Keto Calculator: Count Your Macros Like a Pro

Keto Macro Calculator: Taking the Guesswork Out Of Your Diet

One of the most common issues is not knowing how to measure your Keto macros accurately which is exactly what this Keto calculator does for you.

Whether you want to know how to calculate your Keto macros for weight loss, weight gain or just to maintain your weight this Keto calculator will provide you with the macros you need to know to achieve your goals.

Use this macro calculator to reveal exactly how many grams of carbs, fat and protein you need to eat each day to hit your weight loss goals accurately.

All you need to do is to input your data into the Keto calculator and the results will show you your ideal nutrition plan in terms of the macro-nutrients you should eat.

Now you can take the guesswork out of your diet plan with this easy Keto calculator whenever you’re wondering how to figure out how many carbs, protein, fats you need in a day.

It’s important to know your ideal macro ratio as macronutrients are important for our survival and consist of carbohydrate, fats and protein – all three of which play an important role in our health and body shape

Furthermore, you’ll see not only see how many carbs you should eat, but also the amount of fat and protein you should be consuming to achieve your goals of weight loss or weight gain.

Before you start, whilst Keto is synonymous with weight loss, you’ll also be able to view your macros if you want to know how to gain weight on Keto.

Input Your Data Into the Keto Calculator

Why Does the Keto Calculator Need My Personal Body Data?

In order to produce an accurate as possible macronutrient requirements for your food intake, to achieve your goals, all the information regarding gender, age, weight and so on, is required.

This macro calculator calculates your macronutrient ratio based on your age, gender, height, weight and activity level and can be customised in terms of your weight loss or weight gain goals

Whilst this will show you how to adjust your food intake in terms of the Keto macros you should eat, and will help you achieve your goals faster, I can’t say how fast will you will lose weight on the Keto calculator.

Below are explanations of why the various fields need to be completed to get the best results from the Keto macro calculator.

Why Do I Need To Enter My Gender, Age, Height and Weight Into the Macro Calculator?

Because you are probably aiming for a specific weight loss goal, for example, the results you get from this macro calculator must reflect the ideal food intake for your body specifically.

Furthermore, the calculator will determine your goals depending on what you choose from the drop down list in terms of weight loss, weight gain or custom goal.

Why Do I Need To Enter My Body Fat?

To ensure you get the best results you’ll also need to enter your body mass percentage if you know it.

This is to determine how much protein you’ll need to consume in order to lose weight without losing too much muscle.

Eating too little or too much protein in any diet may cause health issues as well as obstruct you from achieving the goals you’ve chosen.

Why Does It Need To Know My Activity Level?

Your current activity level allows the macro calculator to determine the minimum amount of calories your body will burn in a day.

This will in turn work out your BMR (Basal Metabolic Rate) which is used together with your body fat percentage to estimate the amount of calories you’ll need to consume to achieve your weight loss goals.

What Is a Calorie Deficit Or Surplus?

A calorie deficit or surplus shows the number of calories you need to consume or cut out.

A surplus means that you are eating more than your body needs and a deficit means you are eating less than you actually need.

If your goal is to lose weight you will want a calorie deficit of around 10-20%.

However, a deficit of 20% to 30% is considered high but higher than that could cause harm to your metabolism.

On the other hand, for muscle and weight gain you’ll need to aim for a calorie surplus of around 5-10% as the extra calories will contribute to gaining weight and muscle.

A surplus of more than 10% will lead to excess weight which may be hard to lose.

Why So Few Carbs?

Generally speaking there are numerous health and weight loss benefits for restricting carb intake which has been scientifically proven for the Keto diet.

The general rule of thumb is to restrict your daily carb intake to a maximum of 30g on Keto, but if you’re aiming for weight loss you should choose 20g a day.

The aim of severely restricting your daily intake of carbs to achieve a state of ketosis which is when your body’s fat burning mechanism is triggered which results in weight loss.

What Does “Net Carbs” Mean?

By using total carbs you may or may not be consuming the right amount of actual carbohydrate to achieve your goals.

This is because food labels usually show total carbs which includes total of grams of dietary fiber, sugar as well as sugar alcohol that the food item or beverage contains.

The net carb content is a more accurate measure as it excludes dietary fiber or sugar alcohol that will usually have little effect on your ketone levels and body composition.

For example, if you chose to eat 50g of total carbs rather than just 30g of net carbs, you won’t know if you’re actually consuming 0g or 50g of net carbs.

As you can see working with a total carbs amount would be a hit or miss affair and impact directly on your body mass goals.

What Is the Importance Of Macronutrients?

Macronutrients, or macros, are essential nutrients the body requires daily for it to function properly and remain healthy.

Whilst consuming sufficient macronutrients in the right quantities provide the body with energy and help prevent disease, each type of macro performs an important role in keeping the body lean and healthy.

Therefore, a healthy diet will have the right balance of macronutrients (proteins, fats, and carbohydrates) to achieve the optimal body weight and health you desire.

How To Meet My Macros On Keto?

A good start to meeting your ideal macronutrient intake on Keto is to avoid eating non-Keto approved foods by sticking to this Keto food list.

An even better way is to get a custom meal plan that is tailored to your macros (like this one here) which makes sense, doesn’t it?

PS. For the Best Results, Use This Customised Diet Plan
(Most Popular With Women Aged 35 ~ 60)

Get Your Customised Diet here »