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

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.

  • Which System of Measurement Do You Prefer?

    Metric

    Imperial

  • Your Gender

  • Height

    Weight

    • Height

      What is your height in centimeters?
    • Weight

      What is your weight in kilograms?
    • Height

      What is your height in feet?
    • and in inches?
    • Weight

      What is your weight in pounds?
  • Your Age

    What is your current age?
  • Body Fat Percentage

    What Is Your Current 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?
  • Calorie Deficit / Surplus

    What Is Your Goal?

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

    Lbs
  • Activity Level

    Describe Your Daily Activity Level

    • 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.
    • Super 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.

  • Carbs

    Input a deficit percentage to lose weight/fat

    %

    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.

  • Protein

    Carbs

    How many net carbs do you want to eat?

    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. For more details on net carbs, click here!

    Net carbs.

    Protein

    Your Protein Ratio: How much protein do you want to eat (g/lb of lean body mass)?

    Protein is very important but you don’t need to overconsume it 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 Personal Macros

    Your Personal Macros:

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

    Results Summary:

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


    PROTEIN
    FAT
    CARB
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