Our keto macro calculator helps calculate your ideal keto macros based on your TDEE and your goals. TDEE stands for Total Daily Energy Expenditure, and it’s a measure of how many calories you burn per day.
To calculate your TDEE, our calculator uses the following factors:
- Age
- Gender
- Physique
- Activity levels
- Activity intensity
Besides your TDEE, our keto calculator will also determine your Basal Metabolic Rate (BMR).
BMR is the rate at which your body burns calories at rest, i.e. calories you burn while doing nothing.
Knowing your BMR will help you determine how many calories you should be eating to lose, gain, or maintain weight.
In addition to using your TDEE and your BMR, our keto macro calculator uses your dieting goals to calculate which keto macros will help you achieve said goals. Not all keto-ers want to lose weight. Some want to gain mass and others want to maintain their current weight.
Our keto calculator will provide protein and carbohydrate amounts within these ranges no matter your age, gender, activity levels, and intensity of your workouts. However, you may notice greater variations in the recommended fat intake our calculator provides. That’s because the SKD is fairly flexible when it comes to fat intake. On this diet, how much fat you should eat is determined by how many calories you should eat.
Do you want to lose, maintain, or gain weight? Select an estimated percentage of calorie deficit, balance, or surplus, and our calculator will tell you how much fat you need to eat to reach your goal. Keep in mind that it is always best to stay within a 30% calorie deficit to a 15% calorie surplus limit. Going beyond these limits can create problems in the long run.
Do you want to lose, maintain, or gain weight? Select an estimated percentage of calorie deficit, balance, or surplus, and our calculator will tell you how much fat you need to eat to reach your goal. Keep in mind that it is always best to stay within a 30% calorie deficit to a 15% calorie surplus limit. Going beyond these limits can create problems in the long run.
You have to limit carbs on keto in order to achieve the main purpose of this diet, which is ketosis.
Ketosis is a metabolic state in which fat burning is upregulated in order to boost the production of ketones, alternative fuels to glucose. This can only happen when your carbohydrate intake is so low that your body has no other option but to start burning fat to keep up with its energy demands.
Based on years of research, researchers came to a 50g per day limit that seems to work for most people. To put this into perspective, one peanut butter and jelly sandwich has 46 g of carbohydrates. However, athletes and those with a higher muscle mass can and should eat slightly more than that without risking being kicked out of ketosis.