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Ketogenic Calculator

Ketogenic Calculator

Updated Mar 14th, 2026 – Written by Craig Clarke

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.

  • What unit type do you prefer?

    METRIC

    IMPERIAL

  • Your gender

  • Height & weight
    • What is your height in centimeters?
    • What is your current weight in kilograms?
    • What is your height in feet?
    • and in inches?
    • What is your current weight in pounds?

  • Your age
    What is your current age?

  • Body fat percentage

    What is your body fat percentage?

    BMI and body fat are two different measurements. If you don't have calipers or a DEXA machine, use our guide to visually estimate body fat percentage.

    What is your body fat percentage?

  • ACTIVITY LEVEL

    How active are you on a daily basis?

    • Sedentary
      Not much activity with little to no exercise. Typically a desk job.
    • Lightly Active
      Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.
    • Moderately Active
      A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).
    • Very Active
      A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.

    • Add your own custom level

      If you use a heart rate monitor and want to input a specific calorie expenditure. The number you input will replace our calculations entirely.

      Note: This is for advanced users only.

  • DEFICIT / SURPLUS

    What are your end goals of a ketogenic diet?

    • Lose Weight
    • Maintain
    • Gain Muscle

    How much of a deficit do you want?

    %

    It's recommended to never go above a 30% calorie deficit. It's also recommended that you never go above a 15% calorie surplus. If you do, negative results may happen.

  • CARBS & PROTEIN

    How many carbs do you want to consume?

    It is highly recommended that on a ketogenic diet, you keep your carb intake to 5% or less of total calories. This works out to be an average of 20g net carbs a day.

    Net carbs.

    How much protein do you want to consume?

    Protein shouldn't be over-consumed on a ketogenic diet. If too much is eaten, it could lead to slower weight loss and smaller levels on ketones in the blood.

    • If you're sedentary, we suggest between 0.6g and 0.8g protein.

    • If you're active, we suggest between 0.8g and 1.0g protein.

    • If you lift weights, we suggest between 1.0g and 1.2g protein.

    g.
    Calculate

  • Your macros

    How much should you be eating per day?

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

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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:

  1. 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.
  2. 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:

To add as much fat as possible to your diet:

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.

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Leave a Comment ↓

Comments

  1. Rev. Dr. Sandy says
    July 23, 2018 at 7:08 pm

    Hi Craig,
    I put in all my numbers above, but when I hit submit it takes me to top of the page. I’m not getting the results, Please help!

    Reply
  2. Gold member says
    July 27, 2018 at 12:10 pm

    Hi there, I can’t seem to get the calculator to work. It keeps returning me to the height/weight area but everything is filled corrected. Let me know if it is still working.

    Thanks

    Reply
  3. Louise says
    July 31, 2018 at 2:26 pm

    been trying keto for a while. Don’t have a lot to lose (20 lbs), but wanted to feel the energy and health benefits that everyone talks about. I don’t see any changes in clothing or scale. I’m not sure why it’s not going better. I don’t eat a lot and wonder if I’m eating too little. I think my macros are close 1267 calories, 94 g fat, 20 g carbs, and 86 g protein. I rarely eat breakfast and have been trying to eat my main meal at lunch, and maybe cheese or some almonds at dinner time. I don’t know what foods to eat to get those in balance. Any thoughts? Any suggestions would be appreciated. Thanks

    Reply
  4. Marcy Marker says
    July 31, 2018 at 5:56 pm

    When I put in my information in the calculator and select “Calculate”, it takes me back up to the top where it asks for my height and weight and just stays there. I’ve tried adjusting the information, but it does the same thing. I’m using Imperial units.

    Reply
  5. SkyeV says
    August 4, 2018 at 12:19 pm

    it’s not calculating for me. I’m using Chrome

    Reply
  6. Diane Trcka says
    August 8, 2018 at 8:43 am

    I have been following this for 3 weeks now and have lost 6 pounds and a few inches. I am very muscular, but my exercise is not consistent between weeks. Everyone I know is losing more weight than I am, Help!!

    Reply
  7. Kathryn Mann says
    August 9, 2018 at 4:47 am

    I have put in the data required for the calculator but after I have pressed “calculate” nothing happens. Thank you

    Reply
  8. [email protected] says
    August 11, 2018 at 9:42 am

    Yes, it is still working.

    Try using the calculator in a different browser or a private/incognito window.

    If these strategies don’t work for you, please let me know.

    Reply
  9. [email protected] says
    August 11, 2018 at 10:01 am

    Hey Louise,

    I recommend reading through this article to help you out:
    https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/

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

    Reply
  10. [email protected] says
    August 11, 2018 at 10:02 am

    Hey Marcy,

    Try using a different browser or a private/incognito window. This usually helps clean up the issue.

    If it is still giving you trouble, please let me know.

    Reply
  11. [email protected] says
    August 11, 2018 at 10:11 am

    Try using a different browser or a private/incognito window, and let me know if that works for you.

    Reply
  12. [email protected] says
    August 11, 2018 at 10:30 am

    Hey Kathryn,

    Try using a different browser or a private/incognito window, and let me know if that works for you.

    Reply
  13. Gemjunior says
    August 14, 2018 at 11:08 am

    I think the calculator is broken. I tried to do my daughter’s and my macros and pressed “calculate” a number of times. I’ll have to figure out another way to get the information.

    I gained 4.5 pounds three days after I started, today is the fourth day and I lost 0.8 of what was gained. What’s up with this? I know that I am in ketosis (after 2 days) because I bought the ketostix and they have been purple the last 2 days (just pinkish the first 2 days). Hope I’m not on my way to ballooning up. Imagine – you’re the only person that keto diet doesn’t work or you have leptin resistance. Wouldn’t that be nice. Ugh.

    Reply
  14. [email protected] says
    August 19, 2018 at 8:19 am

    Hey Diane,

    You are actually losing weight at what research has found to be the healthiest pace (1 to 2 pounds per week). In fact, you will be much more likely to reach your goals and keep the weight off for the long-term than those who lose weight at a faster rate.

    When it comes to weight loss, it is best to focus on getting long-term, sustainable results while optimizing your health rather than how fast you lose the weight. Slow and steady wins the weight loss race!

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

    Reply
  15. Veronica Robinson says
    August 19, 2018 at 10:02 am

    My question is can I drink the keto every morning

    Reply
  16. Wanda says
    August 20, 2018 at 1:23 pm

    I am a diabetics what do I use of my blood sugar drops and what do you recommend for me starting out

    Reply
  17. [email protected] says
    August 24, 2018 at 12:02 pm

    Hey Deirdre,

    Did you try using the calculator in another browser or private window? Let me know if that works for you.

    There are many people that end up gaining weight on keto, and the most plausible explanation for this is that they are eating more calories than their body needs to maintain their weight.

    I recommend trying to maintain a calorie deficit by following the numbers that you get from the Keto Calculator. Stick to that for at least 3 weeks and reassess your progress.

    If you need more specific info regarding how to lose weight, I recommend checking out this article:
    https://www.ruled.me/how-to-lose-weight-ketogenic-diet/

    And if you have any other questions, please let me know.

    Reply
  18. [email protected] says
    August 24, 2018 at 12:10 pm

    By keto, do you mean ketoproof coffee? If so, then yes you can.

    Reply
  19. [email protected] says
    August 31, 2018 at 3:00 pm

    Hey Wanda,

    Check out our article (and the comments section) on Type 1 Diabetes and the Keto Diet:
    https://www.ruled.me/type-1-diabetes-ketogenic-diet/

    Here you’ll find much more comprehensive answers than I can provide for you in a comment.

    After you read the article, feel free to check out the comment section and leave a comment there if you have any other questions.

    Reply
  20. Gustavo Madruga says
    August 31, 2018 at 3:52 pm

    Hi Craig. I’m having a hard time getting to my calories goal. On a “normal” diet based on 1/3 carbs, 1/3 protein and 1/3 salad/veggies I eat about 2.200 calories on any given day. On the keto diet I can get to 1.700 tops eating a bit more than I need and not feeling hunger at all.

    I’m working out now and looking to grow some muscle and for my data the calculator gave 2.576 calories (214g fat, 15g carbs and 147g protein) … Any tips on how to hit the macros? I’m fasting everyday so just two meals and one snack per day. I eat about 200g of meat, 100g of legumes and one cup of salad greens per meal and I’m full, can’t eat any more. Thanks

    Reply
  21. Marie K. says
    September 6, 2018 at 11:37 am

    I have tried to do the calculator and for some reason the chart is not coming up for me. I entered in the information, I am clueless on the deficit part but I think I have it where I want it but any way, every time I hit calculate it returns to the top of the questions in the calculator.
    added note: I have finally gotten the chart to come up, but the figures are way out of wack have no idea what I am doing wrong.

    Reply
    • [email protected] says
      September 8, 2018 at 9:56 am

      Hey Marie,

      To help you understand a bit more about the deficit, we wrote a little blurb about it that you can find here:
      https://www.ruled.me/keto-c…

      Regarding your results: perhaps your ad blocker or browser is getting in the way? Try opening up the calculator in another browser (like internet explorer or safari) or in an incognito/private window. This may solve the issue.

      If this doesn’t work, then I’ll fill it out for you and give you the results. When you have a chance, reply to this comment with your numbers, and I’ll calculate your macros for you.

      Starting a new dietary approach can be super overwhelming at first, so if you have any other questions, please let me know. I’ll do my best to help you make your transition as smooth and simple as possible.

      Reply
      • karen hobbs says
        February 1, 2019 at 11:14 am

        I had the same problem with chrome. Tried in IE and nothing worked. then went to Firefox. Bingo, but I dont think I need 126359 calories per day or 13993 g of fat. LOL I believe a decimal point is missing. Note that carbs and protein look about correct.

        “How much should you be eating per day?

        Based on your inputs, we suggest you eat: 126359 calories. From those, 13993g fats, 20g net carbs, and 85g protein”

        Reply
        • [email protected] says
          February 1, 2019 at 5:30 pm

          Hey Karen – the calculator only does very simple math. If you are getting numbers like that, then something you entered is causing the numbers to be like this. Can you let me know what you entered and I can take a look for you?

          Reply
          • karen hobbs says
            February 1, 2019 at 8:21 pm

            OK Just did it again and here are the results: “Based on your inputs, we suggest you eat: 1415 calories. From those, 111g fats, 20g net carbs, and 85g protein”. Maybe you are right and i did something weird. doesnt matter. it is finally working on chrome.

          • [email protected] says
            February 2, 2019 at 5:02 am

            Glad to hear it!

  22. [email protected] says
    September 8, 2018 at 9:31 am

    Hey Gustavo,

    To gain muscle, it is especially important to meet your calorie and protein needs. Here are some strategies you can use to sneak some extra calories and protein in:
    – try adding butter, olive oil, avocado oil, MCT oil, heavy cream, high-fat nuts (like macadamias), and high-fat cheeses (e.g., mascarpone cheese, cream cheese, cheddar cheese, parmesan, and brie) to each meal or snack to help you meet your fat needs.
    – add a couple of extra tablespoons of oil to your sauces, dressings, soups, and curries.
    – add a flavorless protein powder to your sauces, soups, or curries to increase your protein intake.
    – have a keto smoothie/milkshake with some protein powder along with your snack. here are some delicious keto smoothie recipes you can try:
    https://www.ruled.me/keto-tropical-smoothie/
    https://www.ruled.me/peanut-butter-caramel-milkshake/
    https://www.ruled.me/mcketo-strawberry-milkshake/
    https://www.ruled.me/blueberry-banana-bread-smoothie/
    – on weightlifting days, increase your eating window so that you can fit another meal in. Eat more calories on these days to make up for the lack of calories on days when you have a shorter eating window.

    The strategies that worked best for me when I was focused on gaining muscle were adding oils and protein powders to my sauces, soups, and curries and having a protein- and fat-packed smoothie almost every day with one of my meals.

    Try some of these strategies out and let me know what works for you.

    Reply
  23. [email protected] says
    September 8, 2018 at 9:56 am

    Hey Marie,

    To help you understand a bit more about the deficit, we wrote a little blurb about it that you can find here:
    https://www.ruled.me/keto-calculator/#deficit-and-surplus

    Regarding your results: perhaps your ad blocker or browser is getting in the way? Try opening up the calculator in another browser (like internet explorer or safari) or in an incognito/private window. This may solve the issue.

    If this doesn’t work, then I’ll fill it out for you and give you the results. When you have a chance, reply to this comment with your numbers, and I’ll calculate your macros for you.

    Starting a new dietary approach can be super overwhelming at first, so if you have any other questions, please let me know. I’ll do my best to help you make your transition as smooth and simple as possible.

    Reply
  24. Loren says
    October 9, 2018 at 4:20 pm

    Probably a dumb question. But I always get confused on what I should put on activity level. I lift every morning, I have a desk job (try to walk around as often as possible), go home and do another workout or go for a long walk. What should I put as my activity level?

    Reply
  25. Liz says
    October 10, 2018 at 7:54 am

    Hello! I am just starting on my Keto journey with my husband and am super excited but despite my extensive research, I still have some questions. I have calculated my macros using many versions to see where an average falls. I would like to join the “keto acadamy” but i only call for around 1350-1400 calories/day- where as I believe I read that the recipes average 1600 cal/day. On the flip side, my husband needs more calories.What would you recommend? I find I am spending days in the kitchen meal prepping and am looking for some balance with this, especially since I am cooking for 2.

    Reply
    • [email protected] says
      January 27, 2019 at 6:27 pm

      Hey Liz – it really depends on what your husbands needs are as well. The Keto Academy meal plans are all based around 1500-1600 calories but they can usually be adjusted very easily up to 300 calories less. If your husband fell within the macros of the Keto Academy and you just adjusted the meals for your needs (it would be very easy), then it could work out well. If your husbands protein needs are very different than yours, then the Keto Academy probably wouldn’t be the best option.

      Reply
  26. Moni says
    October 12, 2018 at 2:42 pm

    I have got to be the dumbest, smartest person on the planet! I calculated my macros almost 2 months ago…checked my weight today and exactly the same as when I started! I just came back to the calculator and realized on the question “How much of a deficit” do you want and I added 25%….I hadn’t realized I needed to add -25%….So I guess I’ve been adding a surplus of 25%….uggghhh…back to day 1!!

    Reply
  27. [email protected] says
    October 13, 2018 at 10:06 am

    Hey Loren,

    Not a dumb question at all. It sounds like you are somewhere between moderately active and very active (based on my assumption of how many calories you are burning throughout the day). For 4-6 weeks, I recommend following the macros for “very active”. After that time, assess your results.

    If you want to lose weight at a faster rate, scale your calorie consumption down to what the calculator says for “moderately active,” and aim for a weight loss rate at 1 to 2 pounds per week.

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

    Reply
  28. [email protected] says
    October 13, 2018 at 10:45 am

    Hey Moni,

    As long as you had the “Lose Weight” option selected, you were doing the right thing. When you put “25%” for “How much of a deficit do you want?,” you are telling the calculator to 25% away from your estimated daily energy expenditure.

    If I just confused you even more about what is going on, I recommend checking out our article on how to lose weight on keto:
    https://www.ruled.me/how-to-lose-weight-ketogenic-diet/

    And if you have any questions, please let me know.

    Reply
  29. DM Bungo says
    October 13, 2018 at 6:27 pm

    I entered in my data and clicked “calculate” and it just brought me back to my data. Web page having trouble?

    Reply
  30. [email protected] says
    October 19, 2018 at 11:13 am

    Have you tried using a different browser or an incognito/private window? This may clear up the issue for you.

    Reply
  31. Bhavanilorraine says
    November 4, 2018 at 6:43 pm

    I’ve used your macro calculator in the past and it was quick and easy. I’m in a different place at this point, so today I put all my new values in and clicked on Calculate. Over and over it simply flipped back to some of the values. One thing I put in was a 26% fat percentage, which is what I got from my Tanita scale this morning. Is there something wrong with that? Please respond with some explanation for this. I really found your calculator helpful when I used it before, and this is very frustrating.

    Reply
    • [email protected] says
      November 5, 2018 at 10:03 am

      I’m trying it on my end using different browsers, and it seems to be working. Try putting in “26” instead of “26%” for body fat percentage. This may be what is throwing it off.

      Reply
      • Bhavanilorraine says
        November 5, 2018 at 2:56 pm

        Thanks so much for your reply. I came back today and it worked again. Yay! I find the results of your calculator more reasonable than many others. Thanks for all you offer.

        Reply
  32. zimco13 says
    November 6, 2018 at 4:44 pm

    i filled in all of the info for the calculator and when i hit calculate it just brings back to the top of the page

    Reply
  33. Manish says
    November 6, 2018 at 5:55 pm

    Hi,
    I have recently started doing keto diet. It’s been 2 weeks. I eat 200g of chicken,150g salmon, 600g kale, 120ml coconut oil,112g of Swiss cheese, 4 whole eggs and 250g of plain yogurt. I recently got my blood test done, as I was suspicious of the amount of saturated fats I was consuming. everything is normal except know I have mild fatty liver with LDL rised to 123 mg/dl and total cholesterol raised to 209 mg/dl.
    my HDL and triglyceride is normal.

    Am I doing something wrong?

    Reply
  34. [email protected] says
    November 9, 2018 at 11:49 am

    If you scroll down again, do you see the results?

    If not, you may need to fill it out again, use another browser, or try it in a private/incognito window.

    Reply
  35. [email protected] says
    November 9, 2018 at 12:03 pm

    Hey Manish,

    It doesn’t look like you are doing anything wrong. However, some people do experience higher cholesterol levels as a result of following a Keto Diet.

    To help you understand what’s going on and what your cholesterol levels mean, I recommend reading this article:
    https://www.ruled.me/the-ketogenic-diet-and-cholesterol/

    If you find that your cholesterol levels are getting worse after you apply what you learn from the article, you may benefit from following the recommendations under the “What if Keto is Making Your Cholesterol Levels Worse?” section.

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

    Reply
  36. Davine Williams says
    December 20, 2018 at 8:07 am

    Is the calculator broke – When you click on Calculate nothing is happening??

    Reply
  37. [email protected] says
    December 22, 2018 at 2:27 pm

    Hey Davine,

    When you scroll down to the bottom of the page after you hit calculate, do you see a box titled “your macros” with the results in it?

    Reply
  38. Karen Firnberg says
    January 6, 2019 at 1:16 pm

    I can’t get the calculator to work. Any ideas on what I’m doing wrong?

    Reply
  39. rrnancyr says
    January 8, 2019 at 8:12 pm

    I am trying to calculate my macros. But when I hit calculate after entering all the data, it just takes me back up the page where height and weight are at the top. Please help. Thanks,

    Reply
  40. Jody Mattern says
    January 14, 2019 at 8:22 pm

    I am having difficulty with this calculator. When I put my info in and click on “calculate,” it simply takes me back to the section where I put in height and weight. It looks like I forgot something, but all the spaces are filled. And there is no message telling me what is wrong. I tried it on two different browsers with the same result.

    Reply
    • [email protected] says
      January 23, 2019 at 12:57 pm

      Hey Jody,

      Give it another try. We made some adjustments and ran some tests that indicate it should be working fine now. The results should appear right below the calculate button.

      Thanks for your patience!

      If your results still don’t appear, please let me know.

      Reply
  41. Ruth Spina says
    January 21, 2019 at 4:13 am

    I have fill out all the information how do I get the calculate all it dose is take me to a sight to sell me bookswht am i doing wrong

    Reply
    • [email protected] says
      January 23, 2019 at 12:54 pm

      Hey Ruth,

      Give it another try. We made some adjustments and ran some tests that indicate it should be working fine now. The results should appear right below the calculate button.

      If they still don’t appear, please let me know.

      Reply
  42. Lillith says
    February 6, 2019 at 5:19 am

    Where can I find the visual guide to body fat percentage?

    Reply
  43. Krysta Jayne says
    February 9, 2019 at 5:50 pm

    Hi! Im having a hard time finding my macros…I feel like anytime I type my info in on different keto calculators the results are always so different. I lost a good 15lbs following your plan in just my first month but recently gained 2….I just want to make sure my macros are accurate. Please advise!

    Reply
    • [email protected] says
      February 10, 2019 at 11:28 pm

      I’m not sure what to tell you – we provide all of the information below the calculator on how we get the information. Different calculators may use slightly different multipliers or a different formula. We try to use the most up-to-date research in our calculator.

      Reply
  44. Machobunny says
    February 12, 2019 at 3:34 pm

    Calculator does not work. And the directions are too poorly written to be done by someone educated enough to be telling ANY of us what to eat.

    Reply
    • [email protected] says
      February 12, 2019 at 4:00 pm

      “What is your gender” “What is your height and weight” “What is your age” “What is your body fat percentage” – I feel like these are all extremely simple questions that anybody should be able to answer about themselves. I’m not sure exactly how you mean when you say the instructions are hard to follow or poorly written – they are only a few words long.

      As far as the calculator not working, it’s most likely that you made a mistake during your inputs or you are running some type of browser extension that is blocking the javascript from properly running.

      Reply
  45. anilvc31 says
    February 25, 2019 at 9:30 am

    Sir, I am 67 yr. 77kg, 165 cms. I can not eat nonveg ( strict vegetarian, diary products ok).
    Please send me suitable diet plan. Many many thanks. Anil V. Chaudhary

    Reply
  46. Jill Chadbourne-Parks says
    March 2, 2019 at 2:41 pm

    When I click on the calculate button, the screen scrolls up but shows nothing. What am I doing wrong?

    Reply
    • [email protected] says
      March 3, 2019 at 3:25 pm

      Hey Jill,

      When you scroll down do you see any box with macro calculations in it?

      Give it another try, and let me know if anything pops up below the “calculate” button. Thanks!

      Reply
  47. Night King says
    March 27, 2019 at 3:47 pm

    The site won’t calculate for me. I’ve input all the factors. Each field has been completed. When I hit the calculate button, the screen moves up to some items in the questionnaire, which I have answered completely and correctly. What have I done wrong?

    Reply
    • [email protected] says
      March 31, 2019 at 9:53 am

      Hey Bea,

      When you scroll back down, do you see a box with your macro calculations below the “calculate” (or “recalculate”) button?

      If not, please let me know what browser and device you are using, so we can figure out what the problem is. Thanks!

      Reply
  48. Gee Lindblom says
    April 5, 2019 at 10:30 am

    Craig, I also had problems getting the calculator to function properly on your site. Based on all the comments here, this problem has been going on for a few years! BTW, I’m using Firefox on a Mac. (Tried Safari with same failure.) Then I followed your advice to open a private window (option+command+P on a Mac) and entered this page’s url in the address bar. Entered my stats again and hit Calculate. Yippee, it worked. Perhaps you should add the “private window” instructions at the top of the form so those who have similar problems won’t have to wade through all the comments to get a solution – or worse, give up and go pay solitaire. Thanks for all the great Keto info on your site.

    Reply
  49. EricJB says
    April 5, 2019 at 11:11 am

    There’s something wrong with this calculator. It recommends over 12,000 calories per day for me. Help!

    Reply
  50. Allison King says
    April 9, 2019 at 8:29 am

    This does not work 🙁 Even opened it in another Browser! Dissappointing….

    Reply
    • [email protected] says
      April 10, 2019 at 4:01 pm

      Hey Allison,

      What browsers did you use? I’m struggling to find any issues on the browsers i’ve tested so far.

      Reply
    • Giselle Amal Amer says
      April 10, 2019 at 8:51 pm

      Me too! I’ve tried it in Chrome, IE, and Firefox, as well as an incognito window from Chrome. It scrolls me to the height/weight section in every one except IE. In IE the button isn’t even clickable!!

      Reply
      • [email protected] says
        April 19, 2019 at 6:10 pm

        Let me know what information you’re inputting and I can run it for you. The calculator uses a small amount of javascript so it’s possible that you are running some type of program that is blocking the javascript from working.

        Reply
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