Keto Macro Calculator: Daily Calories, Fat, Protein and Carbs
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On keto, you set carbs low (often 20 to 50 grams), protein by body weight, and fat makes up the remaining calories. A 190 lb, 70 inch, 35-year-old man aiming to lose weight gets about 1,983 calories, with 150 g fat, 138 g protein and 20 g net carbs.
A 35-year-old man weighing 190 lb burns about 2,479 calories a day. For weight loss, aim for about 1,983 calories: 150 g of fat (68%), 138 g of protein (28%) and 20 g of net carbs (4%).
- Fat1,352 kcal68%
- Protein552 kcal28%
- Net carbs80 kcal4%
Show the steps
- Resting energy (Mifflin-St Jeor): 10 × 86.2 + 6.25 × 177.8 − 5 × 35 + 5 = 1,803 kcal.
- Maintenance: 1,803 × 1.375 = 2,479. Goal factor 0.8 gives 1,983 kcal.
- Protein: 1.6 g × 86.2 kg = 138 g. Carbs: 20 g.
- Fat: (1,983 − 552 − 80) ÷ 9 = 150 g.
Keto macros
BMR (men) = 10 W + 6.25 H − 5 A + 5; (women) = 10 W + 6.25 H − 5 A − 161
Calories = BMR × activity × goal factor
Fat grams = (calories − 4 × protein − 4 × carbs) ÷ 9
- Net carbs are total carbohydrate minus fiber. A ketogenic diet is not right for everyone. People with diabetes, kidney or liver disease, or who are pregnant should talk to a doctor first.
- These are starting estimates. Adjust after a few weeks based on your results.
Estimates for planning and learning, not financial, tax, legal or medical advice. Check figures with your lender, tax preparer or doctor before you act.
About this calculator
A ketogenic diet is very low in carbohydrate and moderate in protein, with fat supplying most of the energy. To follow it you need three numbers: how many calories to eat, how many grams of net carbs to stay under, and how much protein to eat. Fat fills the rest.
This calculator estimates your resting energy with the Mifflin-St Jeor equation, applies an activity level and your goal, and then sets protein by body weight and carbs at your chosen limit.
How to use it
- Enter your age, sex, weight and height.
- Pick your activity level and goal.
- Set your net carbs per day, and optionally the protein per kilogram.
- Read your calories and grams of fat, protein and carbs.
How the macros are set
- Carbs: fixed at your limit, usually 20 to 50 grams of net carbs a day.
- Protein: 1.2 to 2.0 grams per kilogram of body weight, enough to protect muscle without too much.
- Fat: the remaining calories divided by 9.
Safety
A ketogenic diet is not right for everyone, including people with some kidney, liver, pancreas or gallbladder conditions, and pregnant women. If you take medicines for diabetes or blood pressure, talk to your doctor before you start.
Sources
Quick check: test yourself
How many calories are in a gram of fat?
Correct answer: 9. Fat has 9 calories per gram; protein and carbohydrate have 4.
What are net carbs?
Correct answer: Total carbohydrate minus fiber. Fiber is not digested for energy, so it is subtracted.
What does TDEE stand for?
Correct answer: Total daily energy expenditure. It is the calories you burn in a day, including activity.
Pick an answer for each question.
Common questions
How many carbs should I eat on keto?
Most people stay between 20 and 50 grams of net carbs a day.
How much protein on keto?
About 1.2 to 2.0 grams per kilogram of body weight.
What are net carbs?
Total carbohydrate minus fiber.
Is keto safe?
It is not suitable for everyone. Ask your doctor, especially if you have a medical condition or take medicine.
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