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

Gender: Male Female
Weight (kg):
Height (cm):
Age:
Activity Level: Sedentary (little or no exercise) Lightly active (light exercise or sports 1-3 days/week) Moderately active (moderate exercise or sports 3-5 days/week) Very active (hard exercise or sports 6-7 days/week) Extra active (very hard exercise or sports and a physical job or training twice a day)
Desired daily carb intake (in grams) - Optional (Leave blank if you want us to work it out):
Calculate My Macros

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.