Keto Macro Calculator: Calculate Your Personal Macronutrient Needs for the Keto Diet

Our Keto Macro Calculator uses your personal attributes and goals to calculate your unique macronutrient needs for following a ketogenic diet. By inputting your weight, height, age, activity level, and desired macronutrient ratios, our calculator can determine your optimal daily caloric intake and macronutrient breakdown of fat, protein, and carbohydrates. With this information, you can make informed decisions about your diet and reach your ketogenic goals more effectively

 








What should my macros be on keto?

When following a keto diet, your macronutrient ratios should ideally consist of the following:

  • Fat: 70-75%
  • Protein: 20-25%
  • Carbohydrates: 5-10%

It's important to note that these ratios may vary depending on your individual goals and needs. Our keto macro calculator can help you determine the specific macronutrient ratios that will work best for you based on your gender, age, height, weight, activity level, and desired daily carb intake. By inputting this information, the calculator will calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to determine your personalized macronutrient needs and help you reach your goals.

An example of somebody consuming 2000 calories:

  • Protein: 125 grams
  • Fat: 166 grams
  • Carbs: 25 grams

Please note that these are approximate ranges and may vary depending on individual factors such as activity level and personal goals. Our keto macro calculator can help you determine your specific macro needs.

Why Your Personal Attributes Matter for Accurate Macro Calculations on the Keto Diet

Our Keto Macro Calculator uses your gender, age, height, and weight to give you a truly personalised macro nutrient plan. Think of it like a tailor-made suit for your body. By inputting these details, we can accurately calculate your Basal Metabolic Rate (BMR) using the Harris-Benedict equation, which is the number of calories your body needs just to function at rest. From there, we can create a macro nutrient plan that's specifically tailored to your body's needs, ensuring that you reach your weight loss and health goals on the ketogenic diet. It's like having a personal nutritionist, right at your fingertips!

Why Our Keto Macro Calculator Needs Your Activity Level: The Secret Ingredient for Tailored Results

Just like a chef needs to know the desired level of spice in a dish, our keto macro calculator needs to know your activity level to serve up the perfect macro plate. Without it, you may end up with a bland, one-size-fits-all recipe. But by sharing your activity level, you're giving our calculator the "secret ingredient" it needs to craft a customized macro plan that will have your taste buds (and your body) singing. So don't hold back, let our calculator know if you're a couch potato or a fitness enthusiast, and watch as it whips up a macro plan that's tailored to your unique needs.

Why Low-Carb is the Key to Keto Success: Unlocking the Secrets of the Macro Calculator

Reducing your carbohydrate intake is an important aspect of the ketogenic diet, as it helps to shift your body into a state of ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates, which can lead to weight loss and improved overall health. Eating fewer carbs can also help to lower blood sugar levels, improve insulin sensitivity, and reduce inflammation. Additionally, when you eat less carbs, you're more likely to consume more healthy fats, which can help to improve cardiovascular health and brain function. Overall, reducing your carb intake is a key step in achieving optimal health and reaching your weight loss goals on the keto diet.

Why calories matter on the keto diet

When it comes to the keto diet, calories may not be the first thing that comes to mind, but trust us, they're still important. Think of your body as a car, it needs fuel to run. Just like how you wouldn't put diesel in a car that runs on petrol, you don't want to feed your body the wrong types of fuel. And that's where our keto macro calculator comes in, it's like a GPS for your body's fuel needs, guiding you to the perfect balance of macros for your unique journey to ketosis. So don't be a high-calorie couch potato, let our macro calculator steer you towards success.

How much protein should I be eating?

When it comes to eating protein on a keto diet, it's important to consider your level of activity. For those who are sedentary or have a low level of activity, the recommended protein intake is about 0.6-0.8 grams per pound of body weight. For those who have a moderate level of activity, such as regular exercise or a physically demanding job, the recommended protein intake is about 0.8-1 grams per pound of body weight. And for those who have a high level of activity, such as intense exercise or training for a sport, the recommended protein intake is about 1-1.2 grams per pound of body weight. Our keto macro calculator can help you determine the specific amount of protein that is right for you and your level of activity.

Can You Overeat on Keto?

One of the main benefits of the keto diet is weight loss, but it is important to note that it is still possible to overeat on the keto diet and gain weight. Overeating on the keto diet can occur when you consume too many calories, regardless of the macronutrient breakdown. Consuming too much fat or protein can also lead to weight gain. Additionally, eating too many processed or high-calorie keto-friendly foods, such as cheese, nuts, and avocado, can contribute to weight gain.

It is important to be mindful of portion sizes, even when following a ketogenic diet. Tracking your food intake and macronutrient ratios can help you ensure that you are consuming the right amount of calories and macronutrients for your goals. It's also worth creating a keto shopping list so you know what keto friendly foods you are eating.

Reading the nutrition label on our keto baking mixes can help you make an informed choice about consuming less calories. The nutrition label provides information about the amount of calories, as well as the macronutrients (fat, protein, and carbohydrates) and micronutrients (vitamins and minerals) in a serving of the product.

When looking at the nutrition label, pay attention to the serving size and the number of servings per container. This will give you an idea of the total number of calories per container, and allow you to compare it to your daily calorie needs.

How do I increase my good fats intake on keto?

Are you struggling to find the correct fat to consume when upping your fat intake? Eating the right types of fats is essential for a successful ketogenic diet. Here are some good fats to include in a ketogenic diet:

  • Monounsaturated fats: These include fats found in avocados, olives, and nuts like almonds and macadamia.
  • Saturated fats: These include fats found in animal products like meat, butter, and cheese, as well as coconut and palm oil.
  • Omega-3 fatty acids: These include fats found in fatty fish like salmon and mackerel, as well as in flaxseed and chia seeds.
  • Medium-chain triglycerides (MCTs): These are a type of saturated fat found in coconut oil, palm kernel oil, and dairy products. MCTs are more easily absorbed and metabolized by the body, making them a useful addition to a ketogenic diet.

Check out our keto food shopping guide that gives a comprehensive list of foods to help you. It is important to note that fats are an important source of energy for the body, especially when following a ketogenic diet, as the body will use the fat to get into ketosis, and as a consequence produce ketones.

On the other hand, there are some fats that you should avoid on a ketogenic diet:

  • Trans fats: These are found in processed foods and are known to be unhealthy.
  • Polyunsaturated fats: These include fats found in vegetable oils like soybean, sunflower, and corn oil.
  • Omega-6 fatty acids: These are found in vegetable oils and processed foods and can increase inflammation in the body.
Based on 1048 reviews
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Nadia Alwan

Second order of this chocolate cake mix, my mother is diabetic and partner cant eat high sugar foods as he has gout on foot, so we tried this in place of our usual belgian chocolate cake, and we loved it!!! First time i made chocolate muffins with milk chocolate chips then I made an 8 inch chocolate cake with some coconut cream and topped it was sugar free chocolate frosting and walnuts and we had it with vanilla ice-cream...this is our favourite so far!!! Love the flavour..and i can eat this at 9pm and go to bed without feeling awake all night from a sugar high..winner all around.

Lovely taste

Lovely taste, creamy and sweet could eat a whole bag ..but I sprinkled some on top of the lemon cake to give it an upgrade!

Tastes good considering it is low

Tastes good considering it is low carb

Delicious flavour. Soft texture. Easy to use and make. You can have cake on Keto with this range!

Delicious cake. Easy to make. You dont go off your Keto course with these cake mixes!

Easy to make. Wonderful flavour. I put mix into muffin cases. You can loose weight and have cake - wonderful

Great for on the go snack and keeping an eye on my keto intake. Even these bars wont ruin your keto plan!

So easy to use and make... instructions are so simple. Cake comes out soft and flavoursome!

So easy to make, even i can make them. Delicious!!

So easy &convenient!

These puddings are delicious & also healthy being low in carbs & sugar A very satisfying after dinner treat.

Perfect

Perfect 👌

Works great in coffee and give a quick protein boost.

My favourite so

My favourite so far

Great lemon cake

Excellent great tasting cake

Great puddings

Great puddings. 10/10. Will buy more

We love them 10/10

We love them 10/10. Hard to convince myself they are low carb. Lemon, Vanilla, Salted Caramel, Banana my favourites. Recommend with Double Cream

Best ever!! Ive just been diagnosed with late onset type 1 diabetes

Best ever!!
Ive just been diagnosed with late onset type 1 diabetes, ad these in my greek yoghurt are a game changer for me and my sweet tooth! Now can't be without them!! Mirroring though x2 pks a week!!!

Great selection of Keto snacks

Priced at £9.99 at the time of reviewing this 8 pack variety mix of Groovy Keto mug cake mixes gives you a chance to try all the available flavours and pick your favourites.The flavours are☕️ Lemon☕️ Banana☕️ Gingerbread☕️ Vanilla☕️ Chocolate☕️ Red Velvet☕️ Carrot☕️ Salted CaramelI trust that people will check ingredients but being designed to support those on a Keto diet traditional flour is avoided and instead replaced with Almond and coconut flours (so not suitable for nut allergy sufferers) and sugar is avoided and instead you get Erythritol and Stevia extract as sweeteners. Erythritol is the largest ingredient of each mix.To prepare couldn’t be easier. Melt a small amount of butter in a mug (or use oil) pour in the cake mix and mix an egg into it then microwave for a minute and voila you have your cup cake (not cupcake) 😀I think the 60 seconds could be a little more depending on your microwave and depending if you want full cake texture or a little gooey but the cake comes out well with quite a dense sponge texture and texture. It was only slightly gritty. I think the flavours are good and effective and I don’t find the cakes to be overly sweet.Obviously these aren’t going to be perfect replicas of a standard flour and sugar type cakes but they are pretty close and a lovely snack to,spoon warm pot of the mug. At a little,over a quid per sachet I also think this is good value for,money as well and with the various flavours will retain your interest.

Great cake substitute when you can’t have real cake!

I’ve just started keto again, as I tried keto a few years ago and wanted to give it another go. The last time I was on keto, I made my own cake using the various flour substitutes and these mug cakes taste very similar to what I remember. So the initial taste wasn’t a shock to me. The almond flour makes the cakes have a very distinct flavour and it’s not for everyone, but I really enjoy them as it’s either that or no cake at all. Don’t buy them expecting them to taste identical to normal cake with less sugar because they don’t, but they are similar. I bought the vanilla pack as I’m a big fan of vanilla. I would have bought the variety pack, however I was shocked to see that it’s priced £6 higher than the others which turned me away. However, the vanilla mix is nice, and yes very very sweet as others have said, but it’s not unpleasant. One sachet is around 300cals, so I chose to split the mix in half, and was happily surprised to see that the sachets have a zip seal on the top so that you can use part of it and keep the rest - also makes them last longer! Half the mix is about the size of a cupcake, which is perfect for a little sweet treat after dinner. I will buy again, however it won’t be a regular purchase as they are priced a little high, so I use sparingly.But overall, for taste, convenience and carb content I think they’re really good. 👍

Choice of flavours

These Groovy Keto mug cakes are a convenient and surprisingly satisfying low carb treat, especially when you're trying to avoid sugar but still crave something sweet. They're incredibly quick and simple to make - basically, you just add butter or oil and an egg, mix well in a mug, and microwave for about a minute. The individual sachets make portion control easy, and the variety pack offers an enjoyable range of flavours to keep things interesting. I’ve found the lemon and red velvet options particularly enjoyable. Texture-wise, they’re not quite like traditional cake obviously, a bit denser and occasionally grainy due to the almond flour, but they do resemble cake closely enough to feel like a proper dessert. The sweetener, however, is very strong and can leave an artificial aftertaste.The cakes can turn out a little undercooked if you stick rigidly to the suggested time, so I usually microwave them for an extra 10–20 seconds to get a better result. They’re better with a scoop of ice cream or cream to balance the sweetness and improve the texture. While the packaging seems a bit excessive as resealable pouches for single-use servings don’t really make sense, the convenience of these mug cakes makes up for that. They’re not perfect, but they’re a decent guilt-free indulgence when you want something warm, quick and sweet without straying from a low carb or keto-friendly diet.

A
Keto Variety Mug Cake Mix (8 Flavours)
An Avid Reader in the UK
I've tried several of these and they're quite good though the carbs are higher than I'd like

These taste pretty good, and they're very easy to make. You just melt a knob of butter into a mug, crack an egg into it, stir the cake mix in, and microwave it for one minute.The flavours of the red velvet, and gingerbread ones worked well for me, on their own or with fruit and cream.I would check the total carbohydrate load you'll end up with especially if you're going to eat this whole thing in one day. I think a third or a half of this would allow you to have a pleasant desert that's reasonably low in carbs, if it's got fruit and cream or other addons with it.It's also a good way to test recipe and ideas, to see if you want to try making your own. Sponges like this aren't hard to make and the ingredients are simple. There's a lot of recipes but these are great to stand by and if you're not a baker even of simple recipes, this is worth a look. It's the convenience more than anything that makes this helpful.Also the almond flour you need for something like this is expensive where I live, and investing in a container full of that is expensive anyway. That's fine once you know you like the things you can make with it, but using this as a tester to see if you can even tolerate it at all, seems prudent. There were a lot of different flavours in this set so there's something for most people.

Tasty snack for cake lovers who can't eat cake.

Lots of variety in these simple to make mug cakes for keto diet followers. They taste nice, and not at all like they've forgotten to put real flour in.