Keto Calculator
How do you calculate your macros? With the help of the Keto Macro Calculator, you can easily find your personal calculations to achieve your weight goals.
Enter in the information below using the Keto Macro Calculator. Depending on your goals, it will calculate how many calories you eat (or need to eat) each day. Then it will divide that information into grams of Fats, Proteins and Carbs to get your macros.
What are macros?
Macronutrients (macros) are the main nutrient building blocks of the food we eat. Our food is broken down into Fats, Proteins and Carbs.
Why do I need to calculate macros?
Everyone’s body is different. Following a low carb or keto diet can be life changing and it’s best to know exactly what YOUR body needs you to be eating and how much. Our keto macro calculator results are based on the information you provide, so it’s customized to help you reach YOUR goals – not someone else’s.
Why can’t I just eat low carb and keto foods??
Most of the time, people begin losing weight right off the bat and have success just eating low carb or keto foods.
However, most people (at some point) hit a plateau. Getting your exact macro requirements will be a huge help in getting over that plateau and reaching your goal weight.
What is the difference between low carb and keto?
Low Carb diet can be applied to any type of diet where you reduce your overall carb intake. Generally if you are under 100 Net Carbs per Day that would be considered following a Low Carb Diet.
Keto diet is a low carb diet but the it’s parameters are more specific. The idea behind it is that you put your body in a state of ketosis where fat becomes your main fuel source. Generally people start with under 20 Net Carbs per day following a Keto diet.
What should I enter for the Carbs/Fat Percentage?
This keto macro calculator can help answer your macros but first you’ll need to decide the Carb/Fat ratio you want to follow. This does depend on your goals.
If you are on a Keto diet people generally start in the 5% Carbs / 95% Fat ratio.
We personally started in the 10% / 90% range ourselves and worked from there. Everyone’s body is different is it most definitely is not a one size fits all. Some can reach ketosis with a 10%/ 90% ratio and some even higher. Which is why we wanted to create this macro calculator for you guys to help you on your journey!
If you are following the Low Carb diet you will most likely be more in the 15%-20% Carbs / 85%-80% range.
How do I use this calculator to get my macros on Keto?
To get started on a Keto diet you’ll want to enter in the Carbs/Fat percentage in the 5-10% range for Carbs / 95-90% Fat ratio.
So either – 5/90% OR 10/80%
Everyone’s body is different though but that is a good starting point.
How do I use this calculator to get my macros on Low Carb?
If you are following the Low Carb diet you will most likely be more in the 15%-20% Carbs / 85%-80% range for the Carbs/Fat slider.
So either – 15/85% OR 20/80%
How many grams of protein should I enter?
If you are sedentary it is recommend entering between .6 and .8 grams of protein.
If you are active it is recommended you entering between .8 to 1.0g grams of protein.
If you want to gain muscle it is recommend entering between 1.0g to 1.2 grams of protein.
Protein intake is really important for a Keto diet. Too much protein and it’s more difficult to reach ketosis, too little and you can lose muscle. So again, this goes back to everyone’s body is a bit different and you will most likely need to play with things a bit to determine how your body functions.
How do I get my body fat percentage?
There are a few options. One of the most accurate ways of measuring body fat is a DEXA scan commonly available at gyms and doctors offices.
You can also use a body fat caliper to check your body fat percentage the ‘old fashioned way’.
And if all else fails, you can use the guide below to visually estimate your body fat.
How are Macros calculated?
Our calculator uses the most widely used formula called the Mifflin-St Jeor formula to calculate macros.
Stay in Ketosis in the mornings.
It's not easy staying in ketosis in the mornings when there are so many tempting high carb breakfasts, like pancakes or oatmeal. Noatmeals makes it easy to stay in ketosis with ultra low-carb ingredients, but tastes just as delicious (or better) than breakfast oatmeal. Noatmeals also has MCT oil added for healthy fats.