Keto Diet Macro Calculator

If you’re looking for your specific macros for Keto based on your weight, activity level and other factors, then you’re in the right place with my free Keto Diet Macro Calculator!

Keto Macros

When getting started on Keto, you’ll want to use the following macro percentages as a starting point.

I mention in my What is Keto blog post that you’ll want to keep your “net carbs” 20 grams or less per day to ensure you enter ketosis.

For protein, it’s recommended to have your daily caloric intake from protein be anywhere from 15 to 25%.

As to healthy fats, 70-80% of daily calories should come from these.

Per the usual, individual macros will vary based on a number of factors such as gender, age, weight, activity level and your overall goal.

Once you figure out your own personal optimal macros for fat, protein and carbohydrates, make sure you check out my Keto Diet Food List for ingredients so that you get can shopping!

These numbers are a starting point, so to get the best macros for your situation, make sure you fill out the information in the keto calculator below.

Recalculate Macros After Weight Loss

As you begin to lose weight on a keto diet, you’ll want to recalculate your macros to make sure you’re on track to continue to lose weight.

Since your individual macros are based on your current weight along with your current activity level, and as you progress these will change, it’s best to recalculate your macros so you continue to have success. 

Depending on how much you lose, you can recalculate your macros every three to five weeks.

Free Keto Diet Macro Calculator