Thank you for your work. That helps so much! The recipe card is below! Home / Keto Low Carb Resources / The BEST Free Low Carb & Keto Macro Calculator, This post may contain affiliate links, which help keep this content free.

Find out more about the different types of food you can eat here. HELP WHAT DID WE DO WRONG? Thanks! You may need to download version 2.0 now from the Chrome Web Store.

It’s measured as # of grams per kilogram of LEAN body weight (meaning everything except fat). Hi Ashley, It’s hard to answer that questions without seeing the inputs. Performance & security by Cloudflare, Please complete the security check to access. This is a common misconception with low carb and keto diets – that they have to mean high protein – and they shouldn’t be.

It says I am supposed to eat 72% fat. I suggest you enter your daily intake into the macro calculator and see what you should be eating. The weight loss per week will depend on how much weight you have to lose, as weight loss happens more rapidly the more overweight you are. We use the Mifflin-St. Jeor equation for calculating Basal Metabolic Rate (BMR), which is the number of calories you burn for basic, life-sustaining functions. When using the calculator the choices for activity only consider what type of “job” or lifestyle you have. Feel free to send any additional questions you have! I love your recipes and free information.

Protein is a goal on keto, meaning you should strive to meet your daily protein goal, but not exceed it. I use MCT as a source of fat. I am not eating enough protein I never have. I like the idea of gelatin in the recipe so they don’t fall apart. Yes I am on keto but how is my protein for an entire day only 77 grams which is 2oz? If you are still hungry and are looking for higher fat snacks, consider things like olives, bacon, nuts, avocado, or even adding small amounts of butter to veggies or steaks during your meal times. I get your emails. Thank you.

Absolutely, Mimi! However, there is tons of research out there showing that low carb and keto diets are excellent for diabetes. Thank you for the guidance. If you want to, you can modify them to suit your needs. Thanks can you please suggest a macro calculator that’s reliable. ), How To Start a Keto Diet or Low Carb Diet, Keto Sweetener Guide + Conversion Calculator, read more about low carb vs keto in the guide here, how to start a keto diet or low carb diet here, Low Carb & Keto Diet Plan: How to Start a Low Carb Diet,, 25g net carbs – typically between 20g and 30g is a good starting point, 0.6 protein ratio – this will be higher if you are active. I’m going to share with some of my relatives and friends, they certainly will like it – Natalie. Your email address will not be published. There are a lot of rules to learn and foods to acclimate to. Hi Carol, There’s a section on this in the FAQ above. Hi Laurie, I only recommend Splenda Naturals from the Splenda brand, as the original Splenda is artificial and don’t recommend artificial sweeteners.

Thank you, Tammy. I have a question I haven’t seen mentioned here, forgive me if I missed it. Once a week or a couple of times a month is more than sufficient. Thank you for this information, but I do have a question. Required fields are marked *. Like scrambled eggs with sausage and cheese? Hi Torri, the keto diet is a high fat, moderate protein, and low carbohydrate diet. Another way to prevent getting this page in the future is to use Privacy Pass. The amounts of protein will vary according to what type of meats you are eating in a day. • So if my total grams of protein in a day are 59g that doesn’t make sense.

As an Amazon Associate, I earn from qualifying purchases. Now I am Pre diabetic and obese. Hi Patricia, Welcome! This is a common misconception with low carb and keto diets – that they have to mean high protein – and they shouldn’t be. Hi Donna, you don’t need to use the arrow buttons if they’re too slow. 59 g is 2.08 oz. Hi Annette, What are you asking about?

What do you think? The easiest way to figure this out is to learn how many grams of protein are in an ounce of whatever you are eating. Going under fat will not interrupt weight loss, you just need to eat enough fat to stay satisfied. Hello. She has had success in maintaining higher levels of ketosis than me. Hi Susan, You’ve got a lot of great habits here, but I would guess you are undereating. These are based on percentage of total calories, and you can adjust the percentages if you want to.

Another way to prevent getting this page in the future is to use Privacy Pass. Hi Judy, If you scroll down under the calculator it gives you a breakdown of your macronutrient needs each day. I just did my calculation and while the calories are accurate based on my BMR, the protein makes no sense.

Thank you!

Along with entering your information, you can select the diet type you want to follow, and even customize it to fit your needs. We went off on the 14th of February. This is great. Hi DJR, Yes this is normal no matter what diet you are following. Hi I have been on the Keto diet close to 3 months now, and I have slowly stopped loosing weight! I went up and down this page and don’t see the calculated macros. All sorts of movement will count. (This is optional and FREE. Please check with your doctor before making any dietary changes. 2 chicken legs or 6 chicken wings with 2 6-inch celery sticks or 6 slices of cucumber 2 tablespoons of ranch dressing water for lunch. The keto calculator lets you know exactly what your optimal intake of macronutrients — carbs, protein, and fat — should be. But, I'm not sure what I should set my macros to?

When you lose a substantial amount of weight, you can come back and enter your new weight into the calculator to get updated macros. I’m fine with broccoli and cauliflower, zucchini. I just eat because it is time to eat and I don’t want my body to go into starvation mode if there is such a thing. I used your calculator for my husband and his info says he needs to eat 2500 or so calories a day.

Or if I just assumed the net carbs are the total carbs then the calorie count could be off. Hi Megan, Sorry about that – there was an issue with that section and you should now see it in the FAQ above, explaining how it’s determined. Can you explain? You don’t have to eat the full amount of fat listed in your macros if you don’t need it. Yes, it’s possible to eat too much on any diet – even keto. That’s a lot of info ! How do you know what each item of food has? Food. Thank you. Hi Gizelle, I don’t recommend a particular one at this time. That helps a lot. You don’t have to eat that much fat if you are satisfied with where you are at. That would be a great question to bring to our low carb support group. Is your campus walk particularly long?

Please let me know. Completing the CAPTCHA proves you are a human and gives you temporary access to the web property. Is this correct? Rather than seeing percentages I’d like to see total fat, total carbs, total calories, etc. You can change this, but the default is 25 grams. I am biking every day for 45-60 mins. This happens when the body switches from burning glucose for fuel to burning fat for fuel, and ketones are the byproduct of this metabolism.

), you’ve come to the right place!

I’ve never received a calculation for protein like that and just doesn’t make sense. And how does that relate to net carbs? . Do you bike to school? Hi Caroline, the calculator has a default setting for fat, protein, and carb percentages based on the general recommended amounts for a keto or low carb diet. I’ve been on the keto diet for almost 7 months now, but I have to admit that whenever I use these calculators, I get confused when it comes to what I should put under activity level. since I have started taking on the recipes I have found that no doubt I feel better for the recipes I have done, not only do they taste great but are completely different in flavour as well. Will I interrupt losing weight if I eat under the suggested fat macros by like 10-15 grams? Hi Pamela, 2.08 ounces of pure protein. Your allowance will depend on which phase of Atkins you are in. Thank you for adding the nutritional info on each recipe. What is the best app for tracking macros. Which macro calculator app would you recommend for daily inputting? What am I getting wrong here? I want to know how that’s determined and how much weight loss per week that equals out to. Hey there one of my friends told me I should carry this diet in really wanting to loose my stomach I don’t gain weight and haven’t in tears but my weight stays the same I recently started exercising 2 times a day for 30mims I am 5’2 and weigh 240 I don’t look like I do most my weight is in my stomach and inner thighs really. Thanks for all the great information. Hi Janie, You can look at the low carb food list here for foods to eat and join our support group for more individual answers to questions. Thanks! If your goal is to get to 25g carbs or less a day, then work on that first. I’m thinking I’m not understanding the macro’s? I am eating low-carb 25-30 carbs a day for 1 month now. Thanks. Same thing with the protein.

I want to lose at least 50 maybe even 75 pounds. If you keep your protein in check, it shouldn’t be an issue. Or do I have to figure that manually? Any help is appreciated. Plus we got sick of eating the same thing over and over. Hi Nancy, you might not have done anything wrong — many factors can determine your success on keto. How does that work for carbs? If you are looking to lose weight, then I suggest looking at the amount of fat you are consuming in a day and possibly adjust that. If you select Gain Muscle as your goal, then you can select the Gain (surplus). Have questions about macros or this macro calculator? Completing the CAPTCHA proves you are a human and gives you temporary access to the web property. Hi Sandee, Deficit is how much fewer calories you’ll consume than you need. Kidney failure can happen due to excessive protein intake, which was more prevalent on older versions of the Atkins diet.

Should I enter my actual weight or what my goal weight is to determine my macronutrients?

Please let me know if you have any other questions! Another question….when you use a keto stick to check you urine, is the shade of color telling you how much fat you are burning.