Keto Macros Calculator Guide
Calculate your perfect keto macros in 5 minutes with this simple step-by-step guide.
⚖️ Keto Macro Basics: 70-75% Fat, 20-25% Protein, 5-10% Carbs. But your exact numbers depend on your goals, body composition, and activity level.
Step 1: Calculate Your TDEE
TDEE (Total Daily Energy Expenditure) = calories you burn per day
Formula: Body Weight (lbs) × Activity Multiplier
- Sedentary (desk job, no exercise): Weight × 14
- Lightly Active (exercise 1-3x/week): Weight × 15
- Moderately Active (exercise 3-5x/week): Weight × 16
- Very Active (exercise 6-7x/week): Weight × 17
Example: 180 lbs person, lightly active = 180 × 15 = 2,700 calories/day
Step 2: Adjust for Your Goal
Weight Loss: TDEE - 500 calories (1 lb/week loss) or TDEE - 750 (1.5 lbs/week)
Maintenance: TDEE (no adjustment)
Muscle Gain: TDEE + 300 calories (slow, clean bulk)
Example continued: For weight loss: 2,700 - 500 = 2,200 calories/day
Step 3: Calculate Protein (Priority #1)
Protein preserves muscle mass during weight loss. Set this FIRST:
- Sedentary: 0.7g per lb of body weight
- Active/Weight Loss: 0.8-1.0g per lb
- Building Muscle: 1.0-1.2g per lb
Example: 180 lbs, active = 180 × 0.8 = 144g protein × 4 cal/g = 576 calories
Step 4: Set Carbs (Under 20-30g Net)
For ketosis, keep net carbs under 20-30g daily.
Most people do 20g to be safe: 20g × 4 cal/g = 80 calories
Step 5: Fill Remaining with Fat
Fat is your energy lever. Adjust based on hunger and goals.
Calculation: Target Calories - Protein Cals - Carb Cals = Fat Calories
Fat Calories ÷ 9 cal/g = Fat Grams
Example: 2,200 - 576 - 80 = 1,544 calories from fat
1,544 ÷ 9 = 172g fat
📊 Your Example Macros (180 lb person, weight loss):
- Total Calories: 2,200
- Protein: 144g (26% of calories)
- Carbs: 20g (4% of calories)
- Fat: 172g (70% of calories)
When to Adjust Your Macros
Recalculate every 10-15 lbs lost. Your TDEE decreases as you lose weight.
Signs you need more protein: Losing muscle, feeling weak, hungry all the time
Signs you need less fat: Weight loss stalled, eating when not hungry