Keto Calculator – Calculate Your Keto Macros Today

Are you starting on a ketogenic diet and want to calculate your macros? Our easy-to-use keto calculator calculates your personal macros to help you reach ketosis. Simply input your attributes and goals and find out how to eat to get into ketosis:
Calculate Your TDEE
TDEE stands for Total Daily Energy Expenditure — a measure of the calories you burn daily. TDEE varies depending on your gender, age, physique, and activity levels. By inputting your personal data, our calculator will estimate the amount of macros you should eat daily based on your TDEE.
Select unit
Choose your gender
Age is required!
Height and weight are required!
Choose your Formula

Current Body Fat %:
How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Your BMR is: 2286 Calories/Day
Your TDEE is: 3443 Calories/Day
Define Your Goal
Do you want to lose, maintain, or gain weight? Select an estimated percentage of calorie deficit, balance, or surplus, and our calculator will tell you how much fat you need to eat to reach your goal. Keep in mind that it is always best to stay within a 30% calorie deficit to a 15% calorie surplus limit. Going beyond these limits can create problems in the long run.

Lose Weight

Maintain Weight

Gain Weight

Your Results
The numbers below are your personalized keto macros presented in grams per day and per meal. There’s also a formula to help you calculate your daily calories. Fat provides 9 calories per gram, while carbohydrates and protein provide 4 calories per gram. Use this info to calculate the calorie intake for each macro. For example: if your recommended daily carb intake is 30 grams, multiply that by 4 (calories per gram) and you get a daily limit of 120 calories for carbs (30 X 4 = 120).

Grams per day:

Grams per meal:

These Calculations Are Based On The Standard Ketogenic Diet

How Does This Calculator Work?

Our macros calculator uses your personal information to calculate your TDEE. Based on your TDEE, it provides your personalized daily macros presented in grams that you need to eat in order to gain, lose, or maintain weight. Keep in mind that the majority of your calorie needs should be met through fat intake rather than carbs on a ketogenic diet, making it the most variable keto macro.

What Do You Mean by Calorie Deficit/Surplus?

A calorie deficit means eating fewer calories than your body needs to sustain its current weight. A surplus is the extra calories you need to eat in order to gain weight. If your goal is to gain muscle mass, however, this calculator may not work for you. Our calculator was designed with the standard ketogenic diet in mind. This diet works best for weight loss and boosting overall health and well-being. The cyclical ketogenic diet and high-protein ketogenic diets, on the other hand, are much better options for muscle gain.

Why Do I Have to Eat So Little Carbs?

In order to get into ketosis, you need to eat a very low amount of carbs to force your body into this metabolic state. Your body simply will not enter ketosis as long as it is getting enough carbs for minimal energy production. Going above the recommended daily 30 grams of carbs per day would constitute a low-carb diet which has completely different effects than the keto diet.

Why Do I Have to Eat So Much Fat?

Your liver needs ample amounts of fat in order to produce ketone bodies (aka ketones). Ketone bodies are molecules that replace glucose when carb intake is low. They serve as alternative fuel sources of energy and are linked to a wide range of health benefits, one of which is weight loss. You can read more about ketones here. If your goal is to maintain weight, then your liver will spare your body's fat stores and convert the fat you eat into ketones.

How Do I Stick to the Recommended Macros?

To stay within your daily macros limit, you will need to include a variety of keto-approved foods into your daily meals. Use our Keto Grocery List to get an idea of what foods you can and cannot eat on a keto diet. Also, you need to read labels before and during grocery shopping. Learn the nutrition facts of every food item you buy and design your meals in a way that will help you meet your daily macros. We explain here how you can make a personalized ketogenic meal plan.

How Do I Know I'm in Ketosis?

When you enter ketosis, you'll definitely know. The first symptoms appear somewhere in the first week of a ketogenic diet and they're known as the keto flu. You can read more about the keto flu here. After you get over the keto flu within a few weeks' time, you'll start feeling much better, even way better than you did before starting a ketogenic diet. To check for sure that you're in ketosis, you can use our ketone urine test strips. These help measure ketone levels in your urine and show results in under a minute.

Additional Tips

The macros you get from our keto calculator are not set in stone. They simply estimate the macro requirements to help you reach ketosis. In real life, most of us have fluctuations in body weight and activity levels and we also go through metabolic changes caused by fluctuating hormones. All this means that we need to adjust our keto macros accordingly. The best way to ensure you are meeting your keto macros is to track your progress and see what works and what doesn't. Our keto calculator is simply a guide to help you start your keto journey.