Keto Calculator

Why Should You Calculate Your Keto Macros?

Many people rave about the ketogenic diet these days, and for good reason.This low-carb, high-fat diet has helped numerous individuals achieve major weight loss success while making them feel great and energized.

And let’s face it, the idea of eating bacon, cheese, and other delicious fatty foods while still losing weight is certainly appealing!

However, restricting carbs drastically requires balancing macros and nutrients properly. While cutting carbs helps shed water weight, keeps you full, and controls calories for fat loss, you must consume the right ratios of fat, protein, and nutritious low-carb foods.

It is important to balance your keto macro ratios and ensure you’re meeting your body’s nutritional needs.

How to Calculate Keto Macros Manually?

If you want to calculate your keto macros without using a keto macro calculator, the macro split looks like this:

60 – 80% of daily keto calories should come from fat
15-30% of daily calories should come from protein
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 a food and subtract the grams of fiber that are in that food.

For example, in a 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 you should fall for your ideal keto macros?

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

How to Use IIFYM Keto Calculator to Get Your Keto Macros?

Using our keto macro calculator will take the guesswork out of designing an effective keto diet for fat loss. This handy yet powerful tool calculates the precise calorie intake and keto macro ratios tailored to your specific goals, gender, height, weight, age, and activity level.

By using this keto macro calculator, you’ll:

Gain confidence in knowing the right macros for your body and fitness goals
Stay accountable by easily tracking your daily keto macros and overall food intake
Stop guessing whether or not you’re at the ratio you need for fat loss
Effortlessly enter and maintain a state of ketosis for accelerated results

Our keto weight loss calculator empowers you with the personalized macronutrient blueprint you need to discover your full potential on the ketogenic diet.

Keto Macro Calculator: Why Do You Need to Enter Your Gender, Height, Age, and Weight?

Our keto macro calculator requires your gender, age, height, and weight to deliver highly accurate and personalized results for your ketogenic journey. .

Optimal Precision:

The information you provide allows us to personalize your macronutrient calculations precisely to your unique needs on a ketogenic diet. We leave no room for guesswork or generalized assumptions.

Our keto calculator uses the Mifflin-St. Jeor Formula, which numerous scientific studies have validated as the most accurate method available. This equation surpasses the precision and effectiveness of other popular formulas like Harris-Benedict or Katch-McArdle.

These personal details are important because your gender, weight, age, and height play crucial roles in determining the optimal calorie intake and macro ratios for successful keto diet weight loss. By using these factors, our calculator ensures you have the right macro blueprint to achieve your goals efficiently and sustainably.

Why Do We Need Your Body Fat Percentage For Our Keto Calculator?

Your body fat percentage is used to determine your lean body mass accurately. This means you’ll get to know the exact amount of protein you should consume to lose weight or build lean muscle mass.

Here’s why it’s important:

Protein Intake accuracy: By using your body fat percentage, the IIFYM calorie calculator can customize your protein intake and other macros for keto diet. It makes sure that you don’t consume too much or too little protein. This is important if you want to reach your weight loss goals safely and without losing lean muscle mass by eating foods that are keto friendly.

How to Measure Your Body Fat Percentage Accurately?

DEXA scans offer the most precise measurement of your body fat percentage and are readily available in gyms and some medical facilities. If unavailable, you can also use quality calipers. As a last resort, you can estimate your body fat percentage visually, but it’s not that accurate.

Why Do We Need Your Activity Level for our Ketogenic Calculator?

With your activity level, our keto macro calculator can find the least number of calories your body burns daily.

Using this information allows our keto calculator to determine your BMR or Basal Metabolic Rate.

This calculator uses this information in conjunction with your body fat percentage to calculate your exact calorie needs for your precise goals.

Your Basal Metabolic Rate is the number of calories your body burns at rest and through the digestion process.

When you combine your BMR with your activity level, you get your Total Daily Energy Expenditure (TDEE).

TDEE is your overall calorie expenditure per day.

For better accuracy, you can input data from a heart rate monitor or third-party software in our keto calculator’s activity level section to fine-tune your macro profile.

What Exactly Do Your Keto Calculator Results Mean?

When you input your data and compute your macros, you’ll get some numbers as a result. But what do those numbers mean? Let’s take a look:

Calories:

Calories are essentially the units of energy that you get from your food. If you follow a keto diet and want to change your body composition, you must monitor your calorie intake very carefully.

You’ll either enter a calorie deficit i.e. consuming fewer calories than needed to maintain weight. This will lead to weight loss. Alternatively, you can create a calorie surplus i.e. consuming more calories than necessary. This will result in weight gain.

Notably, these changes mainly affect your overall weight rather than specifically targeting fat loss or weight gain. The composition of weight loss or weight gain (fat, muscle, or water) depends on various factors, including macronutrient intake (fat, protein, carbohydrates).

By understanding your keto macro calculator results, you can adjust your dietary approach for optimal outcomes.

Macros for keto diet: How to Lose weight on a keto diet?

Let’s take a look at how you can adjust three important macronutrients when following a ketogenic diet:

Carbohydrates: To enter ketosis, you need to keep your carb intake low. Lowering carbs can also lead to significant water weight loss.
Protein: For muscle maintenance or growth, you need adequate protein consumption. Insufficient protein intake may result in muscle loss.
Fat: By adjusting your fat intake, you can manipulate your overall calories for weight management. Losing weight on a keto diet is all about achieving the right balance of protein, carbohydrates, calories, and fat. This can boost your overall fat loss percentage dramatically.

…To determine your ideal Ketogenic macros for you, convert your macro numbers to calories. Remember:.

Carbs have 4 calories per gram
Protein has 4 calories per gram
Fat has 9 calories per gram

With this simple information, you can make informed decisions about your dietary choices and achieve your health goals effectively when it comes to designing your keto diet for losing weight.

You deserve it, and we are here to help.

Keto Diet for Weight Loss: What is a Calorie Deficit/Surplus?

In layman’s terms, a calorie surplus means that you’re consuming more calories than you need.

On the other hand, a calorie deficit means you’re consuming fewer calories than your TDEE or total daily energy expenditure.

So, if you’re trying to lose weight with a keto diet and consuming foods that are keto friendly, you need to create a calorie deficit. Here are some points to consider:

A deficit of 10-20% is commonly recommended for weight loss when following a ketogenic food plan.
High deficits, ranging from 20-30%, are possible but often challenging due to hunger.
However, exceeding a 30% deficit can potentially harm your metabolism in the long term, according to research.

On the other hand, if you want to build muscle, you need to achieve a calorie surplus. Here’s what you should keep in mind:

- To gain lean mass effectively, you’ll likely need to consume extra calories.
- Experts usually suggest a surplus of 5-10%.
- Yet, exceeding a 10% surplus may result in excessive weight gain.

Basics of Keto Diet: Why Do You Eat So Few Carbs When Following a Keto Diet?

When you eat fewer carbs, you experience several scientifically proven benefits of the keto diet. In most ketogenic food plans, a common rule is to consume below 30g of total carbs daily.

To effectively lose weight, you can even go for 20g net carbs or fewer each day.

By limiting carbs, it’s easier to achieve ketosis – a metabolic state crucial for the ketogenic diet.

Limiting carbs on a ketogenic diet? Why do you still need a keto calculator?

Here’s why calories matter:

Regardless of your carb intake, weight loss depends on a calorie deficit.
Reliable research supports this. You can achieve weight loss in both high and low-carb diets if calories are controlled.
A Keto diet weight loss calculator can help you manage calorie and macronutrient intake, which can boost your chances of success dramatically.

Macros for keto diet: Are Your Macros Correct For Weight Loss?

If you’re confused about whether your ketogenic macros are set up correctly for your keto diet, here’s what you need to know:

Many people worry that their keto diet macro calculator is recommending too many calories. However, the truth is that you can easily lose weight with a keto diet even if you consume 1600-1800 calories every day

Just follow the recommended macros for keto diet and spread your meals throughout the day. Don’t stress over exact numbers; a slight fluctuation is not a big deal as long as you’re within the recommended limits.

So, trust your keto macros, spread out your meals by following a well-designed ketogenic food plan, and don’t fret over minor variations.

Why Do You Need IIFYM Keto Macro Calculator to Get Accurate Results?

Let’s face it – starting with keto-friendly foods and targeting macros for a low carb diet can naturally lower your calorie intake. This simple strategy will help you achieve consistent weight loss. On the downside, with this approach, you might hit a weight loss plateau, leaving you unsure of your next steps.

This is where our keto macro calculator comes into the picture.

By using this user-friendly free Keto diet calculator, you can easily optimize your dieting efforts because you’ll have personalized estimations for your precise fat, protein, carbs, and calorie intake.

To meet your macro goals by including Keto diet friendly foods in your diet, we also recommend using macro and calorie tracking apps like Macro Tracker.

So, by taking advantage of our cutting-edge and FREE keto calculator, you can find the precise macronutrient breakdown within seconds. This will:

Significantly boost your chances of success with a keto diet.
Help you determine how to Induce and maintain ketosis with your keto diet for losing weight
Keep your keto diet on course, especially with consistent keto macro tracking
Eliminate the guesswork from your dietary intake
You’ll experience the full array of benefits associated with keto dieting as well as ketosis.

In summary, utilizing our IIFYM keto macro calculator will improve your chances of success, keep you in ketosis in a healthy manner, and remove the guesswork from your dietary choices.

Keto Macro Calculator: What Should I Do Next?

Once you’ve used our keto macro calculator, here’s your next steps:

Explore our keto guide, recipes, food list, and carb tracking guide.
Check out our keto-friendly and macro-friendly recipes
Use a calorie-tracking app.
Refer to our Macro Calculator to balance your macronutrient intake.

These steps will help you customize your diet to meet your goals safely and efficiently.

Ketogenic Diet: How To Meet Your Keto Macros?

Here’s a simple yet effective approach to help you meet your ketogenic macros easily.

Reduce your intake of non-keto foods and focus on keto-friendly options.
Do Not Eat: Grains, sugar, fruit, tubers.
Do Eat: Meats, low-carb vegetables, high-fat dairy, nuts and seeds, avocado and berries, sweeteners, and other fats.

How Do I Meet My Protein Macros For Keto Diet?

The first step is to include a good protein source in each meal. Here are some common protein sources suitable for your keto diet:

Shellfish
Red Meat
Poultry
Nut Butter
Low Carb Protein Powders
Fatty Fish
Whole Eggs
Pork
Organ Meat
Sausage and Bacon (with no added sugar, dextrose or maltodextrin)
Higher Protein Cheeses

In a nutshell, to meet your protein recommendations effectively:

Include 2-3 Foods that are keto friendly containing these protein sources.

If needed, supplement your meals with additional high-protein foods from the above list.

For instance:

To increase protein without adding excess calories or fat:

Mix unflavored protein powder into your keto dressing or sauce (note: this may alter its consistency).
Choose egg whites.
Include turkey, white meat chicken, or lean fish in your meal.
Prepare your protein shake with an isolate protein powder.

To enhance both protein and fat intake:

Include fat-rich meats such as sausages, bacon, or high-fat cuts of meat.
Add extra high-protein cheese such as parmesan, mozzarella, or cheddar.
Include whole eggs in your meal.
Enjoy high-protein nut butter or nuts almond or peanut butter.

Keto Macro Calculator: How To Meet Your Fat Keto Macros?

If you’re just starting the keto diet, you might find consuming so much fat overwhelming.

How can you enjoy all that fat while staying on track with your Keto diet for losing weight? By simply including a variety of keto-friendly foods available to you.

Consider these high-fat keto foods to meet your dietary fat requirements:

Fatty Fish
High-fat Meats (e.g., pepperoni and bacon)
High-fat Cheese (such as cream cheese)
Animal Fat (non-hydrogenated)
Lard
Tallow
Avocados
Egg Yolks
High-fat Nuts ( such as pecans and, brazil nuts)
Butter/Ghee
Mayonnaise
Coconut Butter
Cocoa Butter
Olive Oil
Coconut Oil
Avocado Oil
Macadamia Oil
MCT Oil
Heavy Cream
Sour Cream
Fat Bombs

To optimize your ketogenic macros, consider combining protein-rich and fat-rich foods, or opt for keto-friendly foods rich in both protein and fat in each meal.

For instance, pairing fatty fish or high-fat meat with protein-rich cheese alongside low-carb vegetables creates a satisfying, keto-friendly food plan. Alternatively, if you simply need to boost your fat intake, include healthy oils, animal fats, high-fat cheese, and butter in your snacks or meals.

Let’s take a look at some practical suggestions:

To increase your protein and fat intake in meals:

Include meats that are rich in fats such as bacon
Eat egg yolks or whole eggs.
Add extra high-protein cheese.
Enjoy a keto smoothie or milkshake with added MCT oil if necessary.

To maximize your healthy fat consumption:

Use high-fat dairy as toppings.
Include sliced avocado in meals or as snacks.
Indulge in fat bombs when needing extra fat.
Drizzle extra oil over meals.
Include high-rich nuts such as macadamia nuts, pecans., and brazil nuts
Use keto-approved dressings to enhance flavor.

For more ideas on high-fat and/or high-protein keto meals and snacks, explore our collection of macro-friendly recipes.

How Do I Track My Net Carbs on a Keto Diet?

You can easily monitor your net carbs by utilizing apps like Cronometer, which automatically calculates them for you.

To ensure success with the ketogenic diet for weight loss, our coaches can help you configure Macro Tracker for precise carb tracking.

Alternatively, you can manually calculate net carbs by summing them up your entire day.

In summary:

Utilize apps like Cronometer for automated net carb tracking.
Follow our guide for configuring Cronometer (and Macro Tracker) effectively.
Manually calculate net carbs or seek guidance if needed.

How can I tell if I’m in ketosis?

You have several options to test for ketosis:

The most accurate method is a blood ketone test.
For beginners, a breath or urine ketone test can also be informative.

However, these tests become less effective as your body adapts to ketosis:

Once you’re keto-adapted, breath and urine ketone tests may not accurately reflect your ketone levels.

If you lack access to testing kits, watch out for these signs:

Reduced hunger between meals
Decreased cravings for carb-rich foods
Enhanced focus and brain function
Heightened energy levels
Better mood and lower stress levels

In summary, to determine whether you’ve achieved ketosis, you can take a blood, breath, or urine ketone test, or observe changes in hunger, cravings, cognitive function, energy levels, mood, and stress.

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 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, and that don’t leave you in 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.

Ready to Start Your Keto Transformation?

Now that you’re armed with the knowledge to kickstart your keto diet, it’s time to take action. Use our IIFYM Keto Calculator to customize your macros with accuracy and achieve your weight loss goals effectively. If you’re looking for a structured approach to weight loss, our weight loss programs are designed to provide just that.

But why stop there?

If precision is what you need, the Macro Blueprint offers a customized solution that fits your lifestyle. With customized recommendations and expert guidance, you’ll maximize your success on the keto diet.

In just 16 weeks, our Deadline Diet can transform your body, and with our guarantee, you have nothing to lose.

So, what are you waiting for? Start your transformation today and get the best out of keto with our tools and resources.

Calculate your keto macros now and take advantage of our range of IIFYM’s world class tools and resources to take your journey to the next level. Achieve your dream body with ease – it’s just a click away.

Frequently Asked Questions

How can I calculate my keto diet?

In general, the standard macro breakdown for a keto diet is 60%-80% fats, 15-30% protein, and 5-10% carbohydrates. Alternatively, you can use the recommended values provided by the keto macro calculator for more precise results. Once your macros fit this structure, your body will enter ketosis. For instance, on a 2000-calorie diet, this means approximately 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.

What is the perfect macro ratio for keto?

A standard macro breakdown for keto usually resembles the following:

-Carbohydrates: 5-10% of total calories.

-Protein:15-25% of total calories.

-Fat: 70-80% of total calories.

In general, the ketogenic ratio is the ratio of fats(grams) to carbohydrates (grams) plus protein(grams) in the diet. However, traditional ketogenic diets contain a very high percentage of fat with a ketogenic ratio of 4:1.-

How quickly can I lose weight with keto?

For people who don’t exercise, the weight loss speed on a ketogenic diet can vary from 1 to 2 pounds a week. This means, if you’re looking for drastic weight loss, you’ll need a few months to reach your goals.

For optimal results, make sure you get sufficient sleep, lead an active lifestyle, lower your stress levels, and eat low-carb, nutritious, and whole foods when possible.

How do you count keto?

If you’re following the keto diet, make sure to monitor the intake of “net carbs” in foods. You can calculate the net carb count per serving by deducting the fiber content from the total carb count. In the case of processed food, you need to subtract half of the sugar alcohol calories as well.

Sources

Kirkpatrick CF, et al. (2019). Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate (including ketogenic) diets for the management of body weight and other cardiometabolic risk factors: A scientific statement from the National Lipid Association Nutrition and Lifestyle Task Force.

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Ota M, et al. (2019). Effects of a medium-chain triglyceride-based ketogenic formula on cognitive function in patients with mild-to-moderate Alzheimer’s disease.
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Tay J, et al. (2018). Effects of an energy-restricted low-carbohydrate, high unsaturated fat/low saturated fat diet versus a high-carbohydrate, low-fat diet in type 2 diabetes: A 2-year randomized clinical trial.
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Allen, B. G., et al. (2014). Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism.
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Bueno, N. B., et al. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: A meta-analysis of randomised controlled trials [Abstract].
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Gibson, A. A., et al. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis [Abstract].
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Hallböök, T., et al. (2014). The effects of ketogenic diet on behavior and cognition.
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Effects of ketogenic diets on cardiovascular risk factors: Evidence from animal and human studies.
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Mansoor, N., et al. (2016). Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: A meta-analysis of randomised controlled trials [Abstract]. https://www.ncbi.nlm.nih.gov/pubmed/26768850

Paoli, A., et al. (2012). Nutrition and acne: Therapeutic potential of ketogenic diets [Abstract]. https://www.ncbi.nlm.nih.gov/pubmed/22327146

Weber, D. D., et al. (2018). Ketogenic diet in cancer therapy [Abstract]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842847/

Abdullah SM, et al. (2018). Long-term association of low-density lipoprotein cholesterol with cardiovascular mortality in individuals at low 10-year risk of atherosclerotic cardiovascular disease.
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Kim JY, et al. (2021). Optimal diet strategies for weight loss and weight loss maintenance.
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Watanabe M, et al. (2020). Scientific evidence underlying contraindications to the ketogenic diet: An update.
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D’Andrea Meira, I., et al. (2019). Ketogenic diet and epilepsy: What we know so far.
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Gomez-Arbelaez, D., et al. (2018). Resting metabolic rate of obese patients under very low calorie ketogenic diet.
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Klement, R. J. (2019). The emerging role of ketogenic diets in cancer treatment.
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Kossoff, E., & Sirven, J. (2013). Ketogenic diet.
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Customize Your Keto Diet with the Perfect Macronutrient Ratios

Calculate Your Keto Macros to Stay in Ketosis and Burn Fat Efficiently

How would you like to receive your Macros?

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How Fast Do You Want to Reach Your Goal Weight?

Experience Level Tracking Macros

Describe your goal

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Welcome To the Most Accurate Keto Calculator In The World!

The more precise you are, the more accurate your results will be!

Why Should You Calculate Your Keto Macros?

How to Calculate Keto Macros Manually?

How to Use IIFYM Keto Calculator to Get Your Keto Macros?

Keto Macro Calculator: Why Do You Need to Enter Your Gender, Height, Age, and Weight?

Why Do We Need Your Body Fat Percentage For Our Keto Calculator?

How to Measure Your Body Fat Percentage Accurately?

Why Do We Need Your Activity Level for our Ketogenic Calculator?

What Exactly Do Your Keto Calculator Results Mean?

Macros for keto diet: How to Lose weight on a keto diet?

Keto Diet for Weight Loss: What is a Calorie Deficit/Surplus?

Basics of Keto Diet: Why Do You Eat So Few Carbs When Following a Keto Diet?

Limiting carbs on a ketogenic diet? Why do you still need a keto calculator?

Macros for keto diet: Are Your Macros Correct For Weight Loss?

Why Do You Need IIFYM Keto Macro Calculator to Get Accurate Results?

Keto Macro Calculator: What Should I Do Next?

Ketogenic Diet: How To Meet Your Keto Macros?

How Do I Meet My Protein Macros For Keto Diet?

Keto Macro Calculator: How To Meet Your Fat Keto Macros?

How Do I Track My Net Carbs on a Keto Diet?

IIFYM/Flexible Dieting vs. the Keto Diet

Ready to Start Your Keto Transformation?

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