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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. Luisa Martinez says
    December 2, 2016 at 3:26 pm

    Hi, I’ve been doing a lot of reading on the ketogenic diet and am seriously considering starting this in hopes of losing weight, keeping it off and also helping alleviate my pcos symptoms. Are there any tips you have for someone just starting out?

    Reply
  2. sajid says
    December 6, 2016 at 3:03 am

    HI, thr can anybody help me how & in which food I can get 73grams of protein with only 294 calories
    thanks & vl appericate ur help

    Reply
  3. [email protected] says
    December 18, 2016 at 10:09 am

    Just keep reading and stay strict 🙂

    Reply
  4. [email protected] says
    December 23, 2016 at 5:06 am

    It’s probably not possible to be honest. Protein is 4 calories per 1g, so you’d need something that is extremely lean. Probably fish or a lean cut of meat, but they generally have at least some fat on there.

    Reply
  5. [email protected] says
    December 30, 2016 at 5:54 pm

    Hi Rab! Try some of these:
    Low Carb Chicken Curry: //www.ruled.me/low-carb-chicken-curry/
    Perfectly Crisp Baked Chicken Wings: //www.ruled.me/perfectly-crisp-baked-chicken-wings/

    I agree that it’s hard to find keto recipes without cheese. I think people just get so excited that it’s “allowed.”

    Reply
  6. Brooke says
    January 2, 2017 at 12:41 pm

    I’m starting the keto diet! I weight 147, I’m 5’7, 23 yo, I workout 5 days a week, mostly hilt and plyos. My macros are as follows: cals= 1658, protein=65, carbs=20, fat= 146. These numbers seem high on calories and fat. I’m very nervous as I want to lose 10-15 lbs. any advice!!!!!

    Reply
    • [email protected] says
      January 4, 2017 at 5:03 pm

      Hi Brooke. Keto is a low carb high fat diet, so it’s generally going to have more fat than what you might be used to seeing. If the calories seem too high to you, then I would look into the body fat percentage. The calculator really relies on an accurate body fat percentage the closer you are to your goals.

      Reply
      • Brooke says
        January 4, 2017 at 5:39 pm

        Thank you for replying! So I calculated it again and it said to eat 1731- carbs 20, protein 63, fat 155. The calories seem very high to me and I’m not used to that. I usually eat 1100-1200 cals

        Reply
  7. [email protected] says
    January 4, 2017 at 4:59 pm

    Hi Rab, I’ve never seen actual butter in Peanut Butter before – I bet it’s delicious!

    Reply
  8. [email protected] says
    January 5, 2017 at 4:29 am

    Looks like only a 100 calorie difference. I would try to go by the calculator (whichever calculation you felt was most accurate) and see how you do. You can always adjust in a couple of weeks if you find that you are not losing weight…and you might be happily surprised! Since you work out a lot the calculator might be adjusting your calories higher to help you maintain your muscle.

    Reply
  9. Lindsey says
    January 10, 2017 at 10:05 pm

    HI Craig, Im confused about what I am supposed to enter above in the weight section. Id like to lose about 50 lbs. Am I supposed to be putting the number above in the weights section as a percent of body fat that I want to lose or as the number of lbs Id like to lose?

    Thanks,
    Lindsey

    Reply
    • [email protected] says
      January 12, 2017 at 4:05 am

      You just put your current weight and your current body fat percentage. If you don’t know that number, use the visual guide.

      Reply
      • Lindsey says
        January 12, 2017 at 7:49 am

        Hi Craig, Sorry but im not talking about the measurements section, Im talking about the weight section. It asks if you want to lose weight, maintain, or gain and it asks for only 1 number….is that the amount of lbs I want to lose or body fat % or % of weight?

        Reply
      • Melissa Rockey says
        January 25, 2017 at 6:43 pm

        I am having a problem entering in the body fat percentage anything I put in it doesn’t accept it and I can’t move further

        Reply
  10. Andrew Emil says
    January 13, 2017 at 7:33 am

    Hey there, with the macros provided. I need about 4000 calories, 400 gm of fat and 87 gm protein and 20gm carbs. It is almost impossible to get this amount of calories. When I try to reach that amount the carbs also go up and protein. Can you advice on a resource or meal calculator or some how to manage this.

    Reply
  11. Synthia Fagen says
    January 14, 2017 at 6:50 am

    Hello. With this calculator, aren’t you adding in exercise twice?

    Reply
  12. Keri says
    January 15, 2017 at 2:24 am

    Ok, the keto calculator is so confusing. Can anyone please help me figure out my macros?
    I’m 36, 5′ 7, 155 lbs, I hike 3-4 times a week and lift 2-3 times a week. I’ve been trying to stick with 75 %fat, 20 %protein and 5 %carbs.
    Is this even close? I’m brand new to keto so any help would be great! Thank you!

    Reply
  13. [email protected] says
    January 17, 2017 at 2:35 pm

    Hi Keri, you will also need your body fat percentage in order to calculate your macros correctly. If you don’t have a way to measure that then try using the pictures on this page to estimate where you are at:
    //www.ruled.me/visually-estimate-body-fat-percentage/

    Reply
  14. Negretee says
    January 19, 2017 at 9:37 pm

    Hi Craig, I train 4 days a week for about 1.5-2hrs per session in both strength and cardio. Should I adjust macros (fats) on rest days so that overall calories are lower? Goal is fat loss while maintaining muscle mass. Thanks!

    Reply
  15. Penny Eddington says
    January 21, 2017 at 9:51 am

    Good morning! Thank you for making all this information available. I have a question on my macros. I’ve been following this way of eating for 8 days and have turned down dessert twice (the only times it was right in my face). That’s huge for this former carb addict. I dropped 6 lbs in that week and reran my macros, because that was close to 10 lbs. 🙂 In that little bit of weight change my Fat macro went from 93 to 138! Does that sound correct? Thank you for your help!

    Reply
  16. BD says
    January 22, 2017 at 5:21 am

    Hello ruled.me

    Firstly, please let me say what a great website you have built. It contains a wealth of information. Great work.

    I have been using a number of the recipes. They have impressed even the non-believers in the household. It is just great.

    I am in Australia. I have worked out that the nutritional information on foods here already excludes fibre.

    But I’m not sure about net carbs and sugars.

    For example, when I look up Cauliflower on Calorie King it shows the following:

    1 cup (200g)

    Carbs 3.8g
    Sugars 3.8g
    Fibre 5.4g

    http://www.calorieking.com….

    What I’ve worked out is that total carbs is 3.8g + 5.4g = 9.2g

    But it appears that all of 3.8g of the carbs is sugar. Does that mean “net carbs” is 3.8g or do I net out the sugars too?

    That would give 0g net carbs …. which doesn’t seem right ….

    By comparison, when I look up Pecans on Calorie King it shows the following:

    1 cup, chopped (120g)

    Carbs 5.9g
    Sugars 5.2g
    Fibre 10.1g

    http://www.calorieking.com….

    What I’ve worked out is that total carbs is 5.9g + 10.1g = 16.0g

    It appears that 5.2g of the “carbs” is sugar. Which leaves 0.3g of “carbs”.

    If “net carbs ” requires me to net out the sugars, we would add only 0.3g to my daily net carbs allowance.

    If “net carbs ” includes the sugars, we would add 5.9 to my daily net carbs allowance.

    I suspect I’m going around in circles….Please help…

    Thanks again

    Ben

    Reply
  17. [email protected] says
    January 25, 2017 at 10:17 pm

    Hi, BD. The net carbs will include the sugars. So don’t subtract those. 🙂

    Reply
  18. [email protected] says
    January 25, 2017 at 11:16 pm

    Yay! I’m so glad 😀

    Reply
  19. Monica Dease says
    January 26, 2017 at 10:45 am

    Hi Craig,

    I have been using the 30 day meal plan and having great success, but I am wondering after I finish this 30 days would it be beneficial to use the Accelerated weight loss next? I currently weigh 195 pounds and I work out 3 days a week doing circuits and run 3 days week. I have a way to go on my weight loss journey. Just wondering what the major difference between the two plans are? Is there more fasting?

    Reply
  20. Deann says
    January 27, 2017 at 9:21 pm

    Hi Craig I just started and how do I calculate my number for the day.
    I am female 36 yrs old 191.6 lbs not a little active
    And it said my Marcos is
    1712 daily calories
    20 g carbs
    69 G protein
    151 g fat

    And in my recipes in a keto book it has all the facts and it has net carbs and normal carbs and if I eat three times a day I will be over my carbs and calories .
    What can I do I get sick if I don’t eat and dizzy . Could I do smoothies in the morning Or afternoon but how to I count my meals for the day .
    Cheesy tacos
    With turkey
    Calories 246 meat 90
    Total fat 19.8g
    Carbs 3.1g
    Net carb3.1g
    Fiber 0g
    Protein 14.2

    And lunch I had a ham and cheese wrapped in almond flour and cheese dough don’t know calories and stuff for that.
    Could you please help me out

    Reply
  21. Kim says
    January 28, 2017 at 1:09 pm

    Hello, I have been doing keto diet since Jan 1, 2017. I am new to it but think I have been successful in staying low carb. I have not lost weight, which I was hopeful for. So I entered my information into the ruledme calculator with stricter goals. I think I need to reduce my daily calories, for the weight loss. Also increase daily exercise of course! Any suggestions are welcome for weight loss.

    A specific question is in regards to the ruledme recipes. I purchased and downloaded the ruledme 30 day meal plan today. I have been using ezsweets for sweetner since doing keto diet. I don’t use it often but when need for recipe. So I am confused by the use of erythrotol in ruledme recipes, that also call for additional sweetner with it. Can you explain the use of this product, why need more than one sweetner in a recipe and would ezsweets be ok as a substitute?

    Thank you!!
    kim

    Reply
  22. [email protected] says
    January 30, 2017 at 4:24 pm

    I’d recommend a granular sub for the erythritol. Ezsweets is great as a liquid sweetener, but sometimes you need the bulking agents of a granular sweetener. It’s a sugar alcohol that’s not processed by humans, so it adds sweetness without messing with blood sugar/insulin levels.

    Reply
  23. [email protected] says
    January 30, 2017 at 4:30 pm

    Many people switch over to the AWL plan after they finish the 30 day plan. It’s really up to you though. The AWL plan is based on sedentary macros, so it may need adjusting if you plan to do this. There is no fasting in the AWL plan, and it’s a bit more strict with the ingredients used.

    Reply
  24. [email protected] says
    January 30, 2017 at 4:48 pm

    If you exercise and choose to put in your actual numbers, you can just select Sedentary under the “Activity” section.

    Reply
  25. [email protected] says
    January 30, 2017 at 4:50 pm

    Hey Deann – I’d recommend downloading our 30 Day Meal Plan off the site. It should help tremendously with setting up a plan.

    Reply
  26. [email protected] says
    January 30, 2017 at 4:52 pm

    Yes, I recommend splitting macros into rest days and training days.

    Reply
  27. [email protected] says
    January 30, 2017 at 4:55 pm

    It sounds like you have an intense workout routine if you need this many calories. Try splitting your days to macros needed when exercising and macros needed on rest days.

    Reply
  28. [email protected] says
    January 30, 2017 at 4:57 pm

    Sorry for the late reply – that number is the percentage of deficit you’re in. So if your body needs 1600 calories to maintain, a 20% deficit would have you sitting at 1280 calories.

    Reply
  29. koze says
    January 31, 2017 at 2:52 am

    Is there a smart phone app you recommend to keep track of intake during the day?

    Reply
  30. Sandra Bonchuk Fraser says
    February 15, 2017 at 11:48 am

    I’m just starting out and finding it overwhelming what you can find on the internet. Can you have diet soda, crystal light, yogurt?

    Reply
  31. [email protected] says
    February 16, 2017 at 1:43 am

    Hi Sandra. You can have diet soda and crystal light, because they are not high in carbs – but a lot of people like to avoid those products because they don’t like the artificial sugars. Ultimately the choice is up to your personal preferences. Yogurt often has a lot of sugar in it so I normally avoid it.

    Reply
  32. Amanda says
    February 24, 2017 at 12:06 pm

    Is it normal after 3-4 days of keto eating to feel sort of shaky, weak, and a little light headed, similar to the feeling you’ve consumed a lot of caffeine?

    Reply
  33. Benjamin Allen says
    February 26, 2017 at 7:46 pm

    https://uploads.disquscdn.com/images/a23019ce4efeff988e971beef6275ff47934f98806f77edcecb19620043ab62b.png I’m afraid the new Keto Calculator isn’t working properly. The “How much should you be eating per day?” summary doesn’t display a number for fat grams and protein grams. The new interface looks great though!

    Reply
  34. Benjamin Allen says
    February 26, 2017 at 7:46 pm

    https://uploads.disquscdn.c… I’m afraid the new Keto Calculator isn’t working properly. The “How much should you be eating per day?” summary doesn’t display a number for fat grams and protein grams. The new interface looks great though!

    Reply
    • [email protected] says
      February 26, 2017 at 9:01 pm

      Hey Ben – try clearing the cache by pressing ctrl+f5 while on the page. Some of the old page may still be saved on your computer and conflicting with the new page. Hope that helps!

      Reply
      • Benjamin Allen says
        February 27, 2017 at 5:11 pm

        Thanks Craig, that worked. By the way, I noticed that the body fat field doesn’t support decimals. If you enter a decimal value, it breaks the summary as in the screen shot I posted.

        Reply
  35. Amanda Brown says
    February 27, 2017 at 10:35 am

    Hi there! I’ve been following LCHF since November and have lost 32 pounds so far. However, every 10 pounds or so I adjust my macros to be sure I’m not eating more than I should for my weight. However, I am nursing a baby and noticed when I started this way of eating that my supply really dipped. I upped my carbs to 30g a day but my supply remains low. My moist recent calculation shows my calories cut by another 100, my fat grams cut by another 20, and I increased my carbs to 40g because I am at a loss of what my body needs in order to continue to support my baby. I notice that breastfeeding isn’t a factor on your calculator so I was hoping for some input on how to make sure I’m getting enough to feed me and my baby. Thanks for your help!

    Reply
  36. Jerel Kuravackal says
    February 27, 2017 at 1:05 pm

    Hi there. I understand that once in ketosis the body burns fat for fuel rather than carbs and that the fat source being burned can be either stored fat or the fat from food consumed. The recommended fat intake seems high to me on a strict ketogenic diet. If fat intake were lowered (while maintaining low carb intake), would I not be able to lose more weight as the body is forced to burn more stored fat than fat from foods consumed?

    Reply
  37. TJ Bezuidenhoudt says
    February 27, 2017 at 3:59 pm

    Hi – if I follow a ketogenic diet combined with an intermittent fasting (eating every other day) how do I calculate my calrie intake on eating days as oppaosed to non-eating days when intak is zero?

    Reply
  38. Alex Blake says
    February 28, 2017 at 2:14 pm

    I’m not getting the calculator to work. It shows that I need to eat 0 calories, 0g carbs, 0 fat etc. I must have missed a field, but it would be nice to see some kind of error message.

    Reply
  39. Cathy Robi says
    February 28, 2017 at 5:55 pm

    I think this calculator is broke- its says 0 on protein and calories. is that possible to lose weight with 0 protein?

    Reply
  40. [email protected] says
    March 1, 2017 at 4:20 pm

    No, that’s not right. Are you seeing the new page? Try hitting Ctrl+F5 to hard refresh the page and see if it works. If not, did you miss any of the boxes by mistake?

    Reply
  41. [email protected] says
    March 1, 2017 at 4:27 pm

    Thanks for the feedback Alex! Were you able to get it to work? I can try and help you if not. 🙂

    Reply
  42. [email protected] says
    March 1, 2017 at 4:55 pm

    Hi Amanda! I’ve heard that keto can reduce supply for some women. I don’t know if that’s just the nature of the diet or losing weight while breastfeeding in general, but I do know that you need an additional 300-500 calories a day for nursing. Are you already accounting for this when you adjust your macros?

    Reply
  43. [email protected] says
    March 1, 2017 at 5:11 pm

    Hi Amanda, your electrolytes might be low. Make sure you are getting enough salt, potassium, etc. It’s very common and fixable. 🙂

    Check this article out:
    //www.ruled.me/guide-keto-diet/#common-side-effects-keto

    Reply
  44. ct92675073 says
    March 2, 2017 at 10:07 am

    I was excited to find the calculator but it doesn’t work for me on Firefox, Safari, or Internet Explorer. 🙁

    Reply
    • [email protected] says
      March 13, 2017 at 2:35 pm

      Is it still not working? I think Craig updated some things with the code last week.

      Reply
      • ct92675073 says
        March 13, 2017 at 3:57 pm

        You know, Laura, instead of replying to everyone who is telling you it’s broken with “Is it still not working?” You could just try it yourself. It’s NOT working. 🙂

        Reply
        • [email protected] says
          March 13, 2017 at 6:53 pm

          I also wanted to add in that we coded the keto calculator to be used in order. If you are having issues, it may be because you are not filling in the height/weight/age that is required at the beginning of the calculator (in order to calculate your macros). If you don’t fill that section in, you cannot change anything else. We are going to change the coding on this to take you back up to the beginning since we didn’t foresee that happening.

          Reply
          • ct92675073 says
            March 13, 2017 at 9:29 pm

            Hi Craig – thanks for responding. Actually the ONLY parts of the form I can complete are the height, weight, sex and age. After that it doesn’t let me manipulate anything else. And I’ve tried 3 computers and a bunch of browsers. So I don’t know what the cause is but all of them do it. If you’d like I’m happy to screen capture it (video).

  45. Kate Van Gorden says
    March 2, 2017 at 3:15 pm

    Hey! LOVE the look of the new calculator, but I’m having the same problem with me over here… I’ve filled everything out and refreshed, yet it still shows 0 for everything. Help!

    Reply
  46. Michelle Hardiek Oliver says
    March 9, 2017 at 4:14 pm

    New to Keto but ready to jump in. My issue is that I travel and I’m away from home 3-4 nights a week. Any advice on what’s the best things to pack? I’m not always provided a refrigerator at my hotels but my travel cooler works great too!

    Reply
  47. Donna Jo Robinson says
    March 12, 2017 at 7:59 pm

    I am unable to change the value in the % body fat. I got it in there once, but the calculator indicated 0 calories, so I have tried it again, and it stays at the default of 25%, when I need to put in 44%. I’ve tried ctrl/F5 repeatedly with no effect. Please help!
    Donna

    Reply
    • [email protected] says
      March 13, 2017 at 4:08 pm

      Hey Donna – can you try in a different browser as well and let us know if it works in there. If you don’t have a different browser, you can open a private/incognito window and try from there. Remember that it’s ctrl+f5 (you have to hold the ctrl button while pressing f5), otherwise it will just do a normal refresh.

      Reply
      • Donna Jo Robinson says
        March 14, 2017 at 8:20 pm

        Hi Craig,
        I have tried it on 2 different browsers, with no success. Neither will allow me to enter a percent body fat. It seems to like 25%, which I would be thrilled with, but I need it to say 44%. I’ve tried it on Google Chrome, and on Microsoft Edge.

        Reply
        • [email protected] says
          March 14, 2017 at 10:18 pm

          Hey Donna – make sure that you’re filling in the weight, age, and height as well. Some people are skipping the first sections and when you do that you cannot change the other sections. The calculator is supposed to be used in order.

          Reply
          • Sean Holland says
            March 15, 2017 at 8:36 am

            I’m afraid I have the same problem. I have completed the fields in order, but neither the body fat nor any subsequent selection buttons can be changed.

          • [email protected] says
            March 15, 2017 at 3:03 pm

            Sean – and you have done a hard refresh using ctrl+f5, correct? I’m trying to replicate the issue but cannot once I fill in the first few fields (I’m testing on 8 different computers, 12 different phones and 5 different browsers on each of those). I’ll wipe the cache on the site today as well (it takes 5-6 hours to completely clear).

          • Sean Holland says
            March 15, 2017 at 4:52 pm

            That’s correct. I also tried it on another computer–still didn’t work.

  48. [email protected] says
    March 13, 2017 at 3:26 pm

    Is it working now?

    Reply
  49. [email protected] says
    March 15, 2017 at 3:09 pm

    No, I don’t want you to spend time doing that. We’ve added some code to the sections to try to create checks between each section as well. I’ve cleared the cache on the site but we have around 6 layers of cache so it’ll take a few hours most likely. Hopefully by this time tomorrow it will work 100% for you.

    I’ve had a lot of comments on the calculator not working, but I’ve also tested across a LOT of browsers and devices and can’t replicate the issues – so it’s been challenging for me to try to solve the issue.

    Reply
  50. [email protected] says
    March 15, 2017 at 3:21 pm

    Will make sure we update that – thank you!

    Reply
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