Macro Calculator

Keto Tools

Keto Calculator

Find the exact amount of carbs, fat, and protein you need to reach your goal weight through the ketogenic diet.

What type unit do you prefer ?
Metric US Customary

Gender
Female Male

Age
years

Weight
stones lbs

Height
feet inches

Activity Level

Not much activity with little to no exercise. Typically a desk job.

Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.

A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).

A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.

People who do high-intensity training like Crossfit. An average person who exercises four to five times a week.


Body fat
%
Net carbs
grams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

What are your end goals of a ketogenic diet?

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

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%