Keto Calculator | Determine Your Personal Macros [Precise & Simple]

Starting on a ketogenic diet? Let’s calculate how much you should eat.
We use the information you put in to create an accurate keto nutrition profile for you.

How do I use your calculator to get my macros?

While inputting your information, you may find that some of the sections and terms are confusing. If this is the case for you, simply click the lower case “i” logo located near the title of each section of our keto calculator. After you click the lower case “i” logo, you will be directed to a brief explanation that should answer your questions.

If you are still unsure of how to use the keto calculator or if you think you aren’t getting the right keto macro numbers, read through the other Q&As and comments below, you will probably find the answer there.

If you still don’t find the answer, please submit a comment with the question and we will address it as soon as possible.

Why do you need my gender/age/height/weight?

Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone.

Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate (versus the Katch-McCardle Formula or the Harris-Benedict Formula) in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume.

Why do you need my body fat percentage?

Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, we’re able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet (or any diet) can lead to dangerous or unwanted results.

DEXA scans are proven to be the most accurate measurement of body fat. They’re commonly available at gyms and some doctor offices when requested. If you don’t have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate – this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage.

Why do you need to know my activity level?

This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate (BMR). We use this number, along with your body fat percentage, to estimate how many calories you’ll need for your goals.

The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form what’s known as TDEE, or total daily energy expenditure. This is the keto calculator’s estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calories, you can use the custom input in the activity level section for an even more accurate macro profile.

What is a deficit/surplus?

A deficit or surplus just relates to the number of calories you want to intake. A surplus means you are eating more than your body needs. A deficit means you are eating less than your body needs.

Typically if you are losing weight, you want to have a deficit in calories. 10-20% is standard for people. 20-30% ranges are considered high deficits and are typically difficult to do (you will be fighting hunger). You can go up to a 30% deficit, but going past that can lead to metabolic damage in the long run (study).

Typically if you want to gain muscle, you want to have a surplus in calories. You need extra calories if you want to put on lean mass. Typically, 5-10% is suggested, but going over 10% can lead to excess weight gain.

Why should I eat so few carbs?

There are numerous benefits that are scientifically proven on the ketogenic diet. On keto, it’s a general rule of thumb to stay under 30g net carbs a day. We recommend for weight loss to stay at or below 20g net carbs a day.

The end goal of a ketogenic diet is to be in a metabolic state known as ketosis. We do this through starvation of carbohydrates.

How much protein should I be eating?

Protein intake is imperative when it comes to keto. Too much and you can lower your ketone levels, too little and you can lose excess muscle. You want to be in the sweet spot.

If you’re sedentary, we recommend having between 0.6g and 0.8g protein per pound of lean body mass.
If you’re active, we recommend having between 0.8g and 1.0g protein per pound of lean body mass.
If you want to gain muscle, we recommend having between 1.0g and 1.2g protein per pound of lean body mass. You should not need to consume more protein than that, according to these studies.

It can seem complicated, but it’s honestly not! It’s just a ratio of protein. If you are 100 lbs. of muscle and want to gain muscle (1.0g protein), you eat 100g protein.

If you’re still confused, don’t worry – the keto calculator automatically sets your protein based on your activity level.

I’m not sure about my macros, are they right?

Generally speaking, many people are concerned that the keto calculator results in too many calories to eat. It’s very common for the average person to lose weight on a 1600 calorie a day keto diet. If you’re not 100% sure or confused about anything, you can also read more about macronutrients on a keto diet >

You should try to eat according to the macros given and try to spread your meals out during the day. Don’t worry about getting exact numbers to the tee. You can afford a small fluctuation in your macros, but as long as you are close to your ranges, it will balance itself out.

If you’re just getting started and still want to learn more about keto, consider reading our extensive guide to keto >

Why do calories matter? Isn’t a keto macronutrient calculator useless if I am already limiting carbs?

After hearing about the keto diet and how it helps you burn fat, you may be wondering why we even have a keto calculator. According to many low carb diet proponents, all that really matters when it comes to losing fat is cutting the carbs — Isn’t this true?

High-quality research studies have been published on this specific topic, and the data clearly shows that – regardless if you are on a high carb or low carb diet — you will lose weight if you are in a calorie deficit and gain weight if you are in a calorie surplus. For a closer look at the research and why calories matter, check out this article.

Due to the irrefutable importance of calorie consumption for weight loss and weight gain, a keto macro calculator is one of the most valuable tools that you can use to increase your chances of diet success.

Do I have to use the keto macro calculator to get results?

Simply by eating keto foods and cutting out the carbs, most people will eat fewer calories than usual and start losing weight consistently. However, following the diet in this way can increase your likelihood of hitting a weight loss plateau and not knowing what to do next.

One of the most efficient and effective ways to diet is by using a macronutrient calculator, like the ruled.me keto calculator, as a guide for how much you should eat. It will provide you with estimates for the fat, protein, carbs, and calories you should consume each day to get the results you want.

To help you stay on track to meeting your macro needs, we recommend using a calorie tracking app like MyFitnessPal or Cronometer. If you’d like to learn how to use these apps for the keto diet, read through our carb (and calorie) tracking guide.

By using our keto calculator, you will find out how much of each macronutrient (i.e., fat, protein, and carbs) you need to eat so that you can:

Significantly increase your chances of getting the results you want
Enter and stay in ketosis
Stay on track with your keto diet (especially if you track your macros as well)
Stop guessing how much you should be eating
Enjoy all of the benefits of keto dieting and ketosis

What exactly do the results mean?

After you entered all of your data and calculated your macros, you will get results that look something like this:

Example results from the keto calculator

Let’s start with the calories. Simply put, a calorie is a basic unit of energy that helps us understand how much energy we can potentially get from the food we eat. Calorie intake is one of the most critical variables to be aware of when you are trying to change your body composition.

If you eat fewer calories than you need to maintain your weight (which is also known as a calorie deficit) then you will lose weight. Conversely, eating more calories than you need to maintain your weight (which is also known as a calorie surplus) will cause you to gain weight.

Notice that I am saying “weight” loss and “weight” gain rather than “fat” loss and gain. By manipulating your calorie consumption, you will predictably change the numbers on the scale, but whether or not those numbers reflect a strong bias toward fat loss depends on the other numbers from your keto macro calculator results.

Fat, muscle, and water can all be lost and gained during the course of your diet. The proportion of weight you lose as fat, muscle, and water depends heavily upon the macronutrient content of your diet (i.e., how much fat, protein, and carbohydrates you eat). If you’d like to learn more about the macronutrients, check out our guide to macros.

Depending on the info that you enter into our keto calculator, you will get different ratios of fat, protein, and carbs. In general, carbs should remain low because they will prevent you from entering into ketosis and getting all of the benefits of the keto diet. By limiting carb consumption to this degree, many people will lose a considerable amount of water weight as well.

Protein is essential for maintaining and gaining muscle mass. Eating less protein than recommended by our keto calculator will typically cause you to lose more muscle mass while eating the right amount of protein will help you maintain or gain muscle mass (as long as you are doing some form of resistance training as well).

While you are restricting carbs, your fat intake will be used as a lever to increase and decrease calorie consumption so that you can gain, maintain, or lose weight. If you are eating the right protein along with the right amount of calories and fat, then the percentage of the weight you lose from fat will increase.

To find out how many calories of each macronutrient you should eat, make sure you convert the macro numbers that you get from our keto calculator to calories first. Here are the conversions for each macronutrient to make it easier for you:

1 gram of carbs = 4 calories
1 gram of protein =4 calories
1 gram of fat= 9 calories

My protein is higher than my fat recommendation. What should I do?

You may notice that the percentage of grams of protein you have to eat is much higher and fat is a lot lower than the percentages that are typically recommended for keto. This can happen for two reasons:

You didn’t convert grams to calories. You must convert the grams of fat and protein to calories and then calculate your macronutrient percentages. Calorie percentages, not gram percentages, are what the recommended keto percentages are based on. Usually, once you account for the fact that one gram of fat has five more calories than one gram of protein the calorie percentages will end up being what you expect from a typical keto diet.
Your goals and activity levels require you to eat more protein. Even after you convert grams to calories, you may find that your suggested protein intake is high (above 30%) and fat is a bit low for keto (less than 60%). This commonly happens for keto dieters who lift weights and won’t impair your progress with the keto diet.

The only problem that high protein intake can cause, however, is lower levels of ketone production. If this is the case for you and you want to maintain a higher level of ketosis, then try decreasing your protein intake to the lower end of the recommended range or restricting carbs a bit more.

In general, as long as you are restricting carbs enough and eating the right amount of protein for your body composition goals and activity levels, you should be able to get all of the benefits of the keto diet — even if your macro percentages don’t fit precisely into the recommended keto percentages.

Why does your keto calculator only calculate net carbs?

Total carbs is not a precise indicator of the carb content of a food. When you see “total carbs” on a food label, the number beside it represents the cumulative total of grams of dietary fiber, sugar, and sugar alcohol that are in that food item or beverage. Net carb content, on the other hand, relates to the carb content of the food that is digested at four calories per gram and impacts your ketones levels.

By giving you your suggested carb consumption in net carbs, we are providing you with the most direct way of knowing how many carbs you need to eat to enter ketosis. Any dietary fiber or sugar alcohol that is added on top of that will usually have a little to no direct effect on your ketone levels and body composition.

For example, if we told you to eat 50 total carbs rather than 20-30 grams of net carbs, you could be eating anywhere between 0 and 50 grams of net carbs. At 0 grams of net carbs, most people will get into ketosis within the first week and experience deeper levels of ketosis as the weeks progress. On the other hand, while eating 50 grams of net carbs per day, many people will struggle to get into ketosis and sustain higher ketone levels.

By following a strict net carb limit, you will know exactly what you need to eat to get into ketosis reliably and what variable you should change if you want to stimulate more ketone production.

(Note: If you live in Europe, Australia, or Oceania, the carb content on the label reflects the net carbs in a serving of that food, so you will not have to subtract fiber from that number because it already has been done.)

Does your calculator have a fiber intake option?

Our keto calculator will only tell you your suggested carb, fat, and protein intake. The general recommendation for fiber intake is 14 grams per 1,000 calories consumed. The simplest way to meet your daily fiber needs are by eating more low carb vegetables, having some keto bread with your meals, or taking fiber supplements.

If you find that your fiber needs are difficult to meet with your current net carb limit, then simply eat enough fiber so that you have regular bowel movements one or more times a day.

What should I do after I use your keto macro calculator?

Once you get an estimate for your keto macros with our keto calculator, we recommend checking out our keto guide, keto recipes, keto food list, carb tracking guide, and our other keto blog posts.

Click on this link to check out our keto recipe catalog (with new keto recipes added every week). This will give you a good idea of what you can eat for breakfast, lunch, dinner, and dessert while you are keto dieting. I also suggest checking out our keto food list so you have a better idea of what you should and shouldn’t eat.

Once you know what you will be eating on keto, you will probably be wondering how much of you should eat for each meal. Since meal size depends on the individual and his/her goals, we recommend using a calorie tracking app and our carb tracking guide to help you figure out the macronutrient content of your meals. As you track your macros, you will be able to figure out what adjusts you need to make to your diet to reach your goals.

How do I meet my macros with a ketogenic diet?

The simplest way to meet your macros is by cutting out non-keto foods and eating keto-friendly foods. Here’s a brief food list for you to start with:

Do Not Eat

Grains – wheat, corn, rice, cereal, etc.
Sugar – honey, agave, maple syrup, etc.
Fruit – apples, bananas, oranges, etc.
Tubers – potato, yams, etc.

Do Eat

Meats – fish, beef, lamb, poultry, eggs, etc.
Low Carb Vegetables – broccoli, cauliflower, spinach, kale, and other low carb vegetables >
High Fat Dairy – hard cheeses, high fat cream, butter, etc.
Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

To see more specific advice on how to meet your macros on keto, click here for a comprehensive keto food list. Or, if you want a different idea of how to get to these macro calculations, you can also see our 14 Day Keto Diet Plan for ideas.

If you are looking for more specific suggestions on how to meet your protein and/or fat needs on keto, we will explore that in greater detail in the next two questions.

How do I reach the protein intake level that was recommended?

The easiest way to meet your protein needs is by making sure you are consuming a good protein source at each meal. Here is a list of some of the most common protein sources you can add to your keto meals:

Wild Caught Fatty Fish
Shellfish
Whole Eggs
Red Meat
Pork
Poultry
Organ Meat
Other Less Common Meats
Bacon and Sausage (without any added sugar, maltodextrin, or dextrose)
Nut Butter
Higher Protein Cheeses
Low Carb Protein Powders

Most keto dieters will be able to meet their protein needs with 2-3 keto meals that contain one or more of these protein sources. If keto recipes aren’t enough to help you meet your protein needs, all you need to do is add one of the high protein foods from the list above.

Here are a couple of examples:

To add as much protein as possible with minimal calories and fat:

Add an unflavored protein powder to your keto sauce or dressing. (caution: this may change the thickness of your sauce or dressing)
Add white meat chicken, turkey, or other lean meats or fish to your meal.
Have egg whites with your meal.
Make a quick protein shake with a low carb protein powder.

To add extra protein and fat to your meal:

Add higher fat meats like bacon, sausage, and fattier cuts of meat to your meals.
Have whole eggs with your meal.
Add extra high protein cheese (e.g., parmesan cheese, mozzarella cheese, cheddar cheese) to your meal.
Have some high protein nuts and nut butters (e.g., almond butter, peanut butter).

For more high protein and/or high fat keto meal ideas, check out our keto recipes. Dishes that feature seafood or meat will typically have the highest protein content.

How do I eat all of the fat that the keto calculator recommends?

When you are first starting the keto diet, eating so much fat may seem like a daunting task.

How are you supposed to consume all of that fat and enjoy it at the same time? By knowing what keto-friendly options are available to you.

Here are some high-fat keto foods that you can eat to meet your fat needs:

Fatty Fish
High-fat Meats (such as pepperoni and bacon)
High-fat Cheese (like mascarpone and cream cheese)
Animal Fat (non-hydrogenated)
Lard
Tallow
Avocados
Egg Yolks
High-fat Nuts (like macadamia nuts, brazil nuts, and pecans)
Butter/Ghee
Mayonnaise
Coconut Butter
Cocoa Butter
Olive Oil
Coconut Oil
Avocado Oil
Macadamia Oil
MCT Oil
Heavy Cream
Sour Cream
Fat Bombs

To meet your macros most efficiently, try combining high protein with high-fat foods or have foods that are both high in protein and fat at every meal. For example, having a fatty fish or fatty cut of meat with high-protein cheese (and low carb vegetables) is a simple and easy way to have a keto-friendly meal that will help you meet your protein and fat needs. On the other hand, if you just want to increase your fat intake, then find ways to add oil, animal fats, butter, fat bombs, and/or high-fat cheeses to your meals or snacks.

Here are some specific examples for you:

To add more fat and protein to your meals:

Add higher fat meats like bacon, pepperoni, and fattier cuts of meat to your meals.
Have whole eggs or egg yolks with your meal.
Add extra high protein cheese (e.g., parmesan cheese, mozzarella cheese, cheddar cheese) to your meal.
Have a keto milkshake or smoothie (with extra MCT oil if needed):

To add as much fat as possible to your diet:

Top your meals with high fat, low protein dairy like mascarpone cheese, heavy cream based sauce, or cream cheese.
Add sliced avocado to your meals or have it as a snack.
Have fat bombs whenever you are running low on fat.
Top off your meal with extra oil or animal fat.
Have high-fat nuts like macadamia nuts, brazil nuts, and pecans.
Add your favorite keto dressings when appropriate.
Here are some of our favorite high-fat keto dressings:

For more high fat and/or high protein keto meal and snack ideas, check out our keto recipes.

How do I track my net carbs?

The simplest way to make sure you are limiting carbs enough is by using an app like Cronometer that calculates net carbs for you. In our guide to carb tracking on keto, we teach you how to configure Cronometer (and MyFitnessPal) for keto diet success.

You can also track net carbs by calculating them yourself and adding them up throughout the day. If you need help finding the net carbs in the foods you are eating, read through this quick post.

Comments

[email protected] says

February 24, 2018 at 11:06 am

Try refreshing your browser and putting your info in again.

Let me know if you are still having problems. Thanks!

Reply
[email protected] says

February 24, 2018 at 11:07 am

Try refreshing your browser and putting your info in again.

Let me know if you still are having problems. Thanks, Carole!

Reply
Therese Bizabishaka says

February 27, 2018 at 6:45 am

Hi. I came here to calculate my macros as I recently have been gaining over a short period of time and can’t work out why. I am a 45 year old female and started keto about 3 mo this ago. I started at 149kg, high bp, insulin dependent diabetic on over 400 units a day. So far I have gotten my insulin down to 17 units a day, bp was good on low meds and loosing weight. About a month ago I started IF first of all eating lunch and dinner, then dinner and a snack. I do 20 or less total carbs, and roughly 1000 – 1300 cal/day, 75% fat. As of 2 weeks ago I had lost 15 kg, 5 of them in the week I started OMAD. I think because of my lack of vegies my electrolytes were out of balance and Bp increased. Then over the last 2 weeks I started putting on weight although my diet hasn’t changed except a modest increase in leafy green vegies and my bp improved. I don’t cheat so I’m super disappointed and scared. I was previously considering wls but felt keto was going to work. Any insight? What am I doing wrong?

Reply
MaPao Saavedra says

February 27, 2018 at 1:49 pm

Hey, I’m so in love with what I’m reading…but I do have some important questions. 1.- I am Hypothyroid Hashimoto Syndrome, will it not do me bad? 2.- I live in Ecuador, South America where some ingredients from your menus are not found or are so very expensive, how should I know what to replace with? Thank you so much for your feedback. Great work you guys!

Reply
[email protected] says

March 3, 2018 at 12:55 pm

Hey Ben,

Whether or not eating this much protein will impair your ketone levels depends on your activity levels, how you spread your protein intake throughout the day, and your genetics. Some people can eat that much protein every day and be in deep ketosis while others may struggle to stay in ketosis consistently. If you are struggling to stay in ketosis, then try decreasing your protein intake to 1 gram per pound of lean body mass and see if you can maintain the ketone levels that you desire with that.

With that being said, if you are just trying to build lean muscle and don’t care as much about maintaining deeper levels of ketosis throughout the day, then you should be fine with using those macros.

Reply
[email protected] says

March 3, 2018 at 12:59 pm

Since you are tracking your energy expenditure pretty thoroughly, I recommend putting the calories you burned into the keto calc rather than clicking the “very active” category. You can do this by clicking “add your own custom level”, and putting in the calories burned that you calculated yourself. This will replace the calories that the keto calc will add to your recommended intake and give you a more accurate measurement on what you need to eat based on your activity level.

Reply
[email protected] says

March 3, 2018 at 1:02 pm

Hey Kaitlyn,

For you, I think sticking with a 20-30% calorie deficit would be one of the better weight loss strategies. It would probably best to add some extra fats to your meals or have a keto snack in between meals if you are falling below 1500 calories for the day.

Regarding gaining weight with IF, it is less likely, but still possible if you aren’t in a calorie deficit by the end of the week.

We recently updated an article on weight loss plateaus that will have some more specific info that may help you a lot. Check it out if you’d like to learn more about weight loss and different methods of losing weight on keto:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/

Reply
Lanna R says

March 4, 2018 at 2:30 am

hello guys PLEASE HELP
i am new to Keto and when i used Keto Calculator it showed me (2192 Cal /199 Fat/20 Carbs/ 81 Protein) is that correct as its to high ..
my wight is 197 lb and Hight is (5.1 Feet/ 61 Inch).. and im lightly active.
so is it right i need 2192 Cal ???

Reply
[email protected] says

March 10, 2018 at 10:47 am

Hey Leslie,

Calories do matter regardless of whether you limit carbs or not. It’s best to stick to eating roughly what the Keto Calculator says because it gives you numbers that are specifically for you and your goals. Eating 2000 calories, on the other hand, may cause you to gain weight or plateau because your maintenance calorie needs are probably a bit lower than the average woman.

Reply
[email protected] says

March 10, 2018 at 4:45 pm

Congrats on the awesome results, Melissa!

Yes, you should aim to eat what the calculator recommends in your 5-hour feeding window.

If you’d like to learn more about the science behind weight loss plateaus and how to bust through them, check out this article:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/

It will probably help clear up any confusion that you may have regarding losing that last 20 lbs.

Reply
[email protected] says

March 10, 2018 at 5:07 pm

Hey Cynthia,

Try refreshing your browser and make sure you inserted all the info that the calculator asks for. If you are still having trouble, please let me know. Thanks!

Reply
[email protected] says

March 10, 2018 at 5:14 pm

Congrats on the awesome results, Kris!

It sounds like you have a super healthy approach to keto. Thanks for sharing your story.

Reply
[email protected] says

March 10, 2018 at 5:17 pm

Hey Bonnie,

Try refreshing your browser and putting in all the info again.

Please let me know if you still are having issues. Thanks!

Reply
[email protected] says

March 10, 2018 at 5:18 pm

Hey Ashley,

Try refreshing your browser and putting in all the info again.

Please let me know if you still are having issues. Thanks!

Reply
David McConnaughey says

March 13, 2018 at 6:55 am

The calculator said I should eat zero calories! Not really interested in suicide via starvation. Might wanna fix that thing!

Reply
Christen Vogel says

March 13, 2018 at 11:27 am

So, I got my numbers. Now what? How do I get to the actual calculator?

Reply
megmich says

March 14, 2018 at 5:46 am

Calculator not working , says eat 0 calories!

Reply
[email protected] says

March 15, 2018 at 12:51 pm

Hey Emma,

There are two things that will help with breastfeeding while you are on keto:

1. Increasing protein intake to 1-1.2 grams per pound of lean mass.
2. Adding in 30-50g extra carbs from fruit and dark green vegetables per day.

When you are using the keto calc, this means that you will be setting your protein intake to 1, 1.1, or 1.2 grams, and your net carb intake will be anywhere between 50 and 70 grams. There’s no need to change what you mark as your activity level if you do these things.

Congrats on your newborn!

Reply
[email protected] says

March 15, 2018 at 12:59 pm

Hey Kice,

I recommend aiming for a small calorie deficit (10-15%). This will ensure that you burn off some of your own fat.

Also, make sure you are eating 1 to 1.2 grams of protein per pound of lean mass per day and that you are slowly increasing your weight lifting training volume. This will ensure that you give your muscles the stimulus and the protein that they need to grow.

For more information, check out our guide to keto bodybuilding:
https://www.ruled.me/comprehensive-guide-bodybuilding-ketogenic-diet/

The guide won’t answer your question directly, but it will give you some ideas as to the why and what behind using keto and weight lifting to gain muscle.

Reply
[email protected] says

March 15, 2018 at 1:03 pm

Hey Dennis,

I recommend breaking your fast with something like a fat fast.

To find out how to do that and what light keto foods you should eat, check out this article:
https://www.ruled.me/using-fat-fasting-technique/

By having small, high-fat meals throughout the day, you will help your body with digestion while it stays in ketosis. After you do a 1-2 day fat fast, you should be able to start following the standard ketogenic diet without any issues.

Reply
[email protected] says

March 15, 2018 at 1:13 pm

You’re right, that can’t be correct at all. Try refreshing the page and putting in all of your values again.

If that still doesn’t work, then try using the keto calculator in a different browser or an incognito window.

Let me know if this works for you. Thanks, Jana!

Reply
[email protected] says

March 15, 2018 at 1:31 pm

Hey Rebecca,

Try opening up the keto calculator in a different browser (like internet explorer or safari) or try using an incognito window. If the keto calculator still doesn’t work for you, please let me know.

Reply
[email protected] says

March 15, 2018 at 1:33 pm

I definitely don’t recommend eating nothing, although it is keto-friendly. haha!

If you’ve entered in all the values the calculator asked for and it still isn’t working,
try opening up the keto calculator in a different browser (like internet explorer or safari) or try using an incognito window. If the keto calculator still doesn’t work for you, please let me know.

Reply
[email protected] says

March 15, 2018 at 1:49 pm

Hey Glenn,

Try using the keto calculator from another browser (like internet explorer or safari) or open up an incognito window and go to the keto calculator page.

If this doesn’t work for you, please let me know.

Reply
[email protected] says

March 15, 2018 at 1:52 pm

Hey Ratiba,

Yes, these numbers do make sense. As long as you are not above a 30% calorie deficit, and you entered in all of the values correctly, you should be fine.

If you have any other questions, please let me know.

Reply
[email protected] says

March 15, 2018 at 2:05 pm

Hey Larry,

Try using a different browser (like internet explorer or safari) or opening up the keto calculator in an incognito browser.

If you are still having issues, please let me know.

Reply
[email protected] says

March 15, 2018 at 2:06 pm

Try using a different browser (like internet explorer or safari) or opening up the keto calculator in an incognito window.

If you are still having issues, please let me know.

Reply
Gracie says

March 16, 2018 at 12:48 am

I am having trouble with the calculator. I am trying to use a custom number for my calorie exertion on the activity level. The calculations below dont want to reflect that for some reason but instead tell me i should consume the same number I am burning. I tried using other browsers and going incognito and nothing seems to fix the error. Help please!

Reply
Brenda Kidman says

March 16, 2018 at 4:39 am

G,day everyone I’m looking forward to doing the Keto eating plan.just one question! After paying on PayPal to join Keto Academy how long before the items arrive etc food plan and recipes? I joined last night and haven’t heard anything not even a email saying they received my request..

Reply
- [email protected] says
  
  March 16, 2018 at 5:32 pm
  
  Hi Brenda, you should have received an e-mail right away. If you didn’t get it please message [email protected] and he can send you the files directly!
  
  Reply
  - Brenda Kidman says
    
    March 16, 2018 at 10:58 pm
    
    Hello Laura thank you for replying. I have received the magnificient package today it was a typo mistake that held it up. I’m so looking forward to starting this life style, just a few adjustments to to be made in the pantry…you know out with the old and in with the new…
    
    Reply
Muhammad Magee says

March 20, 2018 at 11:27 am

Based on your inputs, we suggest you eat: calories. From those, g fats, 20g net carbs, and 159g protein… What does this mean? I understand the carb and protein intake but the g fats is confusing. Help Me lol

Reply
Michelle says

March 21, 2018 at 11:41 am

Never mind, it’s working now. You can delete.

Reply
Terry says

March 23, 2018 at 8:46 pm

What’s the advantage of regular coffee over Keto coffee, and what other spice other than cinnamon can I put in Keto coffee?

Reply
Marie S. says

March 24, 2018 at 8:57 am

Hello Everyone,

After two months of near B2B migraines, I started the Keto three days ago. Surprisingly, I’m feeling great. That said, I’m a bit sloppy when it comes to dieting (never done this before) and measuring – let alone tracking – portions. It’s highly likely that I’m eating too much of something (protein or fat) I’d welcome any tips that are:

1) Migraine specific – some of the foods on the Keto are common triggers for migraines (e.g. nuts). That said, they don’t seem to be effecting me that way;

2) Help newbies who want to minimize the time figuring out how much I can eat with:

1500 g calories
120 g fat
20g carbs
86g protein

Thanks so much

Reply
- Gemjunior says
  
  August 14, 2018 at 11:13 am
  
  Oh so that’s why my head is banging. I couldn’t remember the last time I took tylenol and all of a sudden I had three doses in four days. I bet it’s exactly why – I’m eating all kinds of food like nuts and cheese. I think I should drink more water. Thanks for the tipl
  
  Reply
[email protected] says

March 25, 2018 at 11:04 am

Hey Kevo Le,

It seems like both estimates are low based on how much you workout. I recommend marking yourself as “moderately active” in the activity level section of the keto calculator. Those numbers will be closer to what you need.

Reply
[email protected] says

March 25, 2018 at 11:50 am

Hey Cristi,

The macronutrient percentages are general guidelines for keto. Based on your specific goals, the percentages will end up being different, but you’ll still get the results you are looking for.

If you want to get into a deeper state of ketosis, you may have to lower your daily protein intake, but other than that, no other changes are necessary.

Reply
[email protected] says

March 25, 2018 at 12:07 pm

Hey Karabast,

Try reloading the page and putting in all of your values again. If that doesn’t work, try using a different browser (like safari or internet explorer) or an incognito window.

Please let me know if you are still having problems.

Reply
[email protected] says

March 25, 2018 at 12:17 pm

Try reloading the page and putting in all of your values again. If that doesn’t work, try using a different browser (like safari or internet explorer) or an incognito window.

Here’s a link to the calculator for your convenience:
https://www.ruled.me/keto-c…

Please let me know if you are still having problems.

Reply
[email protected] says

March 25, 2018 at 12:18 pm

Hey Jenni,

Try reloading the page and putting in all of your values again. If that doesn’t work, try using a different browser (like safari or internet explorer) or an incognito window.

Here’s a link to the calculator for your convenience:
https://www.ruled.me/keto-c…

Please let me know if you are still having problems.

Reply
[email protected] says

March 25, 2018 at 12:21 pm

Hey David,

A browser plug-in may be getting in the way of it working properly. Try using a different browser (like safari or internet explorer) or an incognito window.

Please let me know if you are still having problems.

Reply
[email protected] says

March 25, 2018 at 12:22 pm

Hey Megmich,

Try reloading the page and putting in all of your values again. If that doesn’t work, try using a different browser (like safari or internet explorer) or an incognito window.

Please let me know if you are still having problems.

Reply
Shana says

March 27, 2018 at 6:45 pm

Hi,
I did the calculations for macro and was wondering if the calories that it told me is already including the 20% caloric deficit or should I be taking it out myself?

Reply
Chamne says

March 28, 2018 at 11:25 am

Hi Craig,

I have a problem here that the calculator shows I should take 1134 kcal with 89g fat/ 15g net carbs / 68g protein but then when i followed the marco numbers, the kcal always exceed 1134kcal on fitnesspal. Which number I should stick with? Marco or total kcal?

I am 28 years old with 22.3%body fat 163cm tall and currently weighs 108.5lbs. I train 4 times a week and do cardio 30-40mins 3 times a week aiming to lose fat and gain muscle.

Can you please let me know the kcal and marcos I need? Thanks so much!

Reply
heather says

March 29, 2018 at 12:59 am

My calculator said I should be eating zero calories… That doesn’t seem right…

Reply
[email protected] says

March 30, 2018 at 9:08 am

Hey Timmi,

Great question! Whether or not your calorie intake is unhealthy depends on your calorie deficit. By eating 1800 calories, what would your calorie deficit % be?

If it’s above 30% than you will probably experience a decrease in metabolic rate and an increase in hunger, which will lead to less weight loss in the long term. It may also be more difficult to keep the weight off if you lose it with such a large deficit.

To lose weight as quickly and healthily as possible, you want to aim for a 30% calorie deficit. Anything more than that may lead to unhelpful consequences in the long term.

For more on how to lose weight on keto, check out this article:
https://www.ruled.me/how-to-lose-weight-ketogenic-diet/

Let me know if you have any other questions!

Reply
[email protected] says

March 30, 2018 at 9:12 am

Hey Paula,

Try reloading the page and putting in all of your values again. If that doesn’t work, try using a different browser (like safari or internet explorer) or an incognito window.

Please let me know if you are still having problems.

Reply
[email protected] says

March 30, 2018 at 9:25 am

Hey Nancy,

Starting a diet is very overwhelming, so let me see if we can make it much simpler and personalize it to your lifestyle.

Since you travel a lot and want to keep it as simple as possible, you may find intermittent fasting and eating only keto foods to do the trick. By doing this, your rashes and blood pressure will both probably get better as well.

For more on intermittent fasting, here’s an article for you:
https://www.ruled.me/intermittent-fasting-on-keto-diet/

For a comprehensive look at what you should eat:
https://www.ruled.me/ketogenic-diet-food-list/

And for more ideas on how to travel on keto:
https://www.ruled.me/keto-and-fast-food-on-the-go/
https://www.ruled.me/traveling-on-keto/

I think as long as you stick to keto foods and intermittent fast, you will eat much fewer calories and lose weight at a steady rate naturally.

If you plateau before you reach your goal, then try implementing some of the strategies in this article:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/

I know I just gave you a lot more info, but the concepts in these articles are simple enough that you can implement them right away and get back on track.

Good luck! Let me know if you need anymore help.

Reply
[email protected] says

March 30, 2018 at 9:28 am

Hey Nali,

You don’t have to get everything spot on with your intake. As long as you stay between 1000 and 1200 calories with ~60 grams of protein and net carbs to below 25 grams, you should be fine.

We put together a guide on how to use cronometer to track carbs and calories that’ll help you out with the discrepancies:
https://www.ruled.me/carb-tracking-for-keto-diet/

Let me know if you have any other questions i can help you with.

Reply
[email protected] says

March 30, 2018 at 9:30 am

Hey Therese,

Sometimes weight can fluctuate throughout diet because your calorie requirements change a little bit every day based on many different factors. It’s best to not change anything unless your results have plateau’d for about a month.

It is very likely that you will start losing weight again, but if not I recommend reading through this article and implementing the suggestions that fit into your lifestyle:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/

Reply
[email protected] says

March 30, 2018 at 9:32 am

Hey Lanna,

It could be right. I don’t have enough information to really recommend anything to you. All I can say is that as long as you are in a calorie deficit, you will lose weight.

However, keep in mind that no calculator is 100% accurate. You may need to adjust your calories up and down depending on your results. 1-2 pounds of weight loss per week after the first week is a healthy rate to aim for. If you lose weight at a slower rate, then you will need to increase your calorie deficit or follow the other suggestions that you’ll find here:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/

Reply
[email protected] says

March 30, 2018 at 10:10 am

Hey Gracie,

Thanks for letting us know. This is an error on our end. We are working on an updated version of the keto calculator as we speak.

Reply

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