![]() ![]() Many people choose to follow a ketogenic diet for health benefits other than weight loss or muscle gain. You can experiment by changing the caloric deficit (moving the dot) and seeing how your macro amounts go up or down. Once you choose your deficit percentage, your final macro amounts (carbohydrates, fat, protein) and daily calories will be visible at the bottom of the calculator. Eating too little can backfire if you feel too hungry and low in energy to continue with the plan. The generally recommended caloric deficit to lose weight is between -24% and -20%, so the default setting of the keto calculator is -20% if you don’t move the dot.Ī higher deficit isn’t necessarily better. Drag the dot to the right for less of a deficit (more gradual weight loss).Drag the dot to the left for more of a deficit (faster weight loss).How? Click or tap the green dot that is located on the horizontal green line. This is true even when you’re following a low-carb diet (or any other eating plan.) Why? To lose weight, you must eat fewer calories than the amount your body needs to maintain. If you select “Lose weight” as your Goal, you will have to decide how much of a caloric deficit you want. Using the ketogenic macros calculator for losing weight The next and final step depends on which goal you choose. Very active: intense exercise 3 or more days per week.Moderately active: moderate exercise 1 - 3 days per week.Lightly active: light exercise 1 - 3 days per week.Sedentary: little to no exercise, sitting for most of the day.Click on the downward facing arrow to see the 4 options, and select the one that best describes your usual lifestyle: ![]() *If you prefer to use centimeters and kilograms, select “Metric” in the upper right-hand corner of the calculator.Height (in feet and inches) and Weight (in pounds).Gender (men and women have different nutritional needs).To use the free keto calculator, enter the following information in each space provided: That’s why you have to put these details into the calculator to get your results. Your age, gender, height, weight, and activity level have a direct impact on the amount of nutrients your body needs. The thing is, each person’s ideal keto numbers are a little bit different. (If you’re new to keto, check out this beginner’s guide to learn more about how it works.) This way, you can enter ketosis and start burning fat for energy. To follow the keto diet effectively, you need to calculate how many of these nutrients to consume each day. Macros, also known as macronutrients, are divided into 3 types: fat, protein, and carbohydrates. Want some guidance on how to use the free keto calculator? Keep reading! Not one for reading the instruction manual? Go ahead and experiment! You can see how the results change in real time based on your selection. Try it out for yourself! We'll walk you through each step. You'll also find out how many calories you should eat for keto. You will discover how many grams of carbohydrates, protein, and fat to eat each day in order to hit your optimal keto ratios. This free online tool is an easy way to calculate your macros for a low-carb ketogenic diet. If you're wondering "How do I find my macros for keto?" you've come to the right place. ![]()
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