Keto Macros: How to Calculate Macros for Keto

Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.

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On the keto diet, counting macros (fat, protein and carbs) is much more important than counting calories. To enter ketosis, you will need to follow a low carb, high-fat meal plan so your body can start burning ketones as its energy source. The majority of individuals consume roughly 75% of their calories from fat, 20% from protein and 5% or less from carbohydrates.

These are only rough guidelines. Your specific macros will depend on your body type, activity level and weight loss objectives. The Perfect Keto macro calculator uses these factors (described in further detail below) to calculate your specific macros. Each step of the Perfect Keto macro calculator is outlined in detail below.

Instructions

  • Select the Standard Ketogenic Calculator for a classic ketogenic diet of 75% fat, 20% protein, 5% carbohydrate (recommended)
  • Select Specialized Macronutrient Calculator to input specific amounts of fat, protein, and carbohydrate

Choose Calculator Type*

Unit of Measurement*

Your Details*

Gender

Age

Height

Weight

Activity Level

Choose what describes you best

Calorie Intake Goal

Options

  • Input "0" to maintain your bodyweight
  • Input a surplus percentage for weight gain
  • Input a deficit percentage for weight loss

Note

  • 5-10% is a small deficit
  • 10-20% is a moderate deficit
  • 20-30% is a large deficit
0% Changed

Advanced Fields

Input Your Body Fat %

Input Your Protein Ratio


Guide to picking your protein ratio

  • To maintain muscle, leave protein ratio between 0.60 to 0.80 grams per lb of lean body mass (1.3 to 1.7 grams per kg LBM)
  • To gain muscle, the protein ratio should be between 0.8 to 1.2 grams per lb of lean body mass (1.7 to 2.3 grams per kg LBM)

Input Your Total Carb Intake

Input the grams of carbs you want to consume on a daily basis

Step #1: Calculate Your Basal Metabolic Rate (BMR)

Your basal metabolic rate (BMR) is the number of calories your body needs to support your vital functions, like breathing, without added stress, like exercise. The more mass you have, the more energy (calories) you need to support daily processes.

While it’s tough to get an exact calculation of basal metabolic rate, you can get really close by using the Harris-Benedict equation below. (If you use the metric system, the Mifflin-St.Jeor formula will be easiest for you.)

  • BMR for men = 66 + (6.2 x Your current weight in pounds) + (12.7 x Height in inches) – (6.76 x Age)
  • BMR for women = 65.1 + (4.35 x Weight in pounds) + (4.7 x Height in inches) – (4.7 x Age)

Here’s why these factors are included in the equation:

  • Height and body weight: The more of “you” there is, the more energy you will use. In other words, the greater your body mass, the more calories you will need per day.
  • Age: Since muscle mass gradually declines as we go past age 30, BMR decreases over time as well. That’s why age is factored into this equation.
  • Gender: Since body composition is typically different between men and women, gender plays into the equation.

Step #2: Calculate Your Total Daily Energy Expenditure (TDEE)

BMR accounts for the calories needed to support vital processes only — breathing and digesting foods, or processes you need to survive. You total daily energy expenditure (TDEE) takes into account your activity level and exercise routine. By multiplying your BMR by your level of activity, you get the total amount of calories you will burn per day.

To do this, you will multiply your BMR by these numbers (choose the number associated with your level of daily physical activity):

  • 1.2: Little to no exercise
  • 1.375: Light exercise 1–3 days per week
  • 1.55: Moderate exercise 3–5 days per week
  • 1.725: Hard exercise 6–7 days per week
  • 1.9: Very intense exercise

Exercise can include what you do for your career, such as a physically demanding job.

After selecting your corresponding number, multiply it by the BMR from your calculations in step one. For example, a woman with a BMR of 1500 who does moderate exercise would multiply 1500 by 1.55 to get her total daily calorie expenditure: 2,325.

Step #3: Know Your Body Fat Percentage and Lean Mass

Measuring your body fat percentage is important for calculating how much lean body mass you have and how much protein you’ll need to maintain muscles. Why? Because muscle burns more calories — even in a sedentary state — than fat. A person with a lower body fat percentage will burn more calories than someone who weighs the same, but has a higher body fat percentage.

You can measure body fat in a few different ways:

  • DEXA scan: This is the most accurate method but takes the most time and money. It’s a type of x-ray that measures your bone mineral density and can give you a good reading of your body fat percentage.
  • Skinfold calipers: This is probably the most recommended method. Most gyms and doctor offices will have these, or you can purchase them yourself.
  • Body measurements: This involves using a measuring tape to get the width of your neck, hips and waist to estimate body fat composition. While not the most accurate, it can give you a good idea.
  • Visual estimates: If not able to do the above methods, you can estimate body fat percentage visually. You can use a guide like this to do so.

Once you know your body fat percentage, you can also determine your lean body mass. For example, if someone weighs 150 pounds and is 25% body fat, we can figure out their body fat in pounds:

150 pounds x 0.25 = 37.5 pounds of body fat.

To get lean body mass, we would do this:

150 pounds – 37.5 pounds of fat = 112.5 pounds of lean body mass.

You will use these numbers to calculate your protein needs. But first, you need to calculate for a caloric deficit or surplus — depending on whether you want to lose or gain weight.

Step #4: Adjust Your Calorie Intake for Weight Loss or Weight Gain

If you’re not looking to change your weight, you can skip this step.

If you want to lose weight, you need to eat at a calorie deficit each day. A reduction of 10–20% of calories is usually a good range to start with for weight or fat loss. To reduce by 10%, multiple your total TDEE by 0.10, then subtract that amount from your original calorie count. This is the max amount of calories you’ll want to want to consume each day. Free apps like MyFitnessPal are a great way to track your daily caloric intake.

If you want to lose weight at a more rapid rate, feel free to increase the percentage — just know that it’s not recommended to increase your calorie deficit by more than 30% each day long-term.

If you want to gain muscle, you’ll need to eat at a calorie surplus each day. A 5–10% calorie increase is a good range for putting on muscle. Start by multiplying your total calorie expenditure by 0.05, then add that number to your total calorie expenditure. This is your daily calorie count.

Step #5: Calculate Your Carbohydrate Intake

The ketogenic diet is a very low carb diet, where net carbohydrates only make up 5–10% of your total calories (remember: Net carbs equal your total carb count minus the amount of fiber you consume). For most people, that equates to 20–50 grams per day. To calculate this, you will take:

TDEE x (% of calories) / 4 = Grams of carbs per day, or:

Take your total calories from your TDEE calculated in step #2 (or step #1 if you are maintaining your weight) and multiply it by 0.05 to get your 5% of calories number. Divide the end number by 4 to calculate your carb intake in grams.

Follow the same process to calculate 10% of your calories (take your total calories times 0.10 then divide that by 4 to get grams). These two numbers will be the range in which you want to keep your carb count.

For example, someone with a total caloric intake of 2,000 per day who wants to stay within 5–10% carbs from total calories (2000 x 0.05 or 0.10) would calculate between 100–200 calories from carbs, which is 25–50 grams of carbs per day.

Step #6: Calculate Your Protein Intake

On the keto diet, protein accounts for roughly 20–25% of total calories. If you struggle entering ketosis, your macros are probably too high-protein (a common mistake for keto beginners).

If you’re someone who’s sedentary, a good protein ratio is 0.6–0.8 grams of protein per pound of lean body mass, calculated in step #3.

An individual who is moderately or lightly active should stick with 0.8–1.0 grams per pound of lean body mass. A person who wants to gain muscle (or lifts weights) will need to be in the 1.0–1.2 grams per pound of lean body mass range.

Use these ranges to determine a range for your protein needs in grams, then multiply the result by 4 for the same number in calories. For example, a moderately active female who weighs 150 pounds and has 112.5 pounds of lean body mass will need 90–112.5 grams of protein per day. Then multiply that number by 4 to calculate 360–450 calories from protein per day.

Step #7: Finally, Calculate Your Fat Intake

Fat on the keto diet should make up at least 70–80% of total calories. To calculate your fat needs, add your protein and carbohydrate percentages together, then subtract from 100. The end percentage (whatever is left over) is your fat needs. Be warned: Most people are surprised just how much fat they need to consume to enter ketosis. You will need to eat large amounts of high-fat keto foods, like coconut oil, fatty fish and avocados.

There you go! You’ve just become your own keto calculator. This is all you need to estimate your macros on the ketogenic diet (as well as get an overview of your body mass and goals).

Know How to Calculate Macros for Keto

Although these formulas can be helpful, there’s no guarantee they are 100% accurate. The goal is to have a range to work with, one that can be refined over time. As time goes on, you will learn which macro guidelines work best for your diet.

As always, the only way to ensure your macros get you into ketosis is to test your ketone levels. To learn how to do this, read this post.

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Responses (23)

  1. Just wondering, I’ve got all my macros calculated but should I also be vigilant of calories? when doing the calculation it says I have 2600 but I find that way too many. 5’4, 237lbs.

  2. How do you go about calculating or converting # of calories to grams of fat? For example, I’m 5’9 297 lbs (I seriously need Keto to lose weight!), my total daily expenditure is 2041 so based on the above my calories should be about 75% from fat or 1530 kcal. What does that convert into in sheer grams of fat? And yes I’ve used the calculator, I just want to know how to do the math myself.

  3. Rudy, 1 gram of fat = 9 kcal. 1 gram of carb = 4 kcal. 1 gram of protein = 4 kcal. So you would just divide the number of fat calories by 9 to get the grams of fat. Hope that helps!

  4. Are there issues with the calculator? I can input data up to Activity Level, but there is no field for the Calorie Intake Goal?

    Thanks

  5. Hi everyone, I’m Crystal and I’m in the first week of my new Keto life. I’m feeling good. Very excited. I’m 54 years, 260 lbs and diabetic. I’ve tried everything to get this weight off. I think keto is for me I’m not having any trouble cutting out the carbs, sugar or dairy. I am going for it! LOL The keto calculator says to reach my goal I need 1310 calories, and 82g protein, 16g carbs and 102g fat daily.

  6. The last part of the calculator doesn’t seem to work on my iPad. I am unable to enter my calorie goal and it won’t calculate for me

  7. The macros calculator gives me a total daily calorie intake of a bit over 1200 kcals for 4kg weight loss per month, while the calculation above gives me a suggested kcal intake of 1440 kcals. I followed the equations to a ‘T’, so not sure which one to follow. Im already on a 1200 kcal/day meal plan with intermittent fasting and not losing much, 3k in 6 weeks, what am I doing wrong?? Thanks for the awesome equations though, it’s very insightful to look at the whole breakdown of all the elements that go into weight loss, awesome!

  8. sorry i just figured that one out. i guess i miss read it. Now im stuck on calculating the fat percentage.

  9. By ‘bad’ I really mean, like labelled as too many carbs even though it’s a really healthy food 🙂

  10. that’s allot of stuff to calculate….a turn off…i have 3 lbs remaining to lose and want to maintain that weight…I’ve been doing the Ideal Protein diet successfully until the last 6 weeks and I’m stuck. My body fat is 26% at this time.
    I’m also working out 2-3 times per week.

  11. I am in the starting phase of Keto. How do I figure out my macros to begin the journey and then increase my fat and lower my carbs. I know it’s not a diet/lifestyle you can just jump into. I want to start and transition in a healthy way.

    Thanks of your help.

  12. I am having trouble with the calculator. It does not allow me to change the protein and carb intake. What I have figured out manually seems like too little calories, even for weight loss. It has me consuming less than 1,000 calories per day. I am a 5’4″ tall female who is 61 years old. I am fairly active and feel I’m setting myself up to fail with only 1,000 calories per day.

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