If you are looking for a keto calculator or low carb macro calculator for weight loss (or not!), you’ve come to the right place!
The Low Carb & Keto Macro Calculator will help you figure out how much of each macronutrient to eat to reach your goals.
What makes this macro calculator unique is that you can use it for both a low carb diet and a keto diet. Along with entering your information, you can select the diet type you want to follow, and even customize it to fit your needs.
How to use this Keto Calculator
Enter your gender and age to get started. Then enter your height and current weight.
Next, provide your workout routine, starting with strength training. Select the appropriate activity level: light activity, moderate activity, heavy activity, or athlete. Input how many days you lift weights each week, how many minutes per training session.
Next up is cardio! Repeat the process and select the appropriate number of days per week, how many minutes per workout, and your level of intensity.
Once your details are entered, select your nutrition goal. Are you looking to lose weight, gain muscle, or maintain your current weight? From here, our proprietary formula will use a combination of your personal info, workout schedule, and nutrition goal to customize a keto macro plan designed for you.
You’ll learn exactly how many grams of net carbs, fat, and protein you need each day to get results and crush your keto diet.
Enter your email address and name to get your results emailed to you right away! Then check your email and get ready to start tracking your keto macros!
How to calculate macros for keto
Many keto macro calculators only follow a suggested macro percentage, but don’t take into consideration your unique fitness and nutrition needs. Our keto calculator uses a proprietary formula that combines your age, weight, height, gender, and workout routine to give you the most accurate keto macro recommendations possible.
First, your total daily energy expenditure (TDEE) or daily calorie needs are assessed. This is the amount of calories you need to eat each day to support your body’s daily functions, movement, and exercise.
Then your individual macros are calculated – telling you exactly how much protein, fat, and carbs you need to succeed on a ketogenic meal plan. This is easy because macros (macronutrients) are where all of your calories come from!
Each macro provides different health benefits and a different amount of calories per gram.
- Protein = 4 calories per gram
- Carbohydrates = 4 calories per gram
- Fat = 9 calories per gram
Your protein needs are directly related to your lean mass and your fitness goals – the more muscle you have, the more protein you need to maintain it. Additionally, increased protein intake supports fat loss and muscle gain in unique ways.
Your carbohydrate needs depend on how active you are and your fat intake depends on your total energy needs.
Learn more about how your macros were calculated with this complete keto macro calculating and tracking success guide.