And, of course, the option to ‘Maintain' displays how many calories you need to stay at the same weight you already have. However, if you are gaining weight, you need to intake more calories than your present weight calls for. Losing weight calls for being in a calorie deficit – consuming fewer calories than it takes to maintain your current weight. Whether you are trying to lose, maintain or gain weight, this macro calculator will help. You will have the chance to add how much weekly exercise you do in the form of weightlifting or cardio training afterward. Trying to input your work-life in the ‘Exercise' section will not be as accurate of a calorie and macro reading. Although many jobs demand more physical exertion than others, be sure to include this in the ‘Daily Activity Level' section. The difference between your job and exercise needs to be clear. The Keto Calculator uses a sophisticated algorithm that was created by taking thousands of data points and hundreds of published research findings to calculate the most accurate calorie and macronutrient (carbs, protein, and fat) recommendations that are best suited for you. If you don't already know your estimated body fat percentage, we'll provide you with a range of body fat percentages through various photos of a person within each range to help you identify yours. Known as lean weight, this step is crucial to provide you with the right number of daily macronutrients. It is necessary because the calculator subtracts your body fat from your total weight. Measure Your Body Fat PercentageĪn educated guess of your body fat ratio is needed to fully benefit from this calculator. Anything that helps to be more specific creates your personalized experience. We use your gender and weight as some of the points to determine calorie intake. When using a ketogenic calculator, most people have a specific goal, like losing weight. If you'd like to learn more about how calories and macronutrients work, check out our What Are Macros? post! Include Your Gender and Weight When you try our calculator, you will find out just how many calories and macros you need on a daily basis. On the other hand, that still leaves fat and protein to add up. Try Our Calculatorįiguring out the number of calories and macros needed every day is vital to achieving your weight goals! Typically, keeping your carbs under 50 grams is a good rule of thumb to achieve ketosis (the metabolic state of burning fat for energy). This precisely designed keto calculator will provide you with your highly unique macronutrient needs. 20g or less is fine too.Ketogenic Macro Calculator – Low Carb Number CruncherĪre you about to start a keto diet? Or, have you been on the low carb route for a while? Either way, that is excellent! We've created the macro calculator below to help you discover how many macros to eat daily. NOTE: The 10g carbs for fast fat loss is a stretch goal. If your protein goal isn't in this ballpark, adjust body fat percentage until it is. Men 5 foot tall start at 100g protein and add 5g per inch of height. Women 5 foot tall start around 80-90g protein then add 5g protein per inch of height. Stay inspired by our database of thousands of Keto recipes. Save time with automatic meal plans and grocery lists tailored to specific food preferences and allergies. Our state-of-the-art features make it convenient and fun for everyone to join in. To check if you are in the right range for your protein goal, use this rule of thumb. And Carb Manager isn’t just another Keto diet tracker. If you don't, select "NO" and enter all the measurements. (under 10 years old only the protein target is given for reference)īody Fat Percentage: It is important to get body fat percentage as accurate as possible. If you know it accurately you can enter it. Protein is a goal, fat and carbs are a limit to stay under and Carbs are total carbs, not net carbs. The minimum fat you need is 30-40 grams a day to ensure vitamin absorption and hormone production. NOTE: Set to sedentary for fastest fat loss and set to Fast Weight Loss with PSMF for best fat loss results. Forbes Healths free macro calculator helps you determine your macronutrient needs based on your age, physical characteristics, activity level, and bodyweight goals. Some online tools and calculators can be helpful. This calculator incorporates all the knowledge and experience from 20 years of using keto to help clients. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.
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