Here is an easy macro calculator that you can use as a guide to know what macros you should be eating when you’re starting a keto diet.

Note: This calculator is only an estimation based on the information you provide. If you want a more accurate macro calculation we recommend seeking out a nutritionist for a more precise calculation.

Choose Calculator Type

Select the Standard Ketogenic Calculator for a classic ketogenic diet of 75% fat, 20% protein, 5% carbohydrate (recommended)

Select Specialized Macronutrient Calculator to input specific amounts of fat, protein, and carbohydrate

Unit of Measurement

Your Details

Gender

Age

Height

Weight

Activity Level

Choose what describes you best

Calorie Intake Goal
Options:

Input "0" to maintain your bodyweight
Input a surplus percentage for weight gain
Input a deficit percentage for weight loss

Note:

5-10% is a small deficit
10-20% is a moderate deficit
20-30% is a large deficit

0% Changed

Advanced Fields

Input Your Body Fat %

Input Your Protein Ratio
Guide to picking your protein ratio

To maintain muscle, leave protein ratio between 0.60 to 0.80 grams per lb of lean body mass (1.3 to 1.7 grams per kg LBM)

To gain muscle, the protein ratio should be between 0.8 to 1.2 grams per lb of lean body mass (1.7 to 2.3 grams per kg LBM)


Input Your Total Carb Intake

Input the grams of carbs you want to consume on a daily basis