You can use this keto macro calculator to plan your diet and achieve your goal weight (if you don't know what to aim for, the ideal weight calculator is there for you). The process of finding your personalized keto macros ratio is divided into four steps.
Step 1: Provide information about yourself.
Your diet should be adjusted to your body's needs. A teenager who plays in his school football team will have a different nutritional intake than his mother, who has a 9-to-5 sedentary job. Our keto calculator takes into consideration the following factors:
- Your sex – Women typically have a lower calorie intake than men;
- Your height and weight – If you're petite, you'll need fewer calories than a tall, well-built sportsman;
- Your age – Younger people need more energy from food; and
- Your activity level – Intuitively, the more physically active you are, the more energy you need.
Step 2: Calculate the calorie intake required for sustaining your current weight.
Our keto macronutrients calculator is based on the Mifflin – St Jeor equation. It allows you to find your basal metabolic rate (BMR) – the amount of energy needed for your body to support its vital functions. This value is calculated according to two formulas – one for men and one for women:
BMR(men) = (10 × weight / 1 kg + 6.25 × height / 1 cm - 5 × age / 1 year + 5) kcal / day
BMR(women) = (10 × weight / 1 kg + 6.25 × height / 1 cm - 5 × age / 1 year - 161) kcal / day
After you calculate your BMR, you need to multiply it by a factor corresponding to your physical activity level:
- Sedentary lifestyle (little or no exercise): 1.2
- Slightly active lifestyle (light exercise or sports 1-2 days/week): 1.4
- Moderately active lifestyle (moderate exercise or sports 2-3 days/week): 1.6
- Very active lifestyle (hard exercise or sports 4-5 days/week): 1.75
- Extra active lifestyle (very hard exercise, physical job or sports 6-7 days/week): 2.0
- Professional athlete: 2.3
In case of doubt, pick the lower number from the list above; most people tend to overestimate their exercise level or forget about the cheat days that happen from time to time.
Step 3: Pick your target weight and an optimal keto diet plan.
Once you know the recommended calorie intake for maintaining your current weight, you can modify it to achieve the desired results. As a first step, decide on your target weight – it can be lower or higher than your current one. Then, choose how fast you want to lose or gain weight.
A typical diet plan allows you to lose 0.5-1 kg (1-2 lbs) per week. Faster weight loss might be dangerous for your health, while a slower pace requires a lot of patience. Naturally, you don't have to be losing weight on the ketogenic diet; a lot of people decide to start this diet because of other health benefits (you can find them in the section health benefits of the keto diet).
It is typically assumed that each pound of body fat stores approximately 3 500 kcal of energy. It means that if you want to lose one pound a week, you need to cut 500 calories per day from your daily calorie expenditure.
As a rule of thumb, you should never go below 1 200 calories a day if you're a woman and 1 800 a day if you're a man. Also, make sure to check your BMI (e.g., using the BMI calculator) to ensure you won't be underweight once you're done with your keto diet!
Step 4: Check out the keto macros ratio chart.
Was that a lot of work? We hope you had a blast filling out our free keto calculator! Now, you can enjoy the results, displayed as a helpful keto macronutrient chart.
The chart presents you with your recommended calorie intake, splits into fats, carbs, and protein, on a weekly basis. You can use it as a guideline when planning your keto-friendly menu for the week!
Even though the chart shows your recommended calories per day, we saved you the hassle of recalculating it into grams. Therefore, you can also use this free keto diet calculator to check how many grams of fats, carbs, and proteins you need.
