Keto Calculator | Determine Your Personal Macros [Precise & Simple]

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.

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:

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.
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:

Add higher fat meats like bacon, pepperoni, and fattier cuts of meat to your meals.
Have whole eggs or egg yolks with your meal.
Add extra high protein cheese (e.g., parmesan cheese, mozzarella cheese, cheddar cheese) to your meal.
Have a keto milkshake or smoothie (with extra MCT oil if needed):

To add as much fat as possible to your diet:

Top your meals with high fat, low protein dairy like mascarpone cheese, heavy cream based sauce, or cream cheese.
Add sliced avocado to your meals or have it as a snack.
Have fat bombs whenever you are running low on fat.
Top off your meal with extra oil or animal fat.
Have high-fat nuts like macadamia nuts, brazil nuts, and pecans.
Add your favorite keto dressings when appropriate.
Here are some of our favorite high-fat keto dressings:

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.

Comments

[email protected] says

November 24, 2017 at 3:48 pm

You could approach keto with a TKD or CKD variation, but it’s really up to you. If you’re doing well on a standard ketogenic diet (SKD) then I’d recommend following it. If you’re having performance decreases and trouble finishing your workouts, then some additional carbs may help with the endurance.

Reply
[email protected] says

November 24, 2017 at 3:49 pm

Yes, they do – once you fill in the keto calculator you will be able to find that information.

Reply
Leslie Campbell says

November 28, 2017 at 11:29 pm

Hi there. I just bought your 30 day plan. Have really been studying keto for the last couple weeks and I keep running in to different opinions about calories. I’ve heard a podcast person say no woman should be eating less than 2000 kcal, then others say calories matter. Your calculator says I should be around 1000 kcal per day, probably because I’m under 5’ and my body fat % is 36%. Do you have any thought on this? I chose sedentary because I walk a couple times per week, about 3-4 miles each time, but am not doing more exercise than that. I’m also not sleeping more than a few hours each night, which of course, is a problem in itself (not much extra energy). I’d really appreciate your input. I’m 55 and postmenopausal.

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Melissa Montague says

December 3, 2017 at 9:50 am

Would these numbers need to adjust if I plan to do IF as well? I will be doing a 19/5 fasting/feeding schedule. Am I to consume my full days worth of calories and macros within my 5 hour feeding window? The calculator gave me the following macros:
– 1014 calories
– 82 grams of fat
– 15 grams of carbs
– 55 grams of protein
Please let me know if this needs to be adjusted while I am IF.
I am so far down 40lbs since February and have stalled. Looking to get the scale moving again as I have another 20lbs or so to lose.

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TyrantT316 says

December 4, 2017 at 3:18 pm

Hi Craig. I’m 240lbs looking to get down to 170 over the next year or two. I’ve struggled in the past with keeping up with this beyond 3 months. However during that time, I’ve had success. Financially and schedule wise, I’m looking to find ways to make things a bit simpler. That may include canned foods (canned chicken, canned green beans/spinach/greens), frozen chicken breasts/tenders, hotdogs/sausage, packaged pork rinds, etc. Is sodium or “processed meats” any major issue I need to watch out for if I’m trying to “bigger picture” stay consistent and effective? I understand fresh clean chicken breast is better than something like canned or processed meats (little to no sugar processed meats). However, are they really that far off on this method? Also does cheese create problems for some people more than others? I’ve found that cheese is a “go-to” when I’m extremely hungry or struggling. Thanks for any help!

Reply
- [email protected] says
  
  December 5, 2017 at 5:11 pm
  
  Hey there,
  
  Craig actually uses shortcuts liked canned chicken in several of his recipes. I haven’t seen a lot of people report issues with too much sodium from things like packaged snacks or hot dogs – but with the processed meats you do have to watch out for added sugars. Always check the labels and count any carbs. 🙂
  
  If you’re not dairy intolerant there’s no reason why you can’t snack on cheese. You just have to track it, like everything else, because cheese does have carbs and can add up if you’re not careful. Serving size on cheese is usually smaller than what a lot of people are willing to consume in a sitting.
  
  You might also want to check out the frozen vegetable section. A lot of times they are “fresher” than the fresh produce department, because they are frozen in the fields they are picked from. Most grocery stores will run sales on these and you can buy frozen very cheaply. Just watch out for the ones that add sauce.
  
  Reply
  - TyrantT316 says
    
    December 12, 2017 at 9:24 am
    
    Thanks you! That’s very helpful.
    
    Reply
Cynthia Tom says

December 9, 2017 at 1:06 am

I put in my parameters and this is what I got. What should I do?

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

Reply
Emma Shehan says

December 9, 2017 at 8:38 pm

Hi there,
I am trying to calculate my macros for the first time. How do I take into account the fact that I’m breast feeding? I know that this usually means a woman is burning more calories each day. Should I up my activity level from light to active? Thanks!

Reply
TyrantT316 says

December 12, 2017 at 9:26 am

What would you recommend be the best way to transition into kept after not being anywhere near a ketogenic diet for months? Should I have a day of fasting? Should I just load up on any kind of fat until my stomach is churning? Drink water and drink fats? I find some trouble transitioning with traditional keto meals/recipes. I feel I need a hard reset.

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Kris says

December 12, 2017 at 3:38 pm

Keto is definitely a awesome diet. Started back in August for a trip in December and have lost almost 50lbs. Go to the gym 1 to 3 times a week. Meaning some weeks I go 1 day a week some weeks I go more just depends. But just shows it all depends on your diet. As well I don’t do any cardio all I do is lift weights. And as well I only drink water and when I do I just drink hard alcohol. I as well incorporate intermittent fasting. Start eating at 12 pm finish eating at 8pm.

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Kice Lalakovski says

December 16, 2017 at 4:27 am

Hello im bit confused trying to use the calculator above… I want to lose my fat but to keep my weight, or simply replacing my fat with muscle. So when i try to use the calculator what to choose: “Lose Weight” or “Maintain” ?

if i choose LOSE WEIGHT im getting this numbers: 2001 calories // 135 g fats // 20 g carbs // 177 g protein
—
if i choose MAINTAIN: 2501 calories // 191 g fats // 20 g carbs // 177 g protein

Thanks

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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??

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Ashley says

December 18, 2017 at 11:38 am

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

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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
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
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
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!

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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?

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[email protected] says

January 2, 2018 at 1:34 pm

It should offer you the download right away, but then also e-mail it right away. The e-mail might be from “[email protected]”

If you still can’t find it please shoot an e-mail to [email protected] and he’ll make sure you get the files.

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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.

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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!?!?

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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!

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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

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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?

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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?

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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??

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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?

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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
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
[email protected] says

January 25, 2018 at 12:51 pm

Hey Ravi,

According to the research on low-carb and ketogenic diets, it looks like BUN levels remain stable (and, in some cases, decrease) when people restrict carbs. I would definitely consult a physician and have my BUN levels checked after a couple of weeks to a month after starting keto if I were in your position. If BUN levels are still high or higher than before, then I would decrease my protein intake to the lower end of the reccomended range from the keto calculator.

Reply
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
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
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
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
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
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
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
- [email protected] says
  
  March 30, 2018 at 10:46 am
  
  Hey Ernesto,
  
  Great question. I recently wrote an article on this topic that will answer your question:
  https://www.ruled.me/find-k…
  
  If you have anyother questions, please let me know.
  
  Reply
  - Ernesto Llorente says
    
    March 30, 2018 at 11:42 am
    
    Thanks will do
    
    Reply
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
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

February 10, 2018 at 5:25 am

Yes you can! Look for unsweetened.

Reply
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
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
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
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
- [email protected] says
  
  April 7, 2018 at 10:04 am
  
  Hey Jason,
  
  Try upping your calorie deficit to 30%, that should help you lose weight. If that doesn’t work for you, then try out some of the suggestions in this article:
  https://www.ruled.me/ketoge…
  
  If you have any other questions, please let me know. 🙂
  
  Reply
[email protected] says

February 13, 2018 at 9:46 am

Hey Sonya,

To calculate net carbs we subtract the grams of fiber from the total carbs. Fiber contributes relatively no calories to the diet, so this is why we consider net carbs into the total calorie count in the calculator and not total carbs.

In other words, if you are eating 30 grams of total carbs and 10 of those grams are from fiber, then only 20 grams of those carbs will contribute 4 calories per gram.

Does that clear things up for you? Let me know if you have any other questions.

Reply
[email protected] says

February 13, 2018 at 10:28 am

Hey Yasmin,

From what you told me, you fit into the “moderately active” category.

Reply
[email protected] says

February 13, 2018 at 10:32 am

Hey Mike,

The keto calc app may have glitched, so try refreshing the page and trying again.

If that doesn’t help, then you may have to double check the numbers that you are putting in. The results that you get from our keto calculator depend heavily on the body fat percentage that you put in and how many grams of protein per pound of lean body weight you want to eat based on your goals. Make sure you enter both of those numbers in correctly or else you may get some funky numbers.

Reply
[email protected] says

February 13, 2018 at 12:22 pm

Hey Jane,

It’s not a stupid question at all! This is such an important concept to understand and many people have the same exact question.

1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of alcohol = 7 calories

So, this means that 20 grams of carbs = 80 calories

Thanks for the great question!

Reply
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

February 24, 2018 at 10:10 am

Hey Ron,

To gain weight on the ketogenic diet, you’ll have to maintain a calorie surplus of 10-15%, and if you want to gain mostly muscle mass, I recommend eating between 0.8 and 1.2 grams of protein per pound of lean body weight.

While you are using the Keto Academy plan, you will have to add extra fats to your meals or eat a slightly bigger serving at one or two of your meals to gain weight rather than lose it. To figure out how much extra you need to eat to gain weight, use what you get from the keto calculator to guide you.

https://www.ruled.me/keto-calculator/

Reply
[email protected] says

February 24, 2018 at 10:16 am

Hey Simone,

Try putting in your data again, it should be more consistent now.

Just make sure you put in the same exact info each time. Slight differences in just one of the values it asks you for can lead to a noticeable change in the macros that it gives you.

Let me know if it works well for you this time. Thanks!

Reply

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