Why Use a Keto Macro Calculator
A free keto macro calculator is a great place to start when deciding to start this healthy way of eating. The ketogenic diet is a very low carb diet that has the goal of shifting your body into the metabolic state of ketosis. The best free keto calculator will give you the amount of fat, protein, and carbs you can eat and remain in ketosis. The ratio of carbs, protein and fat can also be important depending on your goals. Knowing where to start with your macros is very important when starting your ketogenic journey. This keto macro calculator will give you the appropriate macros to get you to your goals whether it’s losing, gaining or maintaining your weight! Click here to jump straight to the calculator and stop back soon for a new version that has higher protein and PSMF options!
Free Keto Macro Calculator for Ketosis
First we should clarify what macros are for those that aren’t used to tracking food intake. Macronutrients are fat, protein and carbohydrates. The standard American diet is typically very carb-heavy and won’t allow you to get into ketosis.
Ketosis is a metabolic state that is achieved through limiting carbs to 20-30 grams per day, or by drinking a ketone supplement. This level of carbohydrate consumption is considered a very low carb diet. If you’re very new to this way of eating, please make sure you read through our Complete Beginner’s Guide to the Ketogenic Diet. It gives a great overview of how to approach eating low carb along with practical tips and how to get started.
What are ketones?
Ketones are an alternate fuel your liver can make when there isn’t enough glucose. From an evolutionary perspective, ketones were necessarily and brilliant! Think about it…back many years ago when we were without a fast-food restaurant or grocery store on every corner, we relied solely on what we could hunt or gather. Even crops, are evolutionarily speaking, a very recent change to our food system. Without the ability of a body to run on fat for fuel, we would have surely died. Instead, we have this wonderful, clean, alternate source of fuel called ketones that your brain actually prefers.
Ketones are the product of your liver breaking down fat for fuel in the absence of glucose. They also act as signaling metabolites in your body. Ketones suppress appetite and offer a clean energy source.
A keto macro calculator gives you an idea of not only how many carbs you should eat in a day, but also the amount of protein and fat you should eat. The resulting keto macros and calories based on your activity level, height, weight and current body fat amount.
Although body fat can be estimated using this handy calculator, we recommend getting a true body fat measurement through a DEXA scan, BodPod or calipers. This will allow you to track body fat loss over time which is much more valuable than weight alone. Calipers are very inexpensive and you can order them on Amazon.
This keto calculator also takes into account whether you intend to maintain, gain or lose weight.
How to Calculate Keto Macros
HeightEnter in meters using decimal point. e.g. 1.80
Here you can enter a different value for your calorie intake. To lose weight, enter a negative calorie deficit value (recommended max -30). To gain weight, enter a positive calorie surplus value (recommended max 15).
Based on KetoDiet Calculator