Keto Calculator

Calculate Your Macros

The Simple & Easy to Use Ketogenic Macro Calculator

If you are looking to start the keto diet, or maybe have struggled with keto in the past, this is a great place to start. Rest assured this is the most precise keto calculator available on the web.

The Keto Calculator uses a sophisticated algorithm that was created by taking thousands of data points and hundreds of published research findings to calculate the most accurate calorie and macronutrient (carbs, protein, and fat) recommendations that are best suited for you.

Basic Information
Current Weight
Goal Weight
Body Fat
Choose "Enter %" if you want to manually enter your Body Fat %.
Enter Body Fat %
Choose "Enter %" if you want to manually enter your Body Fat %.

We recommend to manually input your body fat percentage only if you have obtained from direct testing using either a DXA, BodPod, or InBody analysis. Other home devices and handheld body fat analyzers are not as accurate and may affect your results. If you don't have this information you can use our regular calculator instead.
Body Fat Estimate
Choose "Enter %" if you want to manually enter your Body Fat %.

Select the option that fits your body type best. If you have actual body fat % measurements from a DXA, InBody, or BodPod, you can use the advanced calculator to input your number for a more accurate calculation. If you only measured your body fat using a home scale or handheld BIA we recommend you select a visual option as some of these devices do not accurately reflect a true estimate of your body fat percentage.
Activity Level
To determine your activity level think about what you spend doing most of your day. If you work sitting down most of the day with only 1 hour of exercise per day, then choose “Work in an office all day”. On the other hand if your work is laborious and you are on your feet all day, choose the option that suits you best.
Do You Exercise?
Choose yes if you are involved in at least 30 minutes of light to moderate activity at least 3 days per week.
What type(s) of training/exercise do you predominantly do?
To accurately estimate the amount of calories you are burning while exercising please select the top two activities you perform on a weekly basis. If you only do one you can leave the second option blank. When selecting the actual time in minutes/day spent on each activity don't think just the time spent at the gym, but the time you are actually exercising. For example if your cardio session from beginning to end is 25 minutes but you spent 45 minutes in the gym total, only add 25 minutes.
Activity 1
Activity 2 (optional)
Choose a Goal
If your goal is weight loss or weight gain we recommend starting “light to moderate intensity” to allow your body to adjust to a new macronutrient regimen.
Adjust your Macros?
Choose yes if you want to customize your macros.
Adjust your Macros
Net Carbs are the total amount of carbohydrates you can consume daily after you subtract dietary fibers and some sugar alcohols. We recommend staying under 30 g depending on your size to achieve an optimal state of ketosis. For protein, make sure you select the option that fits your lifestyle best. Too much protein is not always ideal when following a ketogenic diet.
What are your total Net Carbs per day?
(We recommend staying under 40g depending on your size to achieve an optimal state of ketosis)
How much protein do you want to consume per day?
0.5-0.6 g/lb of lean mass
Not very active or not involved in resistance training
0.7-0.8 g/lb of lean mass
Average gym goer
0.85-0.9 g/lb of lean mass
High Intensity Training
Get your results
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What is the Keto Calculator?

Here at, our goal is to make your keto lifestyle a little easier by providing a range of tools and resources. Our unique and highly sophisticated keto calculator can calculate your personalized calorie and macronutrient recommendations with the utmost precision. The sophisticated algorithm was carefully created using thousands of data points and hundreds of published research findings. The team at recognizes people are different, and the calculator customizes your results based on your individual information.

The keto calculator is available to everyone. The Advanced keto calculator is available to those who want to take it a step further by allowing you to further customize your results by manually entering your body fat percentage or fine-tuning your chosen macros for even more accuracy. Simply toggle the area within the calculator that you would like to fine-tune to access the advanced version.

How much fat or protein should you eat? What about calories? If you’re interested in tracking macros and calories and approaching keto from this angle, the keto calculator or the Advanced keto calculator can do the work for you. Tracking macros can help you stay in ketosis and become much more aware of the macronutrient contents you’re eating.

How Do You Use the Keto Calculator?

The keto calculator is quick and user-friendly; just enter your information and check your results right away. You’ll need to enter your:

  • Gender
  • Current weight
  • Goal weight
  • Height
  • Age
  • Body fat percentage (choose a picture with a visual representation to estimate)
  • Activity level

What Information is Needed for the Best Results?

All of the information you enter into the calculator is used to determine your results. Unfortunately without all of the data, we would be unable to provide you with an accurate macronutrient recommendation.



Men and women have different caloric requirements thus our algorithm can adjust accordingly to properly decipher. This can be the difference in some cases of even a few hundred calories.

Current Weight and Goal Weight

You need to enter your current and goal weight to accurately calculate your macros and calorie requirements. If you’re trying to lose weight, your macros and calorie requirements will be different than if you’re trying to maintain your body weight.


Generally speaking, people with more muscle mass tend to have a faster metabolism because their lean muscle mass has an impact on their basal metabolic rate (BMR). Your basal metabolic rate (BMR) determines how many calories your body burns when resting. As muscle mass lowers, the basal metabolic rate drops.


Daily nutritional requirements for calories, minerals, and vitamins change as people age. Most people lose muscle mass as they get older. It’s generally recommended that older people obtain more nutrients like protein and vitamin D. This keto calculator will generate completely different results for a young, active, 30-year-old male trying to gain weight compared to a 68-year-old sedentary female looking to maintain her body weight.

Body Fat Percentage

Your body fat percentage is an important factor to consider as well as your goals. If you have higher body fat and you’re trying to lose weight, the calculator will generate specific results to assist you in achieving your weight loss goals. People with more body fat also tend to have a lower basal metabolic rate (BMR).

Activity Level

Your health and metabolism are largely affected by your activity level. Some people are sedentary, don’t exercise much at all, and sit at a desk job all day, while others have a more active walking or laborious job along with 30 minutes of exercise 3 times a week. If you’re more physically active, you’ll need more calories. The calculator achieves such precision by considering these individual factors.

What Sets the Our Keto Calculator Apart

Our keto calculator stands out from the rest because it isn’t just quick and user-friendly with immediate results; it’s also impressively accurate and highly individualized. That’s not even the best part; the keto calculator was created using thousands of data points and hundreds of published research findings. Our team of scientists, researchers, and keto advocates at have ample knowledge and experience and work hard to streamline and improve your keto lifestyle.

How Accurate is the Keto Calculator?

Because the keto calculator uses your personal information, it’s able to generate personal results, so you can elevate your metabolism and reach your goals.

Advanced calorie cycling technology provides different calorie loads to suit you. The calculator also accounts for your day-to-day movements and any additional activity that greatly influences your calorie expenditure.

Further personalize your results with the Advanced Keto Calculator by manually entering your body fat percentage or fine-tuning your chosen macros.

Understanding Your Results

Your results will be categorized into active days and rest days. In each box, you’ll see your daily recommended intake in grams of net carbs, protein, and fats. In other words, this is the recommended amount you should aim to consume each day to achieve your goals. Remember, the formula for calculating net carbs is: Total carbs – fiber – certain sugar alcohols = net carbs.

You can print or write down your daily caloric and macro recommendations. You could hang them up in the kitchen or near your fridge. Be mindful that rest days and active days are different. For example, on your active days, you’ll probably consume more protein.

What are Macros?

Macronutrients or macros are compounds your body uses for growth, maintenance, and repair. Your body needs these macros in large amounts. There are three macronutrients: fat, protein, and carbohydrates. Keto involves high fat consumption, moderate protein, and low carbohydrates.

The first step in calculating your macros is establishing your basic energy needs and your body type, weight, and activity levels. The calculator does the hard work for you.

what are macros

Getting Started with the Ketogenic Diet

You can find plenty of useful tools and information here at Here are some of our articles that might answer your keto questions:

You can’t eat it if it isn’t in your house! Focus on creating your healthy keto kitchen and pantry and stocking up on tasty snacks, staples, and ingredients. Find recipes you know you’ll love. Meal-prepping and planning ahead can be useful. You could have leftovers for breakfast, make smoothies, and prepare and freeze some meals.

You might also want to find an accountability partner like a friend or relative. Doctors with in-depth knowledge about keto can also help you safely transition to a ketogenic diet and optimize your nutritional approach. Check out our handy keto doctor finder tool!


What are macros?

Macronutrients or macros are compounds your body uses for growth, maintenance, and repair. Your body needs these macros in large amounts. There are three macronutrients: fat, protein, and carbohydrates. Keto involves high fat consumption, moderate protein, and low carbohydrates.

How do you calculate macros for keto?

The total intake of macros for your diet depends on various factors, such as gender, weight, age, activity level, body fat percentage, and your personal goals. Don’t worry if it seems tricky trying to figure out the math or if your mind goes blank when too many numbers are brought up; that’s why we provide you with the keto macros calculator to discover the optimal plan for you.

How much can you expect to lose on keto?

How much weight you lose on keto depends on several factors, including exercise, calorie limitation, and food choices. If you follow a ketogenic diet properly, you’ll start efficiently using fat as fuel in no time.

How do I get more specific with my calculations?

We’ve created the most accurate keto calculator by taking into account factors like your personal activity level and goals. The Advanced version of our calculator is also available for free. The Advanced Calculator goes to the next level by allowing you to enter in specific body fat % data and adjust your net carbohydrate and protein intake with greater precision.

Can I get a coach to help me create a meal plan with my macros?

Absolutely. Sometimes extra guidance and support help you build a strong foundation as you settle into your keto lifestyle. The group of highly qualified coaches and mentors here at walk the walk and talk the talk, and they’ve lived this healthy lifestyle for years. The keto coaches can provide you with a plan based on your individual needs. Contact us for additional info and to find a keto mentor.

Now that I have my macros, how do I start my keto journey?

Now that you know how much to eat check out Ketogenic + where you’ll gain access to the tools and resources you need to succeed on the ketogenic diet. Inside you’ll unlock your personalized lifestyle tracker, custom meal planner, keto age health monitor, advanced member content, and so much more! Check it out HERE

As a Member, you get instant access to personalized meal plans, exclusive videos & articles, discounts, a 1 on 1 Coaching Session, and so much more. As a member, you join our mission of empowering 1,000,000 people to positively change their lives throughout the world. Get started today.


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