Keto Calculator

IIFYM Keto Calculator

Want to know the exact macro split of fat, protein and carbs you need in your ketogentic diet? You’ve come to the right place!​

The IIFYM Keto Macro Calculator uses the latest science to calculate your keto macros… whether you are new to the ketogenic diet or you have a ton of experience and want to dial in your macro split so you can take your fat loss to the next level.

Start now by taking a moment to calculate your keto macros.

Lots of people are talking about the ketogentic diet right now, for good reason! Many people are having major weight loss success while using this diet, and they feel great while doing it.

And let's face it... it's also appealing to imagine that you can eat a constant diet of bacon and cheese and still lose weight!

While restricting carbs to this level can definitely help with retaining water weight, helping you feel full and keeping your calories in check for fat loss, it's also important that you balance your keto macros and make sure you're getting the nutrients you need.

Calculating Keto Macros Manually

If you want to manually calculate your keto macros, the macro split looks like this:

  1. 60 - 80% of daily keto calories should come from fat
  2. 15-30% of daily calories should come from protein
  3. The rest (5-10%) of daily calories should be from net carbs

What is a "net carb"?

A net carb is  what you get when you take the total grams of carbohydrates in an food and subtract the grams of fiber that are in that food.

For example, in 100g serving of sweet potato there are 21.3g of carbohydrates, but 2.4g of that are from fiber. So your net carbs from that serving of sweet potato would be 18.9g of carbohydrates, so that's how many grams would count toward your total carbs for the day.

Make sense? Good.

But how do you know where in that range above you should fall for your ideal keto macros?

That's where the IIFYM Keto Macro Calculator comes in.

Using the Keto Macro Calculator

Using our keto macro calculator will help you with this because it not only calculates the calories you need to eat for your fat loss goals, it then breaks them down into the exact keto macro split you need, so you can:

  • Be certain you're using the right macros for your body and your goals
  • Track your macros - and your overall food intake! - throughout the day
  • Stop guessing whether or not you're at the ratio you need for fat loss
  • Get in to and stay in ketosis easily!

It uses key details like your gender, height, weight, age and how much you work out to calculate the perfect keto macro split you need to achieve the best results on the ketogenic diet.

IIFYM/Flexible Dieting vs. the Keto Diet

As you probably know, we advocate for carbohydrates around here... because, at the root, a calorie is just a unit of energy and nothing more, no matter what type of macro or food it comes from.

So you might think that keto diets and "if it fits your macros" diets are totally incompatible... but they're not!

Ultimately, we're all about food freedom... creating a sustainable diet where you get to eat the foods that you want to eat, that make you feel good, that don't leave in you a constant state of feeling hungry or unfulfilled.

We're all about choice.

So if you choose to follow a keto diet because it's sustainable for you, whether you're doing it just to try it or to see what other health benefits it may have, that's awesome! We're here to help every step of the way.

Want to know more about how keto and flexible dieting can work together? Check out this article.

What to Eat on a Keto Diet

No matter which macro split we calculate for our clients - standardpcos, keto - the very first question we hear is...

What should I eat now that I'm starting this awesome new macro ratio?

And the short answer is... whatever you want, as long as it fits your macros!

The longer answer is a little more complicated. Unless you've been following keto or another low-carb diet like Atkins for awhile, this split is probably going to be super different than what you're used to.

Not only are you probably going to be eating a whole lot more fat than you normally do, you'll also need to really pay attention to those carbohydrates. 

Carbohydrates are the easiest food to over-eat on just about any diet, so it's really important that you are reading your labels and avoiding added sugar.

You do still want to be getting in vegetables and a little fruit, though, since they provide important micro-nutrients that you need to stay healthy.​

So you'll want to focus on eating low-glycemic carbs... which, in a nutshell, are carbs that have a lot of fiber.

Some examples of the kind of veggies and fruits you should be eating:

  • Broccoli
  • Leafy greens (lettuce, spinach, kale)
  • Cauliflower
  • Berries (blueberries, raspberries & strawberries)

But that's not all! To learn more about what to eat on a keto diet, check out this article.

Final Thoughts on the Keto Diet

As long as you follow a diet that creates a caloric deficit - fewer calories coming in than going out - it will result in fat loss.

If you are a person who struggles with limiting your carbohydrate intake on a more standard macro split, the keto diet can be very helpful in helping you create the caloric deficiency you need in your diet.

Also if you tend to prefer higher-fat foods (like cheese and bacon) to high carbohydrate foods (like cookies), this can be a really good way of eating for you.​

So if you like it, I recommend you try it and see how your body reacts.

But please remember...

For many people, the extreme carbohydrate restriction of the keto diet gets grueling fast and ends up not being a sustainable eating plan.

This doesn't mean you have failed, it may just mean it's not the right plan for you.

If you find you have trouble sticking to a low-carbohydrate plan, I highly recommend that you come back here and use our macro calculator to calculate a more balanced macro split.​

While the extra carbs may seem scary, it may actually be a more sustainable diet approach for you... and you might find yourself blasting through fat loss goals faster than you thought possible!