You can use this keto macro calculator to plan your diet and achieve your goal weight (if you don't know what to aim for, the ideal weight calculator is there for you). The process of finding your personalized keto macros ratio is divided into four steps.
Step 1: Provide information about yourself.
Your diet should be adjusted to your body's needs. A teenager who plays in his school football team will have a different nutritional intake than his mother, who has a 9-to-5 sedentary job. Our keto calculator takes into consideration the following factors:
- Your sex – Women typically have a lower calorie intake than men;
- Your height and weight – If you're petite, you'll need fewer calories than a tall, well-built sportsman;
- Your age – Younger people need more energy from food; and
- Your activity level – Intuitively, the more physically active you are, the more energy you need.
Step 2: Calculate the calorie intake required for sustaining your current weight.
Our keto macronutrients calculator is based on the Mifflin – St Jeor equation. It allows you to find your basal metabolic rate (BMR) – the amount of energy needed for your body to support its vital functions. This value is calculated according to two formulas – one for men and one for women:
BMR(men) = (10 × weight / 1 kg + 6.25 × height / 1 cm - 5 × age / 1 year + 5) kcal / day
BMR(women) = (10 × weight / 1 kg + 6.25 × height / 1 cm - 5 × age / 1 year - 161) kcal / day
After you calculate your BMR, you need to multiply it by a factor corresponding to your physical activity level:
- Sedentary lifestyle (little or no exercise): 1.2
- Slightly active lifestyle (light exercise or sports 1-2 days/week): 1.4
- Moderately active lifestyle (moderate exercise or sports 2-3 days/week): 1.6
- Very active lifestyle (hard exercise or sports 4-5 days/week): 1.75
- Extra active lifestyle (very hard exercise, physical job or sports 6-7 days/week): 2.0
- Professional athlete: 2.3
In case of doubt, pick the lower number from the list above; most people tend to overestimate their exercise level or forget about the cheat days that happen from time to time.
Step 3: Pick your target weight and an optimal keto diet plan.
Once you know the recommended calorie intake for maintaining your current weight, you can modify it to achieve the desired results. As a first step, decide on your target weight – it can be lower or higher than your current one. Then, choose how fast you want to lose or gain weight.
A typical diet plan allows you to lose 0.5-1 kg (1-2 lbs) per week. Faster weight loss might be dangerous for your health, while a slower pace requires a lot of patience. Naturally, you don't have to be losing weight on the ketogenic diet; a lot of people decide to start this diet because of other health benefits (you can find them in the section health benefits of the keto diet).
It is typically assumed that each pound of body fat stores approximately 3 500 kcal of energy. It means that if you want to lose one pound a week, you need to cut 500 calories per day from your daily calorie expenditure.
As a rule of thumb, you should never go below 1 200 calories a day if you're a woman and 1 800 a day if you're a man. Also, make sure to check your BMI (e.g., using the BMI calculator) to ensure you won't be underweight once you're done with your keto diet!
Step 4: Check out the keto macros ratio chart.
Was that a lot of work? We hope you had a blast filling out our free keto calculator! Now, you can enjoy the results, displayed as a helpful keto macronutrient chart.
The chart presents you with your recommended calorie intake, splits into fats, carbs, and protein, on a weekly basis. You can use it as a guideline when planning your keto-friendly menu for the week!
Even though the chart shows your recommended calories per day, we saved you the hassle of recalculating it into grams. Therefore, you can also use this free keto diet calculator to check how many grams of fats, carbs, and proteins you need.
FAQs
The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein. You can compare it with the typically recommended values presented in the macro calculator. Once the structure of your macros changes, your body will enter a state called ketosis.
Is 800 calories enough on keto? ›
Ketosis is a popular method for fat and weight loss which is partly due to the appetite-suppressing effects associated with it. Consuming 800 calories a day or less on a very low-calorie diet (VLCD) such as our Exante 800 plan will help you enter ketosis as well as lose weight through being in a calorie deficit.
How many carbs can I eat and stay in ketosis calculator? ›
We recommend between 20-50g of carbs per day for Keto depending on your carb tolerance and goals. People who are following a low carb diet may wish to add more carbs if need be, please see below... We recommend a minimum of 1.6g of protein per kg of body weight.
How do I calculate my keto carb limit? ›
Finding Your Keto Carb Limit
This keto carb limit is 35 grams of total carbs and 25 grams of net carbs. (Net carbs are found by subtracting the grams of the fiber from the total grams of carbs.) If net carbs are further limited to less than 20 grams, then most people will get into ketosis even more quickly.
What happens if you go over 20 carbs on keto? ›
Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.
Can you lose weight on 50 carbs a day? ›
You may lose weight faster on 50 g of carbs a day or less, but it depends on what else you're eating, how many calories you're consuming, how active you are, and many other factors. In addition, eating slightly more carbs may lead to lower but more sustainable weight loss.
Why am I not losing weight on keto after 2 weeks? ›
Eating too many calories
In order to lose weight, you should aim to eat fewer calories than you burn to keep a continuous negative energy balance. On a keto diet, this often occurs naturally, but not always. It is still possible to overeat while following a low-carb, high-fat diet.
Can I eat too little on keto? ›
Even if you're trying to lose weight, your body needs enough calories and energy to function. If you're not eating enough, your metabolism could slow down because your body doesn't have the necessary energy to maintain it.
Can you lose 2 stones in 8 weeks? ›
To lose 2 stones (28 pounds) in 8 weeks, you'd need to maintain a significant calorie deficit. One pound of weight loss generally requires a deficit of 3,500 calories. So, to lose 28 pounds, you'd need a total deficit of 98,000 calories over 8 weeks, or a daily deficit of about 1,750 calories.
How to speed up keto weight loss? ›
To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.
Eating more than 50 grams of carbs may disrupt ketosis.
With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.
How many carbs a day is still keto? ›
On the keto diet, you are allowed to have no more than 50 grams of net carbs per day – and the fewer, the better! But by focusing on “net” rather than “total” carbs, you won't be denying your body the essential fiber it needs for proper function.
What happens if you eat no carbs for a week? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
How long can you stay on keto? ›
Following the keto diet for an extended period of time can be difficult, and even some of its top proponents warn against sticking to its strict guidelines. This includes cutting back carbohydrates to 50 grams a day or less, for at least two to three weeks up to six to 12 months, per the National Library of Medicine.
What is the general formula for the keto diet? ›
Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.
How do you measure food on keto? ›
Tracking Macros
- For percentage fat: Multiply total grams of fat by nine. Divide the result by total daily calories. ...
- For percentage carbohydrate: Multiply total grams of carbohydrates by four. Divide the result by the total daily calories. ...
- For percentage protein: Multiply total grams of protein by four.
Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.
