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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. Rachel Snodgrass says
    April 15, 2018 at 3:40 pm

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

    Reply
  2. Jim Goonan says
    April 20, 2018 at 7:14 am

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

    Yeah, this works

    Reply
    • [email protected] says
      April 21, 2018 at 9:58 am

      Hey Jim,

      Try reloading the page and putting in all of your values again.

      If that doesn’t work, try using a different browser (like safari or internet explorer) or an incognito window.

      Please let me know if you are still having problems.

      Reply
  3. Gabriel says
    April 21, 2018 at 11:15 am

    Question. Should my protein be greater than my fats?

    Reply
    • [email protected] says
      April 28, 2018 at 10:06 am

      Hey Gabriel,

      Depending on your goals and your calorie needs, your protein may end up being greater than your fats. Even though this doesn’t follow the general guidelines for a keto diet, You will probably still be able to get into ketosis and reap all of the benefits of keto dieting with a higher protein to fat ratio.

      However, if eating this much protein prevents you from getting into ketosis, then try decreasing it little by little until you are able to sustain ketosis.

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

      Reply
      • Gabriel says
        April 29, 2018 at 4:47 pm

        Thank you. I had used the rule.me calculator and the result was my proteins being higher than the fats. I was a little concerned being I understood that the proteins should be lower than the fats. I wasn’t sure if the calculator had figured it out correctly (or not). I’m in ketosis now having come off the HCG diet. I’m maintaining my weight after a week of going Keto, but after a week, I haven’t lost anymore. Thoughts?

        Reply
        • [email protected] says
          May 12, 2018 at 9:04 am

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

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

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

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

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

          Reply
  4. Amy Cudworth-Imbrescia says
    April 23, 2018 at 7:00 pm

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

    Reply
    • [email protected] says
      April 28, 2018 at 10:10 am

      Hey Amy,

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

      Please let me know if you are still having problems.

      Reply
    • [email protected] says
      April 28, 2018 at 10:15 am

      Hey Amy,

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

      Please let me know if you are still having problems.

      Reply
  5. Sandra Springer says
    April 28, 2018 at 12:02 am

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

    Reply
    • [email protected] says
      May 5, 2018 at 9:08 am

      Hey Sandra,

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

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

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

      Reply
  6. Charisse Goode says
    April 28, 2018 at 11:17 pm

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

    Reply
  7. Michele Tiana says
    April 30, 2018 at 11:18 pm

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

    Reply
    • [email protected] says
      May 12, 2018 at 9:06 am

      Hey Michele,

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

      Reply
  8. Merovie says
    May 6, 2018 at 12:49 am

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

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

    Reply
    • [email protected] says
      May 12, 2018 at 9:51 am

      Hey Merovie,

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

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

      Reply
  9. Alison Ford says
    May 7, 2018 at 10:49 pm

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

    Reply
    • [email protected] says
      May 7, 2018 at 11:32 pm

      Hey Alison – when you click calculate, does it show 3 dots as if it’s loading?

      Reply
      • Alison Ford says
        May 8, 2018 at 12:45 am

        it seems to be working now… thanks!
        ——– Original message ——–From: Disqus <[email protected]> Date: 5/7/18 8:32 PM (GMT-08:00) To: [email protected] Subject: Re: Comment on Keto Calculator
        “Hey Alison – when you click calculate, does it show 3 dots as if it’s loading?”

        Settings

        A new comment was posted on ruledme

        [email protected]

        Hey Alison – when you click calculate, does it show 3 dots as if it’s loading?

        11:32 p.m., Monday May 7

        |

        Other comments by [email protected]

        Reply

        to [email protected]

        [email protected]’s comment is in reply to

        Alison Ford:

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

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        Reply
      • Susan Friesen says
        May 10, 2018 at 7:44 pm

        I’m getting the same thing – no results. When I click on the calculate button, I’m jumped to the top of the page and nothing new appears. No dots either.

        Reply
        • [email protected] says
          May 12, 2018 at 10:27 am

          Hey Susan,

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

          Please let me know if you are still having problems.

          Reply
  10. Wendy says
    May 8, 2018 at 12:15 am

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

    Reply
    • [email protected] says
      May 12, 2018 at 6:05 pm

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

      Reply
    • [email protected] says
      May 19, 2018 at 11:30 am

      Hey Wendy,

      I recommend reading the keto stick section of this article:
      https://www.ruled.me/measur…

      In short, you may be in ketosis and producing ketones so efficiently that they aren’t being released in your urine. Based on what you told me about your diet, this is most likely the case for you.

      Also, keep in mind that even if you aren’t in ketosis, this doesn’t mean you failed the diet. As long as you are getting the results you want (e.g., losing weight) and feeling good while doing it, then stick to the diet. Ketosis is a helpful bonus of keto dieting, but not necessary unless you are using the diet specifically to get the benefits of ketones.

      Does that make sense? Let me know if you have any other questions.

      Reply
  11. Rihan Suri says
    May 8, 2018 at 6:14 am

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

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

    Reply
  12. Herbessence says
    May 10, 2018 at 8:34 pm

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

    Reply
  13. Roy Walker says
    May 12, 2018 at 5:58 pm

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

    Reply
    • [email protected] says
      May 12, 2018 at 6:07 pm

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

      Reply
  14. [email protected] says
    May 12, 2018 at 8:14 pm

    I generally recommend re-calculating every 10-15 lbs lost. As far as exercise goes, if you’re not used to it, you can pretty much start any time. At the beginning stages of keto, you may have some reduced physical performance, but over time that should dissipate.

    Reply
  15. bill griffith says
    May 13, 2018 at 8:34 pm

    i am also not getting any results after hitting the calculate button, pops back up to the top of page…

    Reply
  16. Jessica Morales says
    May 14, 2018 at 7:33 am

    I lost 10 lbs and tried recalculating my macros/calories, but the total caloric intake increased from the last time! Is this right??

    Reply
  17. Karen Romine Kenjosian says
    May 14, 2018 at 10:07 am

    https://uploads.disquscdn.c… I hope you are still actively monitoring this page. I’m super morbidly obese at a weight of 355. According to this calculations, I should be eating a crazy amount of calories. That seems 1. completely counterintuitive and 2. physically impossible. Even moving my deficit to 70% still results in nearly 3k calories a day. Can you assist/advise? Here is a screen shot of the original calculations:

    Also, using your visual guide, I set my fat percentage at 50%, but according to another calculator that used my actual measurements, it said 30%. I tend to think it is at least 50%, possibly higher.

    Thank you for your help,
    Karen

    Reply
  18. Karen Romine Kenjosian says
    May 14, 2018 at 10:09 am

    Ha! Nevermind. I went back to look at the numbers, and I inadvertently typed in 52 instead of 5 (feet) 2 (inches) LOL! Much more reasonable 1700 calories!

    Reply
  19. beverly jennings says
    May 17, 2018 at 10:45 am

    Im confused the keto calculator is not working ,I put my info in and hit calculate but it just keeps bouncing back to top with no explanation and all spots are filled in?Im on the incongnito page.Also im trying to figure out how much protein to eat so how do i figure out my lean muscle mass to calculate it?

    Reply
    • [email protected] says
      May 17, 2018 at 5:05 pm

      Hey Beverly – usually when it puts you back to the top of the page there was either some item entered incorrectly or the information was not filled in. Do you mind letting me know what information you used and I’ll run the numbers?

      Reply
  20. Lseablom says
    May 17, 2018 at 9:15 pm

    I read some of the posts and rechecked my information and everything is correct but it keeps on bouncing me back to the top. What am I doing wrong?

    Reply
  21. Rick Mac Gillis says
    May 20, 2018 at 11:42 am

    “Based on your inputs, we suggest you eat: 943 calories. From those, -2423g fats, 20g net carbs, and 5669g protein”

    Rip fat out of me and eat an elephant every day? You’re a genius, ruled.me! I never would have guessed that. Not to mention the fact that I can’t possibly eat 943 calories every day if I defy the laws of physics to blatantly consume a full elephant every day.

    Reply
  22. David Bouillez says
    May 21, 2018 at 7:27 pm

    Mine says to eat more protein than fat? could that be correct? “Based on your inputs, we suggest you eat: 1999 calories. From those, 134g fats, 20g net carbs, and 178g protein.”

    Reply
    • [email protected] says
      May 22, 2018 at 11:41 am

      Hey David,

      Your numbers actually look good. By following them, you will be getting around 60% of your calories from fat and 35% from protein which is still good for a keto diet.

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

      Reply
    • Tracy Jackman says
      May 26, 2018 at 6:54 pm

      A gram of Fat = 9 calories.
      A gram of Protien = 4 calories

      Reply
  23. Laura says
    May 26, 2018 at 5:46 pm

    I’m confused. My recommended percentages were not low in protein. They worked out to about 53% fat and 41% protein. Is that possibly right, or did I mess up my calculations somewhere?

    Reply
  24. Deepspring says
    May 27, 2018 at 9:02 pm

    I know this might sound crazy but do you have a vegetarian version? I have issues with eating anything that has a face.

    Reply
  25. Chelsey says
    May 28, 2018 at 3:19 pm

    Which macro tracking app do you recommend? All of the apps I have found don’t give me the macro calculations that you’re website have given me.

    Reply
  26. Sandra Kellar says
    June 5, 2018 at 12:53 pm

    hello, well here i go. my first time. so please bare with me. using the keto calculator. this is what it says: 1606 calories, 135 gram fat, 5 gram carb, 92 gram of protein. This sounds like alot! did this calculate correctly? thank you.

    Reply
  27. MaraT says
    June 6, 2018 at 12:11 pm

    Hi, I have input my information into the calculator and when i click “calculate” i get nothing. I have tried twice. Please advise?

    Reply
  28. Lewis says
    June 7, 2018 at 7:29 am

    Hi there I’m unsure of what my actualy percentages are and how to work them out? say this is my meal: 68g fat, 24g carbs, 36g protein. How would I work out the percentages?

    Reply
    • [email protected] says
      June 8, 2018 at 4:14 pm

      68g fat*9 = 612 calories
      24g carbs*4 = 96 calories
      36g protein *4 = 144 calories

      To find the percentage of fat, you’d divide 612 by the sum of all calories (852 in this case). 612/852 = 0.718 = 71.8%

      Reply
  29. Matty Jared Wolman says
    June 11, 2018 at 7:30 pm

    I entered in all of the information and clicked ‘Calculate’ but I did not receive any test results back. The screen just shifted to the top and did nothing else. Please advise.

    Reply
    • [email protected] says
      June 13, 2018 at 6:44 pm

      Try using the calculator in a private or incognito browser to see if you get the same results. Typically it’s some type of javascript blocking that happens if this problem is occurring.

      Reply
  30. Adam George says
    June 15, 2018 at 8:53 am

    I can’t get anything to load. I input my information and it just scrolls back up to the top. 5’9″, 305#, 40%, moderately active, 30% deficit, 0.8 protein….help.

    Reply
  31. penelope7123 says
    June 16, 2018 at 3:21 pm

    what am i doing wrong, fill in all the blanks, rechecked 10 times, nothing missing. i hit calulate, and the screen scrolls back to the beginning. every. time. please help

    Reply
  32. dp2014 says
    June 17, 2018 at 1:11 pm

    The keto calculator does not work. I’ve tried it on more than one server. You put your data in, but when you hit calculate, it just scrolls to the top of the page. 🙁

    Reply
  33. Brian says
    June 25, 2018 at 3:48 pm

    Howdy. I use the keto calculator to get my baseline number to start and it gave me the following: 1728 calories. (128g fats, 25g net carbs, and 118g protein) I downloaded the Cronometer app to help me track food intake, etc. and used their calculator with the same input data and it is giving me: 1815 calories (171g fats, 25g net carbs and 44g protein) – the discrepancy of 100 cals is not an issue, but the variance in fats and 2/3 less protein seems way off. Any ideas what’s up? Which do I follow for maximum ketosis? Please advise!

    Reply
    • [email protected] says
      June 29, 2018 at 9:45 pm

      It really depends on what your activity levels are. The more active you are, the more protein you need. The less body fat you have (and more lean mass) the more protein you need. Keto is a muscle sparing diet, but you still need protein to try to keep your muscle mass where it is while you lose body fat. We explain all of the reasons behind out calculator below the calculator for you to see 🙂

      Reply
  34. Carol Ann Girgenti- Cropanese says
    June 26, 2018 at 6:00 pm

    Hey all I’m new to this site recommended by my doctor, and I was wondering if there is an app to enter your daily count? I currently use carb manager and I thought if I could get it all in one place it would simplify it and make it easier. Also the calculator works great for me. My daughter is on it with me but she’s really craving her fruit And gummy bears. Any ideas to help with that? Thanks

    Reply
  35. Michelle Scentsy Patino says
    June 27, 2018 at 3:10 pm

    🙁 It does not produce results, it just takes me back to the top of the page when i hit calculate. on Chrome

    Reply
  36. Teresa Dreaney says
    June 30, 2018 at 12:55 pm

    I can’t get a response on Chrome and on internet explorer it told me to eat 57553 calories?

    Reply
  37. mini says
    July 8, 2018 at 3:43 pm

    hi anyone knows when during the day i should have bone broth?

    Reply
  38. Barbcam says
    July 12, 2018 at 3:10 pm

    After entering in all my info in the calculator, and clicking on “Calculate” – nothing happens. it scrolls up to the section for height and weight, which I filled in. Tried multiple times.

    Reply
    • [email protected] says
      July 23, 2018 at 5:31 pm

      Is it possible to try in another browser or a private/incognito window? Usually when that happens either some field was not filled out or javascript is being blocked by your browser.

      Reply
  39. Andi says
    July 13, 2018 at 12:52 pm

    I put in my details and the chart is telling me to eat well over 10 000 calories a day to lose weight…and almost 14 000 to maintain??? I did the calculation multiple times and its still coming back with the same. Is the calculator off some how?

    Reply
  40. Gerald Goff says
    July 18, 2018 at 12:07 pm

    This is to a moderator. When I click on the calculate button to get my macros, the screen moves up, but I don’t see any results.
    Please help.

    Reply
    • [email protected] says
      July 22, 2018 at 8:43 am

      Hey Gerald,

      What device are you using the calculator on?

      Try scrolling down, the results should be at the bottom.

      Reply
      • Juli Maxwell says
        January 13, 2019 at 4:58 pm

        I can’t get my results.. when I hit “calculate” it just scrolls me up to the top, and there is nothing at the bottom either.

        Reply
        • [email protected] says
          January 23, 2019 at 12:58 pm

          Hey Juli,

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

          Thanks for your patience!

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

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

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

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

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

    Thanks

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

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

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

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

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

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

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

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

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

      Hey Diane,

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

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

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

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

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

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

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

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

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

      Hey Deirdre,

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

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

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

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

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

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

    My question is can I drink the keto every morning

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

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

    Reply
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