This simple and straight forward keto calculator is everything you need to get started!
If your heart is set on having your carbs set to a specific value (for example 40g net carbs), feel free to make your own adjustments when planning or tracking your daily intake.
As a reminder, carbs are viewed as a max, protein is a goal to reach and will vary for each individual so you may need to dial that in for yourself, and fat is to satisfy. The macro calculation below is meant to be a good starting place. Your optimal macros will likely vary based on your own trial and error. Keto isn’t one size fits all, so take the time to dial in your personal macros in a way that benefits you the most and has you feeling your best!
Below are the calculated macronutrient values to help you achieve your goals. Please keep in mind that these calculations are estimates and small differences won’t impair your progress. You likely have different energy requirements every day, so what really matters is the long-term average, e.g. over a week, not your exact daily values.
Use these images below to determine your current body fat percentages for use in the keto calculator.
First of all, don’t weigh yourself more than once a week. There are natural fluctuations related to water retention and hormonal balance. If you are a woman, you will notice these fluctuations more often. If you see no movement on the scales or even if your weight goes up, it doesn’t mean you are not losing fat. If you exercise, you may even see a little increase in weight, as muscles are heavier than fat. The important thing here is to concentrate on losing body fat. Don’t rely just on scales, use body tape, calipers, belts or clothes to see any changes. And, when you do weigh yourself, be sure to do it at the same time of day (morning is best) to give you the most accurate data as your weight will fluctuate throughout the day.
Recalculate your macronutrients at least on a monthly basis. As your body weight and body fat change, your macronutrient ratio will also change. Knowing your numbers can help prevent a stall in your results.
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Hello - I'm Adam, wellness enthusiast, tennis player, networker, father of two amazing daughters and food lover. I fill these pages with healthy low carb and keto-friendly recipes, food finds and rants on living lighter in a carb-filled world.
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