How to Calculate Your Macros For a Keto Diet

How to Calculate Your Macros For a Keto Diet

If you want to learn how to calculate macros for a keto diet this is the best macro calculator. Learn how to calculate net carbs, how to utilize a protein calculator, and more!

This page will explain macros for a keto diet. I’ve also included the best macro calculator for you to figure out the right proportions of macros as you determine how to get into and stay in ketosis. Learning how to calculate net carbs and macros is critical to ensuring that you can get into ketosis and stay in ketosis.

Macro Calculator

Here’s a handy-dandy app for you to use! This Free Keto Macro Calculator will help you figure out how much of each macronutrient to eat to reach your goals.

However.

Get started with this ketogenic macro calculator. Many people who have been overweight for a long time cannot eat all the calories that these types of calculators say. Adjust down if necessary.

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

What Are Low Carb Macros?

For our purposes, low carb macros or macronutrients are carbohydrates, protein, and fat (C/P/F). All of your food can be thought of as different combinations of C/P/F.

Much of keto is maintaining the desirable balance between these macros, and for the serious stages of Keto, you need to understand this.

How Many Carbs Can You Have On Keto?

On a typical keto diet plan, you want between 20-40 gms of net carbs, you want enough protein to maintain muscle mass, and you want enough fat to provide satiety.

How Many Calories Should I Eat On Keto?

Depending on your current weight, and your end goal, the number of calories you need to eat each day will differ. Utilize a micronutrient calculator to determine the exact amount for your body.

Why Do Low Carb Macros Matter?

Because they serve as a proxy for things that will keep your insulin and your blood sugar in check. Once you pass the beginning stages of Keto, you will need to calculate low carb macros to maintain ketosis.

How Do I Calculate Low Carb Macros for Keto?

The easiest way is to utilize a keto macro calculator. There are so many macro calculators for keto diets out there, it’s hard to know which ones to trust. I use this keto macro calculator with the most success.

What Should My Macros be for low carb?

Fat: 40 to 70%
Protein: 15 to 30%
Net carbs: 15 to 30%

Keto Diet Macro Rules

Limit your carbs to 25g net carbs – typically everyone reaches ketosis below 20g. Many are able to reach and stay in ketosis at 50 gms so be sure to test.

Eat all your protein which is typically about 0.6 gms per pound of body weight for those who are not super physically active.

Eat Fat as a lever and only if you are hungry. You do NOT need to eat all the fat.

¿Do I Really Need To Count Macros?

A lot of people count nothing but carbs. They limit their carbs, and other than that, they just eat protein and fat when they’re hungry.

This works for many people. Many experts have stated that what works best for many is to start by counting everything rigorously. However, over time, as you become more familiar with all the hidden sources of carbohydrates, you can stop being a super fan of tracking if you prefer not to.

At that point, you can only keep track of carbs.

So do what works for you!

But overall, if you want to keep track of macros for a low carb or keto diet, this free calculator is a fantastic starting point.