Keto Calculator – Find Your Perfect Keto Macros
Whether you're aiming to lose weight, build muscle, or maintain your current body composition, our Keto Calculator is your go-to tool for determining the ideal macronutrient ratios on a ketogenic diet. By calculating your fat, protein, and carbohydrate needs, you can enter and stay in nutritional ketosis effectively and safely.
What is a Keto Diet?
The ketogenic diet is a high-fat, low-carb, and moderate-protein diet that shifts the body’s energy source from carbohydrates to fats. This metabolic state is known as ketosis, where your body burns fat for fuel instead of glucose.
What Does the Keto Calculator Do?
Our Keto Calculator provides a custom breakdown of your daily macronutrient needs based on:
- Current weight and goal weight
- Gender, age, height
- Activity level (sedentary to very active)
- Goal (weight loss, maintenance, muscle gain)
How to Use the Keto Calculator
- Enter your gender, age, height, weight, and body fat % (if known)
- Select your activity level
- Choose your goal: weight loss, maintenance, or gain
- Click "Calculate" to get your personalized macro targets
Keto Macro Ratios (Typical)
- Fat: 65% – 75% of daily calories
- Protein: 20% – 30%
- Carbohydrates: 5% – 10% (usually 20g – 50g net carbs/day)
Example Calculation
Example: A 30-year-old female, 5'6", 160 lbs, moderately active, looking to lose weight. After using the calculator:
- Calories: 1,600 kcal/day
- Fat: 120g
- Protein: 80g
- Carbs: 25g net carbs
Benefits of Using the Keto Calculator
- Custom macro planning tailored to your body and goal
- Helps you enter ketosis quickly and safely
- Improves weight loss results and body composition
- Provides ideal fat/protein/carb balance for sustained energy
- Useful for beginners and advanced keto users
Tips for Success on Keto
- Track your macros daily
- Focus on whole foods rich in healthy fats (e.g., avocado, olive oil, nuts)
- Stay hydrated and replenish electrolytes
- Be consistent and give your body time to adapt
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FAQs About Keto Calculator
1. What are keto macros?
Keto macros refer to the specific ratio of fat, protein, and carbs needed to maintain ketosis, typically around 70% fat, 25% protein, and 5% carbs.
2. How many carbs should I eat on keto?
Most people stay under 20–50 grams of net carbs per day to remain in ketosis.
3. Can I build muscle on a keto diet?
Yes, by increasing your protein intake slightly and ensuring a calorie surplus, you can gain muscle on a ketogenic diet.
4. Is the keto calculator accurate?
Yes, it uses well-established formulas and personalized data to provide accurate macro goals tailored to your body and lifestyle.
5. Do I need to recalculate my macros often?
You should recalculate your macros as your weight, activity level, or goals change—ideally every 4–6 weeks.