Units
Gender
Age
years
Weight>
stones lbs
Height
feet inches
Activity Level
Goals
Body fat
%
Net carbs
grams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is: 1536 kcal
Calories to consume: 2027 kcal
Your fat intake should be: 184 grams
Net Carbs Protein Fat
25 grams 69 grams 184 grams
100 kcal 275 kcal 1653 kcal
5 % 14 % 81 %

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

Understanding Keto Macros

Your primary goal on the keto diet is to shift your body away from burning glucose and toward burning fats for fuel.

How do you do this?

By eating a high-fat, moderate-protein, and ultra-low-carb diet so that your body enters ketosis and starts producing ketones from fat and using them, instead of carbs, for energy!

Your success on the keto diet depends on how well you manage your macros: Fat, Protein, and Carbs…which is why we’ve given you the exact grams and calories of each for your desired goal.

Interpreting Your Keto Calculator Results

When you use the Keto Calculator above, it’s important to be honest about your activity level. Let’s break down what sedentary, lightly active, moderately active, very active, and athlete/bodybuilder mean.

  • Sedentary: Doesn’t just mean sitting on your bum all day, although that definitely places you in the sedentary category. If you have a desk job and don’t work out every day, you’re likely living a sedentary lifestyle. Sure, you might do some housework or light gardening, shop and give the pup a quick walk, but these daily activities aren’t enough to push sedentary into the lightly active zone.
  • Lightly Active: You’re up and at ‘em throughout the day. You walk for at least 30 minutes a few times a week, or do a more intense physical activity for 20 minutes. You aren’t totally desk-bound for 8 hours a day, and movement is consistent and varied.
  • Moderately Active: You seek out exercise and physical activity on the regular, in addition to being involved in daily physical activities that have you moving, bending, lifting, and expending energy. Perhaps you’re a construction worker who works out a couple times a week. Or you hike for 2-3 hours a week, or engage in vigorous exercise for 50 minutes but don’t really go above 2.5 hours of aerobic exercise a week. You might hit the gym 3 to 5 times a week, on average.
  • Very Active: You’ve got a labor-intensive job and you’re a fitness enthusiast who engages in intense exercise 6 to 7 days a week. You’re in the CrossFit classes, you’re a HIIT champion, and you’re committed to a strength-training program to complement your cardiovascular activities. Your workouts are extreme and challenging, and you are not one to shy away from daily play and physical activities in between.
  • Athlete/Bodybuilder: We’re talking at the competitive level, people. You know who you are. The Unstoppables. It’s twice a day every day for these peak performers!

To get the right target macros, you also need to know your body fat percentage. You can purchase fat calipers for $5 to accurately measure your body fat percentage, or get tested at your gym. Trainers LOVE to test body fat.

Here’s a quick reference chart if you’re anxious to find out your keto grams.

Women (% fat) Men (% fat)
Athletes 14-20% 6-13%
Fit 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus

 

And you’ll want to set your carbs between 20 and 30 grams.

Alright…what are your results? We recommend following a moderate calorie deficit/surplus to achieve your keto goals, be they weight loss or weight gain.

While keto diet expert advice can vary as to the precise percentages of macros, we’ve found the most success eating…

  •     80% Fat
  •     15% Protein
  •     5%   Carbs

So just follow the suggested grams and calories in your results above and you’ll be in ketosis before you know it!

Success Tip: If eating 80% of your calories as fat seems too lofty a goal, you can supplement with MCT Oil. Medium chain triglycerides (MCTs) are the fatty acids that convert fat into ketones the quickest and are a keto dieter’s most trusted fat-burning ally. Supplementing with BHBs (exogenous ketones) can help you reach ketosis quicker so that you burn fat faster.

Fitoru supports your keto efforts with MCTs and BHBs. Shop our Keto Store today!