Fill in your information below to find out how many calories, carbs, proteins, and fats you should be eating per day to reach your goals, whether you want to gain mass or lose weight.
Make sure to watch Matt in the video below as he takes you through the process of using the macro calculator and explains what all the numbers mean.
Understanding Your Keto Macros
Calculating your macros is an important first step in your keto success journey. You could take a simpler route, and just keep your carbs under 20g per day, or you could get serious about your protein, fats, and calories. Do what works for you and your weight loss goals.
Body Fat Percentage
If you don’t know your body fat percentage, make an estimation using
Basal Metabolic Rate (BMR)
This is the number of calories your body burns just to be alive. The functions of your organs, your breathing, your thinking, all require energy.
Thermic Effect of Food (TEF)
Digesting food requires energy too. If you eat 1900 calories a day, about 190 calories will be used just to digest the food.
Total Daily Energy Expenditure (TDEE)
We recommend you start with the Sedentary option, unless you are working in a construction job or are training for a long distance marathon. If you find you are losing weight too quickly with Sedentary, then you can try increasing your calorie intake.
Adjusting your Protein and Carbs
We recommend getting .8g of protein per pound of lean body mass, but if you lift weights or train hard in the gym, you may want to increase your protein and carb intake. Our calculator allows you to tailor your macros to those specific requirements.