Keto Calculator

Keto Calculator

The keto calculator lets you know exactly what your optimal intake of macronutrients — carbs, protein, and fat — should be. If you are looking for a way to get into keto, or maybe have struggled in the past, this is a good place to start.

If you aren’t new to keto, but you’re looking for a way to step up your game, consider joining Keto Club and try out our advanced keto calculator. This will let you manually enter metrics like your body fat percentage, protein, and net carbs — allowing you to get even more tailored results.

Calculator Mode
Choose "Advanced" if you want to manually enter your Body Fat %, Protein and Net Carbs.
Basic Information
Body Fat Estimate
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 goals is weight loss or weight gain we recommend starting “light to moderate intensity” to allow your body to adjust to a new macronutrient regimen.
Keto Club Members Only
Advanced mode is for Keto Club Members only. Learn More
Get your results
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Frequently Asked Questions

What are macros?

Macronutrients, or “macros,” are compounds that your body uses for growth, maintenance, and repair i.e. carbohydrates, protein, and fat. Your body needs macros in large amounts, as these are the most important functions of your body. In keto, macro intake regulation is the crux of the diet.

How do you calculate macros for keto?

The total intake of macros for your diet depends on a number of factors: gender, weight, age, activity level, body fat percentage, and your personal goals. As you can see, ultimately, your macro intake will largely depend on your lifestyle and goals. It can be tricky to figure out the math if you aren’t very confident in that area, but that is why we provide you with this keto macros calculator, which works out the best plan for you.

How much can you expect to lose on keto?

Again, how much weight you lose on keto largely depends on how much exercise you get, as well as your personal goals and how strict you are being. However, one study found that the ketogenic diet produced a 2-pound difference in weight loss, compared with low-fat diets over a year-long period.

How can I step up my keto?

If you are looking for a way to take your keto to the next level, try out the world’s most comprehensive keto course, Keto Mastery with This course puts decades of knowledge from the world’s top scientists and nutrition experts at your disposal.