Keto Calculator: Easy & Accurate Way To Find Your Macros | KetoVale

Keto Calculator

Are you ready to start your keto lifestyle? Let us help you calculate your personal macros and how much fat,
protein and carbs you should eat based on your personal information.

  • What unit type do you prefer?

    METRIC

    IMPERIAL

  • Your gender

  • Height & weight

    • What is your height in centimeters?
    • What is your current weight in kilograms?
    • What is your height in feet?
    • and in inches?
    • What is your current weight in pounds?
  • Your age

    What is your current age?
  • Body fat percentage

    What is your body fat percentage?

    Body Fat Percentage and Body Mass Index (BMI) are 2 different things. If you are unsure about your body fat percentage, check this guide here!

    What is your body fat percentage?
  • DEFICIT / SURPLUS

    What Is Your Goal?

    • Lose Weight
    • Maintain
    • Gain Muscle
  • How Much Weight You Want To Lose?

    Lbs
  • ACTIVITY LEVEL

    How active are you?

    • Sedentary
      Having little or no physical activity, being somewhat inactive, typically an office job.
    • Lightly Active
      Light exercise (20 minutes per day, 1-3 times a week) or having a retail job with a good amount of walking.
    • Moderately Active
      A lightly active day job with physical labour such as a waitress or exercise 3 times a week.
    • Very Active
      A very active day job such as construction workers or intense amount of exercise 5-7 times a week.
    • Add your own custom level

      If you use a heart rate monitor and want to input a specific calorie expenditure. The number you input will replace our calculations entirely.

      Note: This is for advanced users only.

    How much of a deficit do you want?

    %

    It's NOT recommended to go above a 30% calorie deficit (for weight loss) or above a 15% calorie surplus (for muscle gain). If you want to lose weight, try between 10%-20% deficit. For muscle gain, try 10% surplus.

  • CARBS & PROTEIN

    How many carbs do you want to consume?

    For ketogenic diet, your daily carb intake should be 5% or less of your total calories consumed. This works out to be between 20g -25g net carbs a day for most people. If unsure, just put 20g.

    Net carbs.

    How much protein do you want to consume?

    Protein is very important but you don’t need to over-consume on a ketogenic diet. To keep it simple, stay between 0.7g-0.8g to maintain muscle and between 0.8g to 1.2g to build muscle. If unsure, start with 0.8 because it works well for most people.

    The unit here is gram per pound of lean body mass. For more details, read this guide.

    g.
  • Your macros

    Your Personal Macros:

    • 0 calories
    • 0 g fats
    • 0 g carbs
    • 0 g protein

    Results Summary:

    You need 0 calories from 0g of carbs, 0g protein, and 0g fats to achieve your goal.
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