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Ketogenic Calculator

Ketogenic Calculator

Updated May 5th, 2026 – Written by Craig Clarke, Founder & Keto Diet Practitioner

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. Bonnie Pridgeon says
    December 17, 2017 at 2:03 am

    I just entered all the numbers and it is saying 0 calories -42 fats 20 carbs and 75 g protein Help??

    Reply
  2. Ashley says
    December 18, 2017 at 11:38 am

    it’s telling me to consume 0 calories and -44g of fat per day?

    Reply
  3. Dennis Rankin says
    December 20, 2017 at 9:29 pm

    I’m just learning about the keto diet. I’ll have finished a 10-day fast on Christmas and would like to maintain ketosis. What would be some good light keto foods to end my fast with?

    Reply
    • [email protected] says
      March 15, 2018 at 1:03 pm

      Hey Dennis,

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

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

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

      Reply
  4. Jana Jeena says
    December 21, 2017 at 11:07 am

    The application is crazy how come a 170 meters women 57 kg 10% fat want to keep the weight eat 450 calories i will never do this there is something wrong

    Reply
    • [email protected] says
      March 15, 2018 at 1:13 pm

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

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

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

      Reply
  5. Rebecca Ward says
    December 27, 2017 at 1:46 am

    I’ve tried to reload the calculator a couple of times now and it’s not calculating good numbers for me:
    Based on your inputs, we suggest you eat: calories. From those, g fats, 20g net carbs, and 0g protein

    Reply
    • [email protected] says
      March 15, 2018 at 1:31 pm

      Hey Rebecca,

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

      Reply
  6. IcePonyGirl says
    December 31, 2017 at 12:51 am

    Hi, why would it give me this “Based on your inputs, we suggest you eat: 0 calories. From those, -45g fats, 20g net carbs, and 81g protein”? Zero calories….so, eat nothing? HA!

    Reply
    • [email protected] says
      March 15, 2018 at 1:33 pm

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

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

      Reply
  7. Brenda Umbrianna says
    January 1, 2018 at 1:46 pm

    I just ordered Keto Academy and meal plan. I have not seen it hit my email yet. Does it take a while?

    Reply
  8. Dayna Vance Barnes says
    January 3, 2018 at 3:43 pm

    Hi Craig, I was excited to see you have a keto calculator…then less excited to see I’m allowed a whopping ZERO calories daily and -55g of fat (pull out the knives??). I’ve tried clearing the cache and reloading, but it still says that.

    Reply
  9. Glenn Mayo says
    January 3, 2018 at 5:10 pm

    WHAT!?!? How is this possible?: “Based on your inputs, we suggest you eat: 0 calories. From those, -70g fats, 20g net carbs, and 139g protein”

    I should eat ZERO calories and -70 fats? WHAT!?!?

    Reply
    • [email protected] says
      March 15, 2018 at 1:49 pm

      Hey Glenn,

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

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

      Reply
  10. Ratiba says
    January 3, 2018 at 6:19 pm

    Hello – This is new to me. Macro calculator churned these numbers: 1304 cal 106g fats, 20g carbs, and 68g protein.

    Makes sense for a 44 yrs female 5.9″ 163lbs? Currently spending most of my days at a desk.

    Cheers!

    Reply
    • [email protected] says
      March 15, 2018 at 1:52 pm

      Hey Ratiba,

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

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

      Reply
  11. Larry says
    January 5, 2018 at 1:03 pm

    🙂 My test results came back as, 0 calorie intake. -116G of Fat, 20 G of Carbs, and 240 G of Protein. O Calories and a negative number for Fat???? What am I missing here??? Thanks

    Reply
    • [email protected] says
      March 15, 2018 at 2:05 pm

      Hey Larry,

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

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

      Reply
  12. mom2_3 says
    January 6, 2018 at 12:53 pm

    I’m just reading and getting ready to start a Keto diet. According to the calculator, daily I should be eating “0 calories. From those, -57g fats, 20g net carbs, and 107g protein.” This makes no sense to me. How can I be eating zero calories?

    Reply
  13. Kevo Le says
    January 8, 2018 at 3:31 pm

    Hi Ruled me, quick question.
    I weight 176 lbs at 12% body fat and im at 5’9″.
    It says I need to eat 1910 calories
    135 g fats
    20 g carbs
    155 g protein

    I go to the gym 5-6 days a week lifting, and I’ve done an in body test that says my metabolic rate is 1818 just from sitting down. Should I stick to 1910 calories or 1818 but adjust the fats and carbs and protein percentages to 1818?

    I’ve calculated my meal plan to 1763 Calories – 119.6g fats – 127.2g protein – 17.2g of net carbs.

    Let me know if this looks right?

    Reply
    • [email protected] says
      March 25, 2018 at 11:04 am

      Hey Kevo Le,

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

      Reply
  14. Debby says
    January 18, 2018 at 5:51 pm

    So, after I do the 30 day planner and I start week 5, do I want to continue on with a menu similar to week 4? Or do I start back at week 1 again??

    Reply
  15. Cristi Scutaru says
    January 23, 2018 at 8:22 pm

    I’m really confused.

    Your calculator gives me a macro with 149g fats and 127g protein.

    But this is very far from the 70% fats + 25% protein recommended Keto intake!

    What is wrong?

    Reply
    • [email protected] says
      March 25, 2018 at 11:50 am

      Hey Cristi,

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

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

      Reply
  16. Janet says
    January 24, 2018 at 8:55 am

    Hi John,

    I got wonky numbers too, but only when I used Firefox as my browser. When I used Safari as my browser my numbers were normal. Maybe change browsers and try again? Also, so sorry about your diagnosis. It sounds like the Keto diet can help.

    Reply
  17. Rain says
    January 24, 2018 at 7:35 pm

    This is super helpful, thank you!! I was super confused about how many calories I should be aiming for!! Keeping this as a resource as I continue down the Keto journey!!

    Reply
  18. Timmi Johansson says
    January 26, 2018 at 8:16 pm

    Hi! I’ve been doing what I think is “Keto” For about 3 weeks now. Lost about 2 kilos, not as impressive as most people claim to be but aslong as it’s going diown, I’m quite fine.

    With my height, weight and body fat it tells me to ea “2100 calories. From those, 170g fats, 20g net carbs, and 122g protein”

    I’m 184 cm, 138 kilos and BF of about 50% (eye measured)

    Isn’t that quite a lot of fat? What would happen if I decided to eat around 1800 Calories instead, would I not lose weight, would I enter a starvation mode?

    I’m also doing Intermittent Fasting and eating about twice a day in a 4 hour window.

    I’ve tried googling an answer, maybe I’m googling wrong haha, who knows. But I can’t find an answer.

    Sorry if this is a redundant question that’s been asked about a billion times.

    Reply
    • [email protected] says
      March 30, 2018 at 9:08 am

      Hey Timmi,

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

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

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

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

      Let me know if you have any other questions!

      Reply
  19. Paula Cook says
    January 29, 2018 at 2:39 pm

    i don’t think the macro likes my choices… i’m large i did “Adkins” when i wasn’t large and lost a good amount of weight in a short amount of time 140 to 120.. got pregnant turned 50 and now here i am. i started back on Keto and tried to do the macro it said Based on your inputs, we suggest you eat: calories. From those, g fats, 20g net carbs, and 116g protein…. please help

    Reply
    • [email protected] says
      March 30, 2018 at 9:12 am

      Hey Paula,

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

      Please let me know if you are still having problems.

      Reply
  20. Karabast says
    January 30, 2018 at 2:03 pm

    Since this says I should be eating literally 0 calories, I’m not sure this is a viable plan.

    Reply
    • [email protected] says
      March 25, 2018 at 12:07 pm

      Hey Karabast,

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

      Please let me know if you are still having problems.

      Reply
  21. lovinlife123 says
    February 1, 2018 at 12:45 pm

    Here’s what the calculator told me ( I did it twice) Based on your inputs, we suggest you eat: 0 calories. From those, -72g fats, 20g net carbs, and 143g protein

    So ….. what now?

    Reply
  22. Jenni Kimpton says
    February 1, 2018 at 6:46 pm

    I am sure this calculator is not working properly how cn anyone eat foo yet consume 0 calories ???????? how can these figures be correct and yes I have reloaded the page and I still get the same result

    0 calories
    -9 g fats
    20 g carbs
    0 g protein

    Reply
    • [email protected] says
      March 25, 2018 at 12:18 pm

      Hey Jenni,

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

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

      Please let me know if you are still having problems.

      Reply
  23. Danijela Mladenovic says
    February 5, 2018 at 5:27 am

    Hello! I’m new here! 🙂 What I’m unsure about with Keto is the glycogen replenishment – is it necessary to do it, or not? Can I be on keto for 8 weeks for instance, without having glycogen replenishment days with carb loading?

    Reply
    • [email protected] says
      March 30, 2018 at 10:44 am

      Hey Danijela,

      Good question!

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

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

      Reply
  24. Ernesto Llorente says
    February 8, 2018 at 11:08 am

    I am a little lost about carbs. If I only eat 20 g of carbs a day, can I eat more if I am very active since I am burning it anyway?

    Reply
  25. Runner patti says
    February 9, 2018 at 12:21 am

    I am new to this and am confused. What does – 41 grams fat mean?

    Reply
    • [email protected] says
      March 30, 2018 at 10:48 am

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

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

      Please let me know if you are still having problems.

      Reply
  26. nikkles76 says
    February 9, 2018 at 9:59 pm

    I thought Keto was about eating more fat and moderate protein. It telling me to eat near half the fat to protein. But carbs are spot on? 48g fat to 89g protein, 20g carbs.

    Reply
    • [email protected] says
      April 7, 2018 at 9:46 am

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

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

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

      Reply
  27. Sal says
    February 10, 2018 at 6:30 am

    Hey guys. My intake should be at 142 g fat/ 107 g protein, but I’m having an issue trying to take more fat than protein. At end of the day, my protein is always higher than my fat intake and looks like 107 g fat/ 142 g protein. I’m eating bacon n’ eggs, tuna n’ mayo and steak or chicken. I’m still losing .06 -.08 of a pound per day. Any suggestions on how I can get more fat in my diet, and if I don’t will that result in more muscle loss?

    Reply
    • [email protected] says
      April 7, 2018 at 9:55 am

      Hey Sal,

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

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

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

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

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

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

      Reply
  28. Denise says
    February 12, 2018 at 5:00 pm

    Very confused about protein. If I am 150 lean body mass and I am supposed to times that by .8 to get my total protein, I get 120 grams which is about 4 oz of protein. That seems really low. If you have a few eggs and some cheese it ads up to that, forget about a small piece of fish or meat.

    Reply
    • [email protected] says
      April 7, 2018 at 10:00 am

      Hey Denise,

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

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

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

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

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

      Reply
  29. Jaquella Eckles says
    February 13, 2018 at 4:44 am

    Input:
    Female
    170 cm / 73.7 kg
    35 y’o
    28% Body fat
    Sedentary
    Lose Weight
    20% deficit
    20g carbs
    .8 g protein

    What I’m concerned about is the fat (95 g) and protein (94 g) amounts. Do these look right? I know that fat grams are multiplied by 9 and protein is multiplied by 4 which would make the calories respectively (fat) 855 kcal and (protein) 376 kcal.

    I’m also using Google Fit to track my steps. I’m nursing a busted knee so no working out for me at the moment that is why I’ve got it on Sedentary. I’m a teacher, so perhaps I should bump it up to Light Active.

    Thoughts?

    https://uploads.disquscdn.c…

    Reply
  30. Jason Mansfield says
    February 13, 2018 at 9:35 am

    Hi Ive been on the Keto for about a month now, lost a lot of weight initially (possibly all body water) and since then ive been static. ive not gone over calories once and im eating about 1850 a day, approx 43% BF and im not going over 15% net carbs, 95g protien and 155g fat.

    eat quite a lots of eggs, bacon, steak and Chicken. using MCT oil, grass fed butter and coconut oils for cooking… im happy with the diet so dont feel the need to cheat, sticking with it but it just doesnt seem to be moving….any tips????

    oh i sleep around 7 hours a day more of a weekend , to laid back to be stressed 🙂 and a limited amount of excersize, plus a sedentary job at a desk

    Reply
  31. Nali says
    February 20, 2018 at 11:34 pm

    Hello!!

    I just tried the calc, and it’s giving me some different fat levels and total calories than other calculators out there. Not a huge difference, but enough to make me curious:

    Ketogains says 75g fat, 58g protein, 25g carbs, 1023kcal a day. Bit much protein for me, and rather low caloric intake. (25% deficit)

    KetoDietApp says 95g fat, 57g protein, 25g carbs, 1156kcal a day – the thing is preset to 27% caloric deficit.

    Ruled.Me says 85g fat, 58g protein, 25g carbs, 1099kcal a day. (25% deficit)

    For ref – I’m 159cm, 60kg, about 27% body fat, sedentary, aiming for 25% deficit, 25yo female.

    Perhaps the difference could be in the recommended protein (I note 0.6 here for me and set 0.6 for Ketogains but not KetoDietApp (doesn’t have this function I think) or the preset caloric deficit being different in KetoDietApp?

    I also note that for females in general, it’s not recommended to go under 1200kcal but all apps suggest I do…what are your thoughts?

    Should I aim for 1200kcal just to be on the safe side, keep carbs and protein at 25g and 57g respectively and make up the difference with fat (I think that should be about 95-100g) for hitting 1200kcal).

    Also find that whatever I input in Cronometer for hitting the 1200kcal mark and approp fat/protein means I only really eat about 4-8g net carbs a day – is this an issue? I realise 25g is an upper limit not a target…

    Thanks!!

    Reply
    • [email protected] says
      March 30, 2018 at 9:28 am

      Hey Nali,

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

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

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

      Reply
  32. Therese Bizabishaka says
    February 27, 2018 at 6:45 am

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

    Reply
    • [email protected] says
      March 30, 2018 at 9:30 am

      Hey Therese,

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

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

      Reply
  33. MaPao Saavedra says
    February 27, 2018 at 1:49 pm

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

    Reply
    • [email protected] says
      April 7, 2018 at 10:56 am

      Hey MaPao,

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

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

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

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

      Reply
  34. Lanna R says
    March 4, 2018 at 2:30 am

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

    Reply
    • [email protected] says
      March 30, 2018 at 9:32 am

      Hey Lanna,

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

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

      Reply
  35. David McConnaughey says
    March 13, 2018 at 6:55 am

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

    Reply
    • [email protected] says
      March 25, 2018 at 12:21 pm

      Hey David,

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

      Please let me know if you are still having problems.

      Reply
  36. Christen Vogel says
    March 13, 2018 at 11:27 am

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

    Reply
    • [email protected] says
      April 7, 2018 at 11:24 am

      Hey Christen,

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

      Does that make sense?

      Reply
  37. megmich says
    March 14, 2018 at 5:46 am

    Calculator not working , says eat 0 calories!

    Reply
    • [email protected] says
      March 25, 2018 at 12:22 pm

      Hey Megmich,

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

      Please let me know if you are still having problems.

      Reply
  38. Gracie says
    March 16, 2018 at 12:48 am

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

    Reply
  39. Brenda Kidman says
    March 16, 2018 at 4:39 am

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

    Reply
    • [email protected] says
      March 16, 2018 at 5:32 pm

      Hi Brenda, you should have received an e-mail right away. If you didn’t get it please message [email protected] and he can send you the files directly!

      Reply
      • Brenda Kidman says
        March 16, 2018 at 10:58 pm

        Hello Laura thank you for replying. I have received the magnificient package today it was a typo mistake that held it up. I’m so looking forward to starting this life style, just a few adjustments to to be made in the pantry…you know out with the old and in with the new…

        Reply
  40. Muhammad Magee says
    March 20, 2018 at 11:27 am

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

    Reply
    • [email protected] says
      April 7, 2018 at 11:45 am

      Hey Muhammad,

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

      Please let me know if you are still having problems.

      Reply
  41. Michelle says
    March 21, 2018 at 11:41 am

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

    Reply
  42. Terry says
    March 23, 2018 at 8:46 pm

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

    Reply
    • [email protected] says
      April 15, 2018 at 11:23 am

      Hey Terry,

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

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

      Reply
  43. Marie S. says
    March 24, 2018 at 8:57 am

    Hello Everyone,

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

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

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

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

    Thanks so much

    Reply
    • [email protected] says
      April 15, 2018 at 11:25 am

      Hey Marie,

      Thanks for the great questions!

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

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

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

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

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

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

      Oh so that’s why my head is banging. I couldn’t remember the last time I took tylenol and all of a sudden I had three doses in four days. I bet it’s exactly why – I’m eating all kinds of food like nuts and cheese. I think I should drink more water. Thanks for the tipl

      Reply
  44. Shana says
    March 27, 2018 at 6:45 pm

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

    Reply
  45. Chamne says
    March 28, 2018 at 11:25 am

    Hi Craig,

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

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

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

    Reply
  46. heather says
    March 29, 2018 at 12:59 am

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

    Reply
    • [email protected] says
      April 7, 2018 at 12:13 pm

      Hey Heather,

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

      Please let me know if you are still having problems.

      Reply
  47. Lorraine Shuster says
    April 5, 2018 at 1:34 pm

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

    Reply
  48. Jennifer says
    April 7, 2018 at 3:01 pm

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

    Reply
  49. Rhonda Acord says
    April 12, 2018 at 10:45 am

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

    Reply
  50. Michelle Bell says
    April 14, 2018 at 2:42 pm

    Mine says 0 calories and -54 fats. Really?

    Reply
    • [email protected] says
      April 15, 2018 at 12:40 pm

      Hey Michelle,

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

      Please let me know if you are still having problems.

      Reply
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