Use this Macro – Keto Calculator to establish your ketogenic macronutrient ratios.
It calculates keto macros in grams and percentages to base your ketogenic diet around. Your focus (for the first month at least) should be on your calculated keto macros. More so macronutrients than daily calorie intake.
Keto Macro Calculator For Weight Loss or Muscle Gain
Enter your current weight in pounds or kilograms into the Keto Macro Calculator. Then add your body fat percentage to establish your daily macros.
For progress and record keeping take photos weekly (at the same time and day) use circumference measurements around the waist, thighs, chest and upper arms. Then adjust the keto calculator for the new you.
BMR – Basal Metabolic Rate
BMR is energy the body expends under normal conditions at rest. The keto calculator calculates your BMR based on weight and body fat percentage
TEF-Thermic Effect of Food
TEF is calculated at a baseline of 10% of BMR but varies from individual to individual dependent on various metabolic functions.
BMR + TEF
Keto Calculator Input: Lifestyle, Day to Day Activity
Select your daily routine and activity level below, not including added or deliberate exercise. This will ajust the daily keto macro calculations to suit you.
| Sedentary – Sitting most of the day | |
| Lightly Active – Walking a lot, retail, etc. | |
| Moderately Active – Walking constantly, fast paced enviro. | |
| Vigorously Active – Physically intense, bricklayers, etc | |
| Custom – I’ll set my TDEE in the form below |
Input your TDEE into the Keto Calculator form below if you know your daily expenditure. If you’re using a Fitbit, or similar fitness tracker, you can enter your extra calories burnt into the custom TDEE. You can purchase a Fitbit and various other types of fitness trackers here.
Daily Calories
Select your diet goal below, such as weigh loss into the Keto Calculator the result will adjust your daily keto macros to suit.
Keto Diet Goals
| Lose Body Fat | |
| Maintain Current Weight and Shape | |
| Build Lean Muscle |
Calculated Calories without Exercise
This is the amount of calories required to achieve your above-mentioned goals without exercise.
Daily Exercise Calories Burned
Set your daily exercise information into the Keto Macro Calculator below to calculate how many calories to add to your daily macronutrient limit.
| Activity | Minutes | Kcal burned / min | Total Kcal burned |
|---|---|---|---|
| Weights | |||
| Cardio | |||
| Other | |||
Calories with Exercise
The Keto Calculator will adjust this figure dependant on your input in the Daily Exercise section above.
Keto Macros
To lose fat and maintain muscle, leave protein macro ratio at 0.6 you may adjust the Keto Calculator upwards to 1.0 grams of protein in maintenance or muscle gaining mode.
| +/-Protein | Macros | Grams | Calories |
|---|---|---|---|
| Protein | |||
| Net Carbs | |||
| Fat | |||
If you’ve reached your weight loss goal and want to build lean muscle mass, do not exceed 1.0 if you wish to stay in ketosis and reap the keto diets many benefits, physically and cognitively.
Daily Ketogenic Macro Breakdown as a Percentage
| Fat% | Protein% | Carbs% |
|---|---|---|
To be really precise with your diet and check ketosis use a Keto Meter to Monitor Ketone Levels. And you won’t go wrong, they really are a necessity to keep you in check.
Keto Macro FAQs
Be aware that excess protein can and will throw you out of ketosis and too little protein will see you unable to maintain lean mass (muscle).
You will note that the total calories for fat macros per gram in the keto calculator results are much more than both protein and carbohydrates calories per gram.
That is because fat contains 9 calories per gram compared to proteins 4 calories per gram as well as carbohydrates 4 calories per gram.
Keto Macros For Weight Loss or Muscle Gain
The keto macro calculator is adjustable to produce different results depending on your ketogenic diet goals such as weight loss, maintenance or muscle gain.
Enter your current weight in pounds or kilograms into the Keto Macro Calculator.
Then add your body fat percentage to establish your daily macros.
If you’re unsure of your body fat percentage and know that you’re overweight just put in 45%. (see below on how to measure body fat)
The most important thing for those beginning the Ketogenic Diet is not total calories consumed ( to start with ) it is your elimination of carbohydrates and sticking to your macros from the keto calculator.
By sticking with your calculated keto macro ratios of (approximately) 70% Fat, 25% Protein and 5% (no more than 30gram) Carbohydrates. It has been proven appetite will become suppressed naturally.
Measuring Body Fat For Accurate Keto Macros
You can measure body fat ” at home” with skinfold measurements. This is explained on page 129 in The Art and Science of Low Carb Living by Dr Jeff S. Volek and Dr Stephen D. Phinney. We highly recommend it, read it if you want to really educate yourself about Ketogenic Dieting.
If you want to measure your skin folds you will need some inexpensive skin fold callipers that you can get here.
If you are well overweight and for simplicity just put 45 into the Keto Calculator for your Body Fat Measurement. The resulting calculated keto macros will be perfect for you.
Follow your macros from the keto calculator and you will see a dramatic loss in weight.
There you have it. Bookmark the keto macro calculator and revisit it often to adjust as you progress.
