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

March 30, 2018 at 10:44 am

Hey Danijela,

Good question!

You can follow keto as long as you want without eating carbs. After a couple of weeks, your body will start refilling its glycogen stores by converting glycerol and amino acids into sugar and storing it — no need for dietary carbs.

If you exercise at high intensities regularly, however, you may need to use carb loading days to maintain performance. To learn more about this, check out our article on the two keto diets that use carbs strategically:
https://www.ruled.me/3-ketogogenic-diets-skd-ckd-tkd/

Reply
[email protected] says

March 30, 2018 at 10:46 am

Hey Ernesto,

Great question. I recently wrote an article on this topic that will answer your question:
https://www.ruled.me/find-ketogenic-diet-carb-limit/

If you have anyother questions, please let me know.

Reply
[email protected] says

March 30, 2018 at 10:48 am

Looks like the calculator didn’t do what it was supposed to.

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
Lorraine Shuster says

April 5, 2018 at 1:34 pm

Craig, I can’t find the brake down for my total intake for breakfast, lunch, snacks & dinner.

Reply
[email protected] says

April 7, 2018 at 9:46 am

In general, keto is a high fat and moderate protein diet, but based on your goals and the other info you put into the keto calculator, you will get your own personal version of keto.

As long as you are using the numbers you get from the calculator as your guide, you should get the results you want.

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

Reply
[email protected] says

April 7, 2018 at 9:55 am

Hey Sal,

It sounds like you are doing well. If your goal is weight loss, focus on being in a calorie deficit rather than the specific protein to fat ratio.

If your goal is to get into a deeper ketosis, then increasing your fat consumption and decreasing your protein intake is exactly what you need to do. To do this, you can try melting butter on your meals, having some high-fat nuts like macadamias with your meals, adding high-fat cheeses to your meals, and/or adding butter and coconut oil to your coffee or tea ( https://www.ruled.me/ketoproof-coffee/ )

Another great way to add fat and boost ketone levels at the same time is by adding MCT oil or MCT powder to your meals in whatever way works for you. I prefer to have it in a keto smoothie or milkshake like this:
https://www.ruled.me/keto-tropical-smoothie/

To cut your protein intake, try eating only fattier meats like bacon, sausage, pepperoni, chicken thighs, duck legs, and high-fat ground beef.

Regarding your question about muscle loss, the two best ways to keep this from happening is by eating enough protein (which you are doing) and being more active (weight lifting is the best activity for maintaining and growing muscle mass).

I hope this helps. Please let me know if you have any questions.

Reply
[email protected] says

April 7, 2018 at 10:00 am

Hey Denise,

Your protein calculation for your protein needs is correct, however, 4oz of protein is not 120 grams of protein.

4oz of skinless and boneless chicken breast, for example, has 23 grams of protein. You would have to eat around one pound of chicken breast to meet your protein needs.

To meet your protein needs with eggs, you would need to eat around 20 large eggs.

Perhaps you are confusing calories with grams? There are 4 calories per gram of protein, and our calculator calculates your protein needs in grams.

Does everything make sense now? I hope that cleared everything up for you. 🙂

Reply
[email protected] says

April 7, 2018 at 10:02 am

Hey Jaquella,

It looks like everything is good, but I’d say put it up to light active.

If I can help you with anything else, please let me know.

Reply
[email protected] says

April 7, 2018 at 10:04 am

Hey Jason,

Try upping your calorie deficit to 30%, that should help you lose weight. If that doesn’t work for you, then try out some of the suggestions in this article:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/

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

Reply
[email protected] says

April 7, 2018 at 10:56 am

Hey MaPao,

The keto diet may help you feel better than before, but some sources recommend to never go below 30 grams of net carbs per day.

The current research suggests that a low-carb diet (12-15% of calories from carbs) that cuts out all goitrogens (compounds that interfere with thyroid function), legumes, eggs, dairy products, and gluten can help your condition the most.

I’m not sure exactly what replacements to suggest for you because I don’t know what you have access too.

Do you have any specific examples of common ingredients that you need substitutions for? I will try to come up with some keto-friendly replacement ideas for you.

Reply
[email protected] says

April 7, 2018 at 11:24 am

Hey Christen,

This page is the actual calculator. To get the results you want, you can use the numbers you get from this calculator as a guide for how much fat, protein, and carbs you should eat on a daily basis.

Does that make sense?

Reply
[email protected] says

April 7, 2018 at 11:45 am

Hey Muhammad,

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

April 7, 2018 at 12:11 pm

Hey Shana,

The deficit is included in the calculation (as long as you didn’t click on “Maintain” or “Gain Muscle”).

Reply
[email protected] says

April 7, 2018 at 12:13 pm

Hey Heather,

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
Jennifer says

April 7, 2018 at 3:01 pm

Interested in the Academy deal, but does it have a vegetarian option? I don’t want to pay for a bunch of meat recipes that are useless for me

Reply
Rhonda Acord says

April 12, 2018 at 10:45 am

Hello….I have been researching so much because I do not want to jump right in without being smart. Question: First, I eat very little and when I do, coffee in the am, and usually one full meal. I do not snack really. I did the Keto Calc (1250 cal, 102 fats, 20 g carbs, 66 g protein). I just do not have an appetite. IF isn’t an issue for me because I basically do it every day anyway. I want to be smart about this but I read conflicting information. I want to make sure I eat enough but how with no appetite? any suggestions would be so appreciated

Reply
[email protected] says

April 12, 2018 at 11:42 pm

Sorry Jennifer, we don’t have a vegetarian option at this time.

Reply
Michelle Bell says

April 14, 2018 at 2:42 pm

Mine says 0 calories and -54 fats. Really?

Reply
[email protected] says

April 15, 2018 at 11:23 am

Hey Terry,

Keto proof coffee has added fats in it that will provide you with extra energy and medium chain triglycerides that will boost your ketone levels. Altogether, keto proof coffee will keep you energized and help you eat fewer calories throughout the day (leading to more weight loss).

Other than cinnamon, you can add vanilla powder, allspice, cloves, nutmeg, ginger powder, and/or cardamom to your coffee to give it some extra flavor.

Reply
[email protected] says

April 15, 2018 at 11:25 am

Hey Marie,

Thanks for the great questions!

1)Regarding migraines, research suggests that ketones may have a preventative effect. This means that you should make sure you are keeping your carbs low enough so you are in ketosis. You can also supplement your diet with MCT oil to boost your ketone levels even further. Both the standard Keto diet and MCT oil may help keep your migraines under control.

2)If you are not a fan of tracking, then try sticking to the diet for a couple of weeks and see how much weight you lose. Just following the Keto diet may be enough for you to meet your goals.

With that being said, tracking your calories is one of the best ways to keep you on track and teach you how much protein, fat, and carbs is in each food so that you aren’t just wildly guessing.

To learn how to track your food on Keto, I recommend checking out this guide:
https://www.ruled.me/carb-tracking-for-keto-diet/

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

Reply
[email protected] says

April 15, 2018 at 11:39 am

Hey Chamne,

Both the macros and calories matter.

Try editing your kcal amount on MyFitnessPal to match what you get from the Keto Calculator. You can find out how to do this and manipulate your MyFitnessPal macros to be as close to the Keto Calculator as possible in this article:
https://www.ruled.me/carb-tracking-for-keto-diet/

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

Reply
[email protected] says

April 15, 2018 at 12:40 pm

Hey Michelle,

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
Rachel Snodgrass says

April 15, 2018 at 3:40 pm

Hmmm… I double triple checked my answers… Maybe I am too big for the calculator to handle at 370lbs? https://uploads.disquscdn.com/images/e1c30b78d0e6c192d30fc1720234ad05550192078372b61fa43bdd3d1e3f9732.jpg

Reply
Rachel Snodgrass says

April 15, 2018 at 3:40 pm

Hmmm… I double triple checked my answers… Maybe I am too big for the calculator to handle at 370lbs? https://uploads.disquscdn.c…

Reply
- [email protected] says
  
  April 15, 2018 at 3:43 pm
  
  If you are 100% sure about your entries, it’s possible that some type of javascript blocking plugin is doing this in your browser. Is it possible to try in a private or incognito browser to see if it works? There is no limit on weight for the calculator – it’s just mathematical formulas, so any number should work.
  
  Reply
  - Rachel Snodgrass says
    
    April 15, 2018 at 3:45 pm
    
    The incognito browser worked! Thank you:) https://uploads.disquscdn.c…
    
    Reply
[email protected] says

April 15, 2018 at 3:54 pm

Glad to hear!

Reply
[email protected] says

April 15, 2018 at 4:07 pm

There are no set breakdowns for breakfast/lunch/dinner. Some people skip breakfast, some people like a large lunch, some people prefer a large dinner. It’s really up to you.

Reply
Jim Goonan says

April 20, 2018 at 7:14 am

Based on your inputs, we suggest you eat: 0 calories. From those, -48g fats, 20g net carbs, and 89g protein

Yeah, this works

Reply
[email protected] says

April 21, 2018 at 9:29 am

Hey Rhonda,

You may need to increase your eating window so you can eat more meals. IF is not necessary for fat loss. As long as you are in a calorie deficit, you will lose weight.

You can also up your fat and calorie intake is by having ketoproof coffee:
https://www.ruled.me/ketoproof-coffee/

Or a keto smoothie:
https://www.ruled.me/keto-tropical-smoothie/

Liquid calories are a lot easier to have when you lack an appetite.

If you have any questions, please let me know.

Reply
[email protected] says

April 21, 2018 at 9:58 am

Hey Jim,

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
Gabriel says

April 21, 2018 at 11:15 am

Question. Should my protein be greater than my fats?

Reply
- [email protected] says
  
  April 28, 2018 at 10:06 am
  
  Hey Gabriel,
  
  Depending on your goals and your calorie needs, your protein may end up being greater than your fats. Even though this doesn’t follow the general guidelines for a keto diet, You will probably still be able to get into ketosis and reap all of the benefits of keto dieting with a higher protein to fat ratio.
  
  However, if eating this much protein prevents you from getting into ketosis, then try decreasing it little by little until you are able to sustain ketosis.
  
  Does this make sense? If you have any other questions, please let me know.
  
  Reply
  - Gabriel says
    
    April 29, 2018 at 4:47 pm
    
    Thank you. I had used the rule.me calculator and the result was my proteins being higher than the fats. I was a little concerned being I understood that the proteins should be lower than the fats. I wasn’t sure if the calculator had figured it out correctly (or not). I’m in ketosis now having come off the HCG diet. I’m maintaining my weight after a week of going Keto, but after a week, I haven’t lost anymore. Thoughts?
    
    Reply
Amy Cudworth-Imbrescia says

April 23, 2018 at 7:00 pm

So… this says I should eat ZERO calories each day…… and NEGATIVE 68 grams of fat…. I’m a size 12 … wtf ??

Reply
Sandra Springer says

April 28, 2018 at 12:02 am

How is the caloric deficit calculated? I feel like my recommended calories are on the low side given the comment about how people are surprised how much they can eat. I would say I yo-yo between sedentary and lightly active so is it better to assume lower or higher?

Reply
[email protected] says

April 28, 2018 at 10:10 am

Hey Amy,

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

April 28, 2018 at 10:15 am

Hey Amy,

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
Charisse Goode says

April 28, 2018 at 11:17 pm

I’m a complete newbie, have worked out mine and my partners stats but looking for the best tracker? I feel like I’m going to need to plan a menu a week in advance to stick to it.

Reply
Michele Tiana says

April 30, 2018 at 11:18 pm

3rd day. Very confused. Am using MCT oil 2 x a day-1 tbsp. Today had 2 eggs, 3 oz. Cheddar cheese, 1 avocado, 2 cups spring baby greens, 2 tomatoes, 2 tbsp ranch dressing, 20 macadamia nuts, and a protein shake (26 g protein) with Spirulina. Calculator shows I’m eating too much (calories)and am over percentage wise with everything ( just a little on protein. I am 5 ft 6.5 inches and weigh 135. I am 58 ang weigh 135.
I have chronic fatigue, an sedentary and over the last 2 years have lost muscle and gained 20lbs-mostly fat- This is why I am trying this diet.
The problem is, I am hungry and haven’t had dinner yet I want to eat but calculator says I am over what I should have eaten for the day. How can this be?

Reply
[email protected] says

May 5, 2018 at 9:08 am

Hey Sandra,

The caloric deficit that you get depends on a combination of many factors. For your specific calorie needs, I’d recommend going for the slightly higher calorie intake (by marking yourself as lightly active) — and based on your results after 3-4 weeks, adjust your calorie deficit up or down to help you meet your goals more efficiently. No calculator is 100% accurate so you might have to experiment a bit.

Ideally, you will want to aim for an average of at least 1-2 pounds of weight loss per week.

Does that make sense? If you have any other questions, please let me know.

Reply
[email protected] says

May 5, 2018 at 9:38 am

Hey Charisse,

There are so many different calorie trackers out there that have different advantages and disadvantages. I have used MyFitnessPal and Cronometer and found them both to be super easy and effective.

We actually put together a guide on how to use these apps for the keto diet that you can find here:
https://www.ruled.me/carb-tracking-for-keto-diet/

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

Reply
Merovie says

May 6, 2018 at 12:49 am

“Based on your inputs, we suggest you eat: 0 calories. From those, -80g fats, 20g net carbs, and 159g protein . . . “

Ummm. People in Auchwitz ate more that 0 calories per day.

Reply
Alison Ford says

May 7, 2018 at 10:49 pm

Calculator will not give me any results 🙁
I’ve tried on all three browsers (chrome, firefox, IE) and when I hit calculate, nothing happens.

Reply
- [email protected] says
  
  May 7, 2018 at 11:32 pm
  
  Hey Alison – when you click calculate, does it show 3 dots as if it’s loading?
  
  Reply
  - Alison Ford says
    
    May 8, 2018 at 12:45 am
    
    it seems to be working now… thanks!
    ——– Original message ——–From: Disqus <[email protected]> Date: 5/7/18 8:32 PM (GMT-08:00) To: [email protected] Subject: Re: Comment on Keto Calculator
    “Hey Alison – when you click calculate, does it show 3 dots as if it’s loading?”
    
    Settings
    
    A new comment was posted on ruledme
    
    [email protected]
    
    Hey Alison – when you click calculate, does it show 3 dots as if it’s loading?
    
    11:32 p.m., Monday May 7
    
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    to [email protected]
    
    [email protected]’s comment is in reply to
    
    Alison Ford:
    
    Calculator will not give me any results 🙁
    I’ve tried on all three browsers (chrome, firefox, IE) and when I hit calculate, nothing happens. Read more
    
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  - Susan Friesen says
    
    May 10, 2018 at 7:44 pm
    
    I’m getting the same thing – no results. When I click on the calculate button, I’m jumped to the top of the page and nothing new appears. No dots either.
    
    Reply
    - [email protected] says
      
      May 12, 2018 at 10:27 am
      
      Hey Susan,
      
      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
Wendy says

May 8, 2018 at 12:15 am

So here we have it I just urine tested and though I know its not always accurate I have been struggling on if I am in ketosis or not and the test said “no” I use myfitnesspal and weight and document everything. I do not know what I am doing wrong. I have my macros set up correct and here is my total 1,807 tcals31 carbs134 fat grms 114 protein grms 14 fiber10 sugar grmstotal net cars are 17. according to my Fitbit I burn approx 2300 cals a day. can some one please help. I have been around these figures for three weeks now.???

Reply
- [email protected] says
  
  May 19, 2018 at 11:30 am
  
  Hey Wendy,
  
  I recommend reading the keto stick section of this article:
  https://www.ruled.me/measur…
  
  In short, you may be in ketosis and producing ketones so efficiently that they aren’t being released in your urine. Based on what you told me about your diet, this is most likely the case for you.
  
  Also, keep in mind that even if you aren’t in ketosis, this doesn’t mean you failed the diet. As long as you are getting the results you want (e.g., losing weight) and feeling good while doing it, then stick to the diet. Ketosis is a helpful bonus of keto dieting, but not necessary unless you are using the diet specifically to get the benefits of ketones.
  
  Does that make sense? Let me know if you have any other questions.
  
  Reply
Rihan Suri says

May 8, 2018 at 6:14 am

Hi, My Macros comes like this…
1785 Calories
129 gm Fats
20 gm Carbs
135 gm Proteins

I am a pure vegetarian and don’t consume egg or any kind of meat.
How can I get this amount of Protein from vegetarian diet?
I want to avoid any supplements. Any other way to get it?
Thanks

Reply
- [email protected] says
  
  May 12, 2018 at 10:01 am
  
  Hey Rihan,
  
  I suggest checking out our guide to the vegetarian keto diet, it should have all the info you need:
  https://www.ruled.me/compre…
  
  If you have any questions after reading the article, please let me know.
  
  Reply
Herbessence says

May 10, 2018 at 8:34 pm

I was given this *info after entering all my information :
*Based on your inputs, we suggest you eat: 0 calories. From those, 0g fats, 0g net carbs, and 0g protein.
I really think this is an unsustainable goal and highly unrecommended.

Reply
[email protected] says

May 12, 2018 at 9:04 am

As long as you are in ketosis, eating more protein than fat isn’t a problem at all.

However, regarding weight loss, it is best to focus on calorie consumption and make sure you are in a calorie deficit (this is the key to weight loss).

If this is what you have been doing, then try following it for another week or two, aiming for 1 to 2 pounds of weight loss per week.

If you still haven’t lost much weight after one to two weeks, I recommend implementing one or two of the strategies in this article:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/

Does all of this make sense to you? If you have any other questions, please let me know.

Reply
[email protected] says

May 12, 2018 at 9:06 am

Hey Michele,

It’s hard for me to tell without knowing all the values you entered into the calculator. If you don’t mind, can you tell what you entered into the calculator?

Reply
[email protected] says

May 12, 2018 at 9:51 am

Hey Merovie,

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.

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

Reply
[email protected] says

May 12, 2018 at 10:01 am

Hey Rihan,

I suggest checking out our guide to the vegetarian keto diet, it should have all the info you need:
https://www.ruled.me/comprehensive-guide-vegetarian-ketogenic-diet/

If you have any questions after reading the article, please let me know.

Reply
Roy Walker says

May 12, 2018 at 5:58 pm

How about a sedentary job but 3 days of heavy lifting per week

Reply
[email protected] says

May 12, 2018 at 6:05 pm

It sounds like you should be in keto and you are following good practices with your macros. Have you noticed any looser clothing or anything like that? It’s also possible that the strips you have are expired.

Reply
[email protected] says

May 12, 2018 at 6:07 pm

You could have 2 sets of macros: one for when you are sedentary, and one when you are moderately active. Or, you can follow a moderately active macro set as stated “(i.e. riding your bike to work or lifting a few times a week)” and dial in from there.

Reply

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