Keto Calculator (macros)

Your gender *

Your age *

Your height *

Your weight *

How active are you? *

What is your weight goal? *

Maintain your weight

Keep at 0%

Gain muscle

Enter 1 to 50%

Lose weight

Enter -1 to -50%

  • 5 to 10% is a small weight gain/loss
  • 10 to 20% is moderate weight gain/loss
  • 20%+ is a great weight gain/loss

What is your body fat %?

ManWoman
2-5%10-13%Essential fat
6-14%14-20%Athlete
14-17%21-24%Fitness
18-24%25-31%Acceptable
25%+32%+Obese

How much do you want to consume?

We have prefilled these consumption amounts for beginners to intermediate keto-ers for the best results. If you’re more advanced, adjust as needed.

Protein Ratio

Grams of protein per pound of lean body mass

An adequate amount of protein should be consumed on a ketogenic diet. For most people, losing muscle mass is undesirable. Set this ratio to a minimum of 1.76 g/lb of lean body mass. Increase the ratio based on your strength goals and exercise demands.

Net Carb Intake

It is highly recommended that you keep your carbohydrate intake at or below 5% of total calories on a ketogenic diet. This turns out to be an average of 30g net carbs per day.

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  • ✅ Keto menu in PDF
  • ✅ Monthly discounts on partner products
  • ✅ Exclusive articles on keto, diets and organic

Your Daily Macronutrient Goals

Recalculate Goals ↑
-- Protein (g)
-- Carbs (g)
-- Fat (g)
-- Total Calories

Results Summary

You have to stay up 0 of carbohydrates, 0 protein, e 0 fat, to reach your goal