Starting on a Keto diet or Low-carb diet can be overwhelming, there’s so much to think about. But before you learn how to calculate your macro for weight loss, I recommend having a look at How to Start a Keto Diet for beginners, to make sure you know what you are getting into!
My simple keto macro calculator is there to help you understand the number of net carbs, fats, and proteins you’ll need to eat daily to reach your goals.
Because everyone is different and everyone has different goals, this keto diet calculator works out the ideal ratio of carbs, fat, and protein whether you are a man or woman, whether you want to lose weight or build muscle!
That’s right, it is both a macro calculator for weight loss and a macro calculator for bodybuilding, it’s a macro calculator for women and for men!
We have kept our Free Macro Calculator as simple as possible – unlike many keto calculators that assume you have a Ph.D. in nutrition.
So you don’t need to guess your body-fat percentage nor do you need to figure out how much net carbs you need, it will work that out for you!
Now that you have calculated your keto macros, what should you do, where do you start?
All my recipes are keto-friendly. They cover all the aspects of the low-carb or keto diet. So you’ll find everything here, from breakfast recipes to yummy meals, a great dinner to share with your family, or just a quick snack!
To find the recipe that’s right for you, head to the Recipe Search!
I also have a great 14-day Keto Meal plan, that has vegetarian options. This meal plan covers for as low as 17g of net carbs per day, it is ideal for keto beginners.
Note that if my low-carb macro calculator told you to go above 17g, just add some of the optional snacks and you will stay in ketosis!
If you have already been following the low carb diet and have been using my low-carb diet calculator, you can also try my 14-day Intermittent Fasting Meal Plan. By implementing Intermittent Fasting, you can go beyond the Keto Plateau much faster!
Sweetashoney is a website I built out of a passion for providing simple and tasty recipes to everyone.
The information available on this page is coming from many reputable sources, but I am not a doctor!
So if you have any doubt, if you are wondering if the Keto diet would be good for you, make sure you talk to your doctor!
Use this macronutrient calculator as a helper, not as medical advice!
Macros are the essential macronutrients that your body needs to function. Our Simple Macro Calculator can help you find how much of each of the three groups of Macronutrients you will need. These nutrients are:
Carbs are the fuel of our body. Actually, glucose – one of the monosaccharides – is the only molecule that our body can turn into energy directly. Sugar comes mostly from plants (vegetables, beans, legumes, and fruits). The Keto diet is about reducing the carb intake so that the body consumes its stored fat.
Instead of using carbs, we often refer to the Net Carb number which corresponds to the total amount of carbs to which are taken away the Fiber and some of the Sugar Alcohols – because both are technically carbs but aren’t metabolized by the body.
Dietary fats have many roles in our bodies. Fattic acids help absorb some of the vitamins that are only soluble in fats, but good fats are also useful for the brain or even for the heart. The body can turn carbs into fats – for storage. It can also turn fats into glucose which is the mechanism when the body is in Ketosis.
Proteins are made of amino acids that are essential to our bodies. They are the main components of our organs muscles and plenty of other tissues or organs. 21 amino-acids are necessary for the body to function. Nine of them are called essential amino acids because they cannot be synthesized by the body.
Raw macro numbers have to be considered carefully. For example, there is no point in reaching your target of protein if you only get one kind of amino acid. It’s therefore important to keep a varied Keto or low-carb diet to mix the sources and ingredients. Always consult with a nutrition professional!
Our Macro Calculator uses a method globally regarded as the most accurate and reliable, the Mifflin-St Jeor Formula in order to calculate the Base Metabolic Rate (BMR) which is the typical amount of calories that your body needs in a day. We then use various other factors like your fitness goal and current activity level to come up with your macros.
We use this BMR value, your goal, your activity level, and the diet you want to use to figure out your ideal amount of net carbs per day.
There are a number of important factors that influence your metabolism and are therefore essential to our Keto Macro Calculator. Height and Weight are obvious because the taller and bigger the body, the more energy it requires.
Age is of influence as well, because as the body grows older, its metabolism and thus its requirement in energy from food reduces.
Gender has a strong effect as well. Actually, most formulas to calculate your metabolism have Age, Weight, Height as factors, but Gender generally calls for a whole different equation. The Mifflin-St Jeor formula is actually two formulas because female and male bodies work quite differently.
Your activity level is an approximate estimate of how much intense activity you do during a typical week.
Sitting most of the day, no physical activity, or less than 5,000 steps a day
Mostly sitting, but some work on a standing desk, some housework activities (laundry, gardening, etc.) or between 5,000 and 7,000 steps a day
Some additional activities like walking at a good pace, playing tennis with friends, or reaching more than 7,000 steps a day
Several high-intensity activities per week like running, cycling, group fitness, etc. or 10,000 steps a day
Cardio activities every day, more than 10,000 steps a day
One important factor necessary for the Simple Macro Calculator is the body-fat percentage. This ratio is essentially how much of the weight is made of fat vs non-fat. However, unless you have special devices to measure this accurately, it can be hard to estimate. Therefore, the calculation is based instead on your silhouette, which is often more accurate at estimating the body fat.
We don’t all have the same goal when it comes to the diet that we follow. Choose there what yours is.
The Ketogenic diet is probably one of the most efficient diets to shed some pounds quickly. However, it may not be suitable for everyone, either for health reasons or because it’s a commitment too intense.
The good news is that it’s still possible to achieve your goals, even with a low-carb or moderate-carb diet. It will just take a little bit longer!