Macro Calculator

Your Macros are what you will use for Keto to determine what goals you should be striving for each day. You’ll grow into them so don’t panic. I promise that this is the geekiest part of the entire plan. Watch the video and follow the steps.

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

How to Use your Macros

  1. The first week, just worry about the carbs. You want your carbs to be the smallest part of the pie. This is generally 5-10% of your total calories eaten.
  2. Next, you’ll focus on FATS. You’ll learn what they are and how to eat 70% of your calories from them
  3. You’ll then learn about protein including what, when, and how to eat protein.
  4. And finally, we will focus on your restricted calories.

If you want to jump ahead and go straight into all 4 parts: carbs, protein, fats, calories, be our guest.

Please give yourself time to learn this. It’s a new skill and a completely new way of eating for most people.

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