without vegetable oils are both good choices.

Is it Possible to Follow a Keto Diet 5 Days a Week?

Every week, it’s possible to move into and out of ketosis. Cyclical keto is a more liberal variation of the keto diet that involves maintaining a conventional keto diet 5-6 days a week and then increasing your carb intake for 1-2 days.

The cyclical keto strategy restores your glycogen levels, allowing you to improve your gym performance and muscle mass. Carb cycling will be most beneficial to bodybuilders and athletes on a keto diet.

How Can You Tell If Keto Is Effective?

Ketones can be detected in your urine, blood, or breath, and this is the best technique to tell. You should also be aware of additional ketosis indications and symptoms, such as weight loss, decreased hunger, greater energy, and mental clarity.

How Do You Make It Through Keto’s First Few Days?

The first few days on keto are sometimes the most difficult. Still, by stocking up on keto-friendly meals, meal planning, avoiding strenuous exercises, getting adequate rest, staying hydrated, and refilling your electrolytes, you can make the transition easier.

These methods are especially important if you’re seeking to avoid or alleviate keto flu symptoms.

Is It Possible to Overeat on Keto?

Even though the keto diet is filling, it is possible to overeat. Overeating can be caused by a variety of factors, including intense carb or sugar cravings, stress, external distractions at mealtimes, old habits, and a lack of portion control.

Keto overeating can result in a calorie surplus (from excess carbs, fat, or protein). Unfortunately, this obstructs your ability to successfully lose weight.

Why am I gaining weight when on Keto?

Consuming too many carbs and calories, processed keto foods, not getting enough physical activity, frequent snacking, poor sleep, excessive stress levels, and an undetected medical issue are all reasons for gaining weight on keto rather than reducing it.

If you’re experiencing this, the first step is to figure out why you’ve reached a stalemate. Then try tactics such as recalculating your macros and increasing your exercise. More importantly, if you suspect a health problem, see a doctor.

What Foods Are Carb-Free?

Most animal foods, such as beef, fish and shellfish, pig, fowl and poultry, and wild game, are carb-free, with the exception of organ meats, eggs, and dairy, which have a small amount of carbs. Carb-free fats include ghee, lard, tallow, coconut oil, and MCT oil.

We hope our keto macro calculator helps you get started or improves your current journey!