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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. Tzetzy says
    April 13, 2019 at 8:45 am

    Hi Craig – my protein and fat are very close in grams per day which is fine as I exercise 5xweek. I just also purchased your booked however total protein is at about 70g not more and I need about 105.

    I though I read they would be tailored to my macros? Could you advise?

    Thanks!

    Reply
  2. JustMe says
    May 6, 2019 at 2:15 pm

    Hi Craig. I used the calc and got my numbers – easy. From there I ordered the Keto Academy Package however, the macros on the recipes are so much higher than what I’m supposed to intake. What is the easiest way to get these recipes closer to my numbers??

    Reply
  3. Gloria Smith says
    May 12, 2019 at 9:09 am

    Hi, I have been following the free ketogenic 28 day plan from the web-site since February and have lost 13kgs. I am considering buying te accelerated plan but have a few questions. The keto calculator says I should be eating 1400 kcals to achieve weight loss, but the recipes seem to be designed for 15-1600 kcal daily, Do I just adjustment the quantity I eat myself, or is the programme personalised to my calore requirements?

    Reply
    • [email protected] says
      June 2, 2019 at 9:15 pm

      The program is setup similarly to the free program. That said, you can usually adjust the Keto Academy meal plans up or down 200 calories. They would be able to fit into your macros. If you do go ahead with the purchase, shoot me over an e-mail and I can help you customize the plan to fit your macros.

      Reply
  4. Daisha Jones says
    May 14, 2019 at 10:11 am

    hello the calculator gave me 236cal, 20g net carbs, -14g fat, and 70 protein is this right?

    Reply
    • [email protected] says
      May 17, 2019 at 8:40 am

      Hey Daisha,

      This is definitely not right. Try entering your info in the calculator again, making sure to read directions carefully.

      If you still are getting numbers like this, let me know your info and I’ll calculate your macro needs from my end.

      Reply
      • Daisha Jones says
        May 17, 2019 at 10:31 pm

        Hey could u please calculate this for me I’m 4’8 I weigh 129 my body fat is 32% I’m a workout twice a week for 30mins so I don’t know if that’s light active but that’s what I put. If u need anything else let me know please and thank u. I really want to do this the right way

        Reply
  5. Diane Shipmaker Spencer says
    May 22, 2019 at 11:49 pm

    I guess I’m not good with paperwork because I entered everything you wanted and I can’t get my results. What should I do. I’ve been trying the keto lifestyle for almost 4 months now and have lost over 40 pounds but have never been able to figure out this macro thing 🙁

    Reply
    • [email protected] says
      May 24, 2019 at 4:16 pm

      Hey Diane,

      A box didn’t appear near the calculate button?

      If it doesn’t appear, feel free to try it again (maybe it’ll work for you this time) or send me the values you entered for the calculator and I’ll do it for you.

      Reply
  6. Melissa says
    June 16, 2019 at 10:11 am

    The results are not popping up for me. I’ve tried a couple of different browsers and made sure my add blocker was off…any suggestions?

    Reply
  7. Laura Arantes Pietropaolo says
    June 16, 2019 at 5:45 pm

    YOUR MACROS

    How much should you be eating per day?

    355 calories

    -13 g fats

    20 g carbs

    99 g protein

    Based on your inputs, we suggest you eat: 355 calories. From those, -13g fats, 20g net carbs, and 99g protein
    Are you suggest me to die?355 por dia?????????Are you serious

    Reply
    • [email protected] says
      June 16, 2019 at 6:15 pm

      Hey Laura – our calculator only does very simple math. If you are getting numbers like this then you entered a number incorrectly somewhere. Please double check the numbers you entered and try re-calculating.

      Reply
  8. Karee Keyser says
    June 25, 2019 at 12:04 pm

    Trying to calculate my macros and each time I click calculate it takes me back to the top of the page with zero indication as to why it won’t load.

    Reply
    • [email protected] says
      June 28, 2019 at 9:09 am

      Hey Karee,

      Try scrolling back down to the calculate button to see if your results popped up. If not, try filling in your info again or using a different browser.

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

      Reply
  9. Jeff Civitate says
    June 30, 2019 at 2:50 pm

    Lots of great info here, but the calculator no longer works. just moves back up the page when clicking calculate. I triple checked that everything was filled in and java up-to-date. Here is an alternative: https://www.ketoconnect.net…

    Reply
    • [email protected] says
      July 7, 2019 at 8:07 am

      Hey Jeff,

      The calculator is working on Chrome, Edge, and Safari based on what I’ve tested so far. Give it another try on an updated version of one of these browsers and let me know if it works for you.

      Reply
  10. thomas oliver says
    August 22, 2019 at 7:14 am

    The color of your font is too light. I have to highlight with mouse as if trying to copy just to read. also website seems broken i hit calculate and it just scrolls upward?

    Reply
    • [email protected] says
      September 16, 2019 at 12:31 pm

      Sorry to hear about the font color. We had made it darker not too long ago, but I will talk with our designer to see what we can come up with. As far as the calculator scrolling up, make sure to double check that the items you are entering are correct. Is it possible to try in an incognito window or private browser to see if it works? It’s possible some plugins are blocking the javascript in the calculator.

      Reply
  11. M S says
    August 28, 2019 at 11:49 am

    Calculated my macros, i weigh 260lb’s right now and it’s saying that i should be eating about 2k calories a day. Is that right? Seems alot to me as i’m not active at all and work a desk job. I would think i need to eat closer to 1500 calories not 2k. Thoughts?

    Reply
    • [email protected] says
      September 1, 2019 at 9:06 am

      2k seems like it would be a good starting point for you if you want to losing weight at a healthy rate. Try to aim for that amount for around a month and see how it affects your body composition and health. Adjust from there if necessary.

      If you’d like to learn more about keto and weight loss, I recommend checking out our comprehensive article on how to lose weight on keto:
      https://www.ruled.me/how-to…

      A

      Reply
  12. Emily Martin says
    August 28, 2019 at 1:21 pm

    What happens if I eat the right things but reduce the caloric intake accordingly?

    Reply
  13. Dan says
    August 30, 2019 at 3:20 pm

    The calculator does not give me anything… just send me back to the top of the page! I thought I might miss to enter an answer, but no, I answered all fields… What I am doing wrong?

    Reply
  14. JBHoren says
    September 11, 2019 at 12:48 am

    67, 6’1″, 240, retired. Got sedentary the past two years and “ballooned” up from 200 to 240, but I really need to be back at 180. Anyway, the macros work out to 120/80/20 @1500kcal, which is OK, but… yeah, that’s a lotta fat. My dilemma is getting all that fat — the protein is easy (whey protein, hardboiled eggs, etc.) — but staying at-or-under the 1500kcal is difficult. I ride and/or row 4-5 days/week, and burn +/- 1000kcal each workout (no HIIT, strictly aerobic range), in order to offset the caloric load. Am I off-base, or???

    Reply
    • [email protected] says
      September 12, 2019 at 11:33 am

      That does sound a bit low. What did you input as your activity level and calorie deficit in the calculator?

      Reply
      • JBHoren says
        September 12, 2019 at 2:19 pm

        The first time, I checked “Moderately Active”, the second time I left those unchecked and, instead, used the “Custom Level”, which I set at 600. Same results, both times.

        I figured-out how to get 120g of fat, while leaving protein at 80g — “net carbs” makes the other macro easy. I’m still wondering, though, about the effects of burning ~600kcal during my (now) daily riding/rowing workouts; i.e., good or bad? Should I increase my protein intake?

        BTW: GREAT site! Chock-full of information, and well-organized.

        Reply
        • [email protected] says
          September 12, 2019 at 3:18 pm

          It sounds like you are getting a good amount of exercise, and increasing protein intake to between 0.8 and 1 g per pound of lean body mass will help you maintain (and possibly gain) muscle as you lose fat.

          You’ll probably need to experiment a bit to find out how much you should eat to meet your goals. A generally healthy goal to shoot for is 1-2 pounds of weight loss per week, increasing food intake a bit if you are losing weight too fast or decreasing food intake a bit if you are losing weight too slowly.

          If you’d like to dig deeper into this concept, I recommend checking out our article on weight loss:
          https://www.ruled.me/how-to…

          And thanks so much for the feedback!

          Reply
        • JBHoren says
          September 15, 2019 at 7:01 pm

          SMH and LOL! I looked at the “canned” macro values, NOT the calculated ones. Anyway, they’re different (doh). I do have some questions about the calculator, and about tracking calories.

          Calculator: I appreciate the choices for Activity Level, but I feel like the proverbial “square peg”. As I wrote, I’m sedentary… other than riding/rowing ~800kcal/day. Obviously, that’s not quite the calculator definition of “sedentary”. Similarly, I’m neither “lightly”, “moderately”, or “very” active. What to do? How to define myself? I’d hoped that the Custom Level would enable me to select “sedentary” AND add the calories burned through exercise; but it doesn’t. I’m at a loss, because I really don’t want to end-up consuming too much fat and/or protein.

          Tracking Calories: I do… diligently… calories and macros… using the USDA nutrition database and one other (unnamed) website. My question is regarding if/how to incorporate the calories-burned through exercise: Deduct them from the calculated value (enabling me to eat more), or to “ignore” them?

          I don’t want to get much farther along with this, only to find out that I’ve gotten off the main track and onto a dead-end siding.

          Values calculated using “Moderately Active”, 25% body fat, 25% deficit, 20 net carbs, and 0.8g protein
          https://uploads.disquscdn.c…

          PS: I’m curious about what others do/have-done about these issues.

          Reply
          • [email protected] says
            September 16, 2019 at 12:20 pm

            Oops, sorry about that!

            As far as your macros go, you could add in the calorie value you get when selecting sedentary, then adding 800 to that. The custom level is for your full day calorie expenditure, including the exercise.

            That, or you could probably go with moderately active since it sounds like you burn quite a lot of calories with the rowing. If needed, you can always adjust lower if you feel you are too full, or adjust a bit higher if you feel like you are constantly hungry. Just try to keep the protein and fat ratios in a good range.

            Hope this helps some!

  15. Josephine says
    September 23, 2019 at 6:11 am

    I have input my details but the calculator does not show the results. The screen just pings up to halfway through the questions.

    Reply
  16. Chris says
    October 7, 2019 at 12:55 pm

    Hey Tyler, started SKD over 3 months ago have been doing great recently started crossfit and want to incorporate TKD so I adjusted my calorie goal to around 2300 with carbs at 50g, fat around 170g, protein around 150g. Do I have to adjust that more or for TKD does calculator work the same? Oh I weigh 199 and choose very active with doing CrossFit 5 days a week.

    Reply
    • [email protected] says
      October 9, 2019 at 2:29 pm

      Hey Chris,

      Yes, this should work for your workout days as long as you eat those extra carbs before your workouts. However, during the days you don’t do CrossFit, you will want to replace those extra carbs with fat to promote ketosis.

      Simply put, follow TKD on workout days and SKD on non-workout days. You can use the keto calculator to adjust your carb intake so you know how much fat to eat for each day.

      Does this make sense? If you have any further questions, please let me know.

      Reply
  17. CHERYL says
    October 10, 2019 at 11:20 pm

    I’ve just recently started with Ruled Me and have been doing keto for about a month. I’m already finding that I seem to be eating too much protein, and I’m barely in ketosis. I think I’m insulin resistant but know from reading that it can take awhile. Since I believe I’m eating too much protein, I realize I need to do more weighing and become more aware of what a real amount per meal of protein looks like. I’m noticing that its really easy when eating out (fajitas minus tortillas, rice and bean!) to overdue. I’d be grateful for any hints and ideas!

    Reply
    • [email protected] says
      October 12, 2019 at 12:12 pm

      Hey Cheryl,

      Depending on the ketone measuring tool you’re using, you may be getting a false negative reading (i.e., the device says you aren’t in ketosis when you really are). How are you measuring your ketone levels?

      Reply
      • CHERYL says
        October 12, 2019 at 1:09 pm

        Hi, Tyler. I’m just using Ketone urine testing strips so far. I keep getting a reading of “Trace” only when testing first thing in the morning. I should say that as I’ve been reading more about protein and looking at the results of the calculator, I don’t think now that I’m getting too much protein, but I can see that I’m way too low on fats. I guess this is much more of an adjustment than I’m used to since I’m a product of the “old days” when fats were a no-no. I think I’m doing ok on carbs though I just realized I’m getting more than anticipated since I’m using a clear fiber supplement each day that I hadn’t been counting. I am losing weight and I’m doing IF 16 – 8. I guess its a journey that I’ll have to learn about as I progress. I’ve now learned that I need to be weighing cooked proteins to make sure I know how many grams I’m actually getting, and now start to make and eat fat bombs to make sure I’m getting enough. Any suggestions you may have to a newbie? Thanks for your help, and your thorough, encouraging website! ..cheryl..

        Reply
        • [email protected] says
          October 13, 2019 at 12:10 pm

          You are probably getting a “Trace” reading because the urine strips measure acetoacetate levels, which tend to decrease significantly after you are on keto for a few weeks. The good news is that your body is likely producing BHB (a more efficient ketone body) instead, which exactly what you want.

          If you want to learn more about the different ketosis measuring tools, I recommend checking out this article:
          https://www.ruled.me/measur…

          And for some more ideas on how you can get more fats in your diet, I recommend checking out this article:
          https://www.ruled.me/how-mu…

          You’ll find a bunch of healthy and delicious high-fat foods you can have in “The Best Sources of Healthy Fats for the Keto Diet” section

          I hope this helps! If you have any further questions, please let me know.

          Reply
          • CHERYL says
            October 13, 2019 at 10:21 pm

            Thanks so much for your info, Tyler. I’ll go to each of the links and do my follow-up. Good Wishes!

  18. justice ryan says
    October 15, 2019 at 4:14 am

    Whenever I click the ‘calculate’ button it just scrolls me up the questionnaire a bit… I have filled everything out so I do not understand.

    Reply
  19. jimalderfer says
    December 5, 2019 at 7:49 am

    I tried using the custom activity level on the calculator and am getting some strange results. I am doing 45 minutes on an elliptical every day 5 days a week so I put in a custom caloric burn of 600 on the calculator but it is giving me a negative fat number on my macros? See below for the results, am I doing something wrong? https://uploads.disquscdn.c…

    Reply
    • [email protected] says
      December 6, 2019 at 2:16 pm

      The custom calorie burn is actually referring to the calorie burn throughout the whole day. This includes your resting energy expenditure along with what you burn on the elliptical.

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

      Reply
  20. Jeanne LaCasse says
    December 22, 2019 at 12:25 pm

    CALCULATOR NOT WORKING. WHEN i CLICK ON CALCULATE IT JUMPS UP TO FIELDS FOR AGE WEIGHT BMI. TRIED SEVERAL TIMES INCLUDING RELOADING PAGE

    Reply
    • [email protected] says
      December 31, 2019 at 2:59 pm

      If it’s jumping to a different section then you most likely have an addon that’s blocking the javascript from running on the calculator. Try an incognito or private window – or try a different browser and it should work.

      Reply
  21. m tc says
    January 12, 2020 at 4:47 pm

    WTF Another F***ing that doesn’t work. TRIED TO CALCULATE 5 times, and nothing happens. Get with it.

    Reply
  22. Johnny Golf says
    February 10, 2020 at 3:15 pm

    Hello,

    I’ve recently started to go Keto and finding some good results. My only problem is measuring Grams, Portions, and find that some what difficult. My suggest total calories were around 1400. Any sugesstions??

    Thanks,

    John

    Reply
  23. Clair Davey says
    March 5, 2020 at 2:18 pm

    Should the calorie requirement change based upon if you work out that day or not? If so, doesn’t that change the other macro?

    Reply
    • [email protected] says
      March 6, 2020 at 10:47 am

      Great question, Clair! Calorie requirements do change (and they even change from day to day), but they don’t change enough to justify making significant changes to our macros from day to day (for most people).

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

      Reply
  24. Clair Davey says
    March 6, 2020 at 5:11 pm

    Now that I have been working the numbers on your calculator – I do believe I have a good set of numbers to work with. Thank you for the nice calculator.

    Reply
  25. Melissa Preedy says
    March 9, 2020 at 4:26 pm

    I am using the calculator to work out my macros. Have filled in all the information but when I press calculate it jump half way back up the page as though I have forgotten to fill a section in but I haven’t. Any ideas?

    Reply
  26. Janet Rowland says
    March 26, 2020 at 1:09 pm

    I’ve completed all the questions and every time I hit ‘calculate’ it just takes me to the top of the page. What am I doing wrong?

    Reply
  27. Magnum says
    April 27, 2020 at 4:48 pm

    Hi there. The keto calculator works great and the website itself is phenomenal. I’ve a question though: how to calculate macros in the case of intermitted fasting? For say a OMAD case and the case of a two day fast. Surely, the macros will change right, compared to normal ketosis?

    Reply
    • [email protected] says
      April 28, 2020 at 10:21 am

      Thanks for the positive feedback!

      With one or two meals per day intermittent fasting, you’ll want to increase your portion sizes and sneak in some extra fat at those meals to get relatively close to your macro goals.

      Regarding a full day fast or a 2-day fast, you can just go right back to keto during the days you eat, allowing yourself to overshoot your fat and protein goals if you’d like.

      To develop more specific macro limits to follow after your 1-2 day fasts, you can multiply your daily fat and protein calculations by 7 and divide it by the number of days you’ll be eating during that week. For deeper levels of ketosis, your daily carb limit should remain roughly the same.

      That being said, we recommend that you consult your health care practitioner and monitor your results before making any major changes to your diet. Fasting can be risky for people with certain conditions when it isn’t implemented properly.

      If you have any further questions, let me know!

      Reply
  28. Dawn Radcliffe says
    May 14, 2020 at 4:26 pm

    I cannot get the calculator to work. It keeps jumping up the page when I click calculate

    Reply
  29. [email protected] says
    June 13, 2020 at 8:45 am

    They will appear below the calculate button.

    Reply
  30. Lindy Taylor says
    June 14, 2020 at 6:32 am

    Hi Craig, I am a tad confused according to the info I entered these are my macros: 402 calories
    12 g fats
    20 g carbs
    54 g protein

    Is this not a. high fat diet and are not the calories too low? Please advise? Lindy

    Reply
  31. Leslie Cichuttek says
    June 28, 2020 at 6:21 pm

    Help, I’m not able to get my macros – when I hit calculate, it bounces around and always comes back to my age???

    Reply
    • [email protected] says
      July 1, 2020 at 10:32 am

      Double-check that you are entering all of the information needed. If you are, try using a private or incognito window. It’s likely that one of your addons/extensions is blocking the javascript in the calculator.

      Reply
  32. Julia Smith says
    July 14, 2020 at 3:55 pm

    Craig, I cannot get it to calculate for me, it just whizzes back to where I input my height, weight, age etc. I have tried multiple times but always does the same thing!

    Reply
  33. Dave says
    July 26, 2020 at 3:53 pm

    If you are having trouble getting the calculator to work, I suggest trying a different browser. Chrome didn’t work, Firefox didn’t work, but Safari worked for me.

    Reply
  34. Whitenacho Whitenacho says
    September 3, 2020 at 6:56 pm

    It’s not calculating for me it just jumps to the top of the page.

    Reply
  35. ilovelamp says
    September 5, 2020 at 3:16 pm

    Man wtf:

    160951 calories. From those, 17833g fats, 20g net carbs, and 93g protein

    Reply
    • [email protected] says
      September 5, 2020 at 3:23 pm

      Double-check what you entered in the calculator. The calculator only does very simple math so it’s likely you made your height an extra digit (55 feet high instead of 5 feet) or something like that.

      Reply
  36. A Political Animal Now says
    September 15, 2020 at 2:25 pm

    I have filled out the form and hit calculate and nothing is happening…?

    Reply
  37. Linda K says
    December 28, 2020 at 11:19 am

    i input the keto calculator information and no results came back. Any tips? Used Chrome and Safari

    Reply
  38. disqus_TO3ykRy6aI says
    February 24, 2021 at 11:37 pm

    I am walking 6 to 10 miles per day 6 days a week, averaging 40 plus miles per week, my fitbit watch says I am burning an average of 4,000 calories per day. My average intake is 42 carbs or 10.2%, 120 protein or 29.1% and 112 fat or 60.7%. My average calories per day is 1658. I am loosing an average of 2 lbs per week. Do these numbers seem reasonable to you?

    Reply
  39. Julia Roh says
    March 4, 2021 at 3:19 pm

    Is it just me, or does this calculator not work. I never got an answer.

    Reply
    • [email protected] says
      March 6, 2021 at 10:07 am

      Hi Julia,

      I’ve been testing on different browsers, and I’m getting results on my end. Give it another try in a private/incognito window.

      If you have any further questions or need help, please let me know 🙂

      Reply
  40. lis1 says
    April 28, 2021 at 8:55 pm

    how come the keto calc isn’t working? I put in all the information checked it over and over, but it won’t calculate?

    Reply
  41. Albert Loan says
    May 2, 2021 at 11:05 pm

    I fill out the information and press “Calculate” and all that happens is that it scrolls up to the information area again. There’s nothing highlighted and nothing that I can see that I’ve not filled out; but there are no results as depicted in the example. I’ve tried it on Safari and Chrome.

    Reply
    • [email protected] says
      May 2, 2021 at 11:09 pm

      Try in an incognito window in Chrome and see if that works. It sounds like some addon is blocking the javascript in our calculator. If you run adblockers or script blockers, it’s likely that is causing the issue.

      Reply
  42. Max says
    May 28, 2021 at 11:19 am

    I am interested in joining, however I have three people in my family, all of us want to do this. is there an option to include 3 people for the recipes and shopping lists? I really don’t want to pay three different fees to get complete lists.

    Reply
    • [email protected] says
      May 29, 2021 at 10:15 am

      You can scale your meal planner to be for multiple people (for example, you can select that you are cooking for 4 people total), but the macros of that plan will always be based on the main user of the plan. For example, if you are using the meal planner and scale it up to 4 people, all 4 people’s portions would be based on your macros.

      Reply
  43. Valerie says
    July 6, 2021 at 3:32 am

    Hi,
    I was actually wondering if the estimate of my calorie goal to lose weight (according to the calculator: 1090 kcal) is a little too low. I heard that people shouldn’t eat lower than 1,200kcal per day but maybe I’m wrong, it also recommended around 60g protein and 80g fat. 20g net carbs. My current height is 5’8 and my weight is around 136lbs in the middle of most days. I have gained almost a lb (used to be more around 126-128lbs) in a little less than a month due to health problems. To me it is certainly very visible and it doesn’t make me feel good. I have been very fatigued and trying the keto diet for a while but likely overeating if those are where my macros should be?
    Please help,
    Valerie

    Reply
    • [email protected] says
      July 9, 2021 at 8:25 am

      For your size, 1090 calories sounds pretty normal, especially if you kept the calorie deficit at the default amount. You can always lower the calorie deficit some since you’re smaller in size than most people that use the calculator.

      Reply
  44. Dina Reyes-Chávez says
    July 24, 2021 at 1:29 pm

    Trying to start on monday. I dont get my recommended calorie intake once I add my info. Help please

    Reply
    • [email protected] says
      July 29, 2021 at 8:36 am

      Hey Dina,

      Does a blue-outlined box appear below “Calculate” after you click the button? If not, give it another try on a different browser or by using an incognito/private window.

      Let me know if you need any further help 🙂

      Reply
  45. Cheryl S says
    August 7, 2021 at 10:11 pm

    I can’t get it to calculate?

    Reply
  46. Irene De Leon says
    June 22, 2022 at 2:54 pm

    Your calculator is not giving me your results. Am I missing something?

    Reply
  47. jhon dim says
    June 24, 2022 at 9:05 am

    thanks

    Reply
  48. jhon dim says
    June 24, 2022 at 9:46 am

    thx

    Reply
  49. [email protected] says
    January 11, 2023 at 8:57 pm

    It uses your lean body mass, not total body weight. The information/calculations in the calculator are clarified below the calculator.

    Reply
  50. Ida says
    February 14, 2023 at 2:02 pm

    I have in put all of the required information into the calculator to get my macros but when I click on “calculate” nothing happens. It is not providing the calculation for me. Can you assist please.

    Reply
    • [email protected] says
      February 15, 2023 at 2:48 pm

      Check the other comments – it’s likely your popup or ad blocker running that’s blocking the javascript in the calculator. Try using the calculator in a private or incognito tab and it will work fine.

      Reply
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