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An important first step in your low-carb-high-fat-keto journey is to calculate your macros. Do what works best for you and your goals. The simplest route would be to keep your Net Carbs under 20 g per day or you could get serious about your protein, fats, and calories and use the keto-calculator.
Ageyears
Weightstones lbs
Heightfeet inches
Body fat%
Net carbsgrams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Results
Maintenance
Maintenance level is the level at which your weight remains stable.
| Your BMR is: | 1536 | kcal |
| Calories to consume: | 2027 | kcal |
| Your fat intake should be: | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 5 | % | 14 | % | 81 | % |
Goal
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
| Calories to consume: | 1804 | kcal |
| Your fat intake should be: | 159 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 159 | grams |
| 100 | kcal | 275 | kcal | 1430 | kcal |
| 6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
| Calories to consume: | 1581 | kcal |
| Your fat intake should be: | 134 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 134 | grams |
| 100 | kcal | 275 | kcal | 1207 | kcal |
| 6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
| Calories to consume: | 1358 | kcal |
| Your fat intake should be: | 109 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 109 | grams |
| 100 | kcal | 275 | kcal | 984 | kcal |
| 7 | % | 20 | % | 73 | % |
How do I use your calculator to get my macros?
While inputting your information, some of the sections and terms may be confusing. Below we’ll go over each section and provide clarification. If you are still confused, please submit a comment with the question and we will address it as soon as possible.
The keto-calculator uses your gender, age, height, and weight to find your Basal Metabolic Rate (BMR), which is the amount of energy (i.e. calories) your body burns while at rest.
Essentially, how many calories you burn while doing absolutely nothing.
So why do you need to know Gender/Age/Height & Weight?
- Gender: Body composition is different between men and women.
- Age: Your BMR decreases with age as your muscle mass declines, especially after age 30.
- Height & Weight: Needed to know your unique body composition.
Next, the keto calculator determines your energy consumption when you’re not resting:
Find your activity level
Your physical activity level measures how much energy you spend daily when you’re active.
- Sedentary: very little or no exercise (light walking) and not much activity with little to no exercise. Typically a desk job.
- Lightly Active: 1-3 times a week, light exercise such as light cardio (walking, light cycling) and lightly active jobs.
- Moderately Active: 3-5 times a week (i.e. riding your bide to work or weight training a few times a week) and /or lightly active day job with physical labor or scheduled exercise.
- Very Active: 5 and more times a week (hard exercise, intense cardio and muscle training at fitness level) and very active jobs.
- Athletes / Bodybuilders: daily exercise at a professional level (HIIT training, heavy lifting) – calorie expenditure of individuals may vary significantly
How to find your Body Fat Percentage
You don’t always have access to calipers or a Dexa machine to calculate your exact percent body fat. Review the below illustrations to estimate your percentage body fat. If you are not sure overestimating is best.
Everyone has different body fat distribution, The amount of lean muscle that you have plays a huge role in determining how you will look.
3 comments
I put in my info but I’m confused still which macros I should use to lose weight.. 7%
14%,21%??
Thanks in advance
Hello, based on your information the calculator will give you a suggested ratio of fat, protein and carbs (three options) i.e. small, moderate and large calorie deficits. I personally follow a moderate calorie deficit ratio. Once you choose which suites your lifestyle and activity level enter the identified macros into your tracker app to keep yourself on-track. For example when I put in my information into the calculator, I would follow the moderate calorie deficit section: Net Carbs at 6%, Proteins at 22% and Fats at 72%. I’ve found the moderate deficit macros have worked for me and my weight loss goals. Its recommended to start with small to moderate deficit. Hope that helps 🙂
I’m confused 🤔, where it says body fat 25% , net carbs 25% has it already calculated those percentages for me or am I supposed to put something in there myself?