Keto macro calculator | Easy, free calculation! Know how much carb you can intake a day

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I am on Ketogenic diet, but I don’t see the progress.

What’s wrong? Is there any calculator which can tell me how much of what nutrition I should intake per day?

This article is for those people who want to calculate the “Keto macro”.

My name is Leto, and I have been working on Ketogenic diet, as I started to have some disorders after eating carbs.

At the beginning of the diet, I was reluctant to give up some of the items that I liked to eat.

However, after half a year later, I found myself actually getting younger and healthier because of the autophagy caused by the ketogenic diet and intermittent fasting. My symptoms that were bothering me are now gone.

My husband was actually the one who started to work on the diet before me.

My husband used to carry little bit of muffin top and was snoring at night. He was going to gymnasiums, trying CrossFit and so on pretty intensely for few years, but “the thing” did not go away. The muffin top was cute, but, the snoring was a problem for me.

Then, he started to work on Ketogenic diet and intermittent fasting. What happened to his body was truly amazing. Three months after he started the diet, he lost his weight drastically, and made me worry, but then he started to gain a lot of muscles.

His body now looks like a Greek sculpture.

From the experience that we went through, I can totally recommend ketogenic diet and intermittent fasting for those who want to change the shape of their own body.

You try them and you will see your metabolism actually changes your body.


But, even though I would like to start, I need to set a goal for each nutrition intake along ketogenic diet. Help me out.

In this article, you can find information as follows;

  • Calculator for your ketogenic macro

  • The things you should avoid to eat

  • The things you are recommended to eat

If you want to jump to the calculator, click the link below.

Keto macro calculator| What is Ketogenic diet?

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Ketogenic diet is a diet which you eliminate the intake of carbohydrate and increase the intake of fat.

Because doing so will enable you to cut down the source that will create fat on your body and also improve your metabolism.

Usually, your body uses carbohydrate as a source of energy when it is absorbed. When there is excess carbohydrate, your body decides storing it on the body for in case some energy is needed in the future.

However, when you switch to Ketogenic diet, your body will have lack of energy.

When it becomes desperate, it starts looking for another energy source that it can use other than carbohydrate. Then, finally it switches creating energy from carbohydrate to your own fat.

If the switch is on to burn the fat, fat amount starts decreasing. Fat is transformed so called “Keton” and being used as your main source of energy.

However, it takes time to turn the switch of energy source from carbohydrate to fat. It depends on an individual, and it is considered that it takes few weeks to few months for one to change the metabolism.

You should consider this diet in long run.

Keto macro calculator| Keto macros ratio

In Ketogenic diet, the recommended macros ratio is as follows;

  • Protein 20%~25%

  • Carbohydrate 5%~10%

  • Fat 70~80%

“What!? 70% of fat?” You might think so, but, yes. You are switching 70% of your diet to fat if you switch your diet to Ketogenic.

Because while you are on Ketogenic diet, your main source of energy will be fat.

As long as the ratio is kept well and you are intaking calorie under your limit, the fat will not be stored on your body and be used as source of energy.

Keto macro calculator|Calculate your macro

Image by Steve Buissinne from Pixabay

Let’s calculate your macro. You can calculate your own Keto macro ratio using this calculator.

Recognizing ratio by grams and calories of each nutrition will enable you to imagine what kind of food you can prepare for yourself.

HEIGHT (cm):

BMR [Basal Metabolic Rate] (kcal):


PROTEIN (kcal):
FAT (kcal):


FAT (g):

This calculator is using the general recommended ratio for Ketogenic diet as follows;

  • PROTEIN:25%

  • FAT: 70%


Keto macro calculator|What is “Carbohydrate” that should be eliminated from your diet?

Carbohydrate is contained in many items that you are eating daily. Some of the things are as follows.

  • Cereal

  • White rice

  • Flour

  • Sugar

  • Cake

  • Bread

  • Pasta

  • Corn

  • starch syrup

  • Honey

  • Chinese noodle

  • Sweet fruits

You can check if an item contains any carbohydrates/ sugar in them.

When you are on Ketogenic diet, what you check is “Net carb.” Net carb can be calculated as follows;

Carbohydrate ー Diet Fiber = “Net Carb”

Net carb is the “carbohydrate” in the macro ratio.

Keto macro calculator|What is recommended to eat

The foods recommended in Ketogenic diet are what you can see in the picture above.

The main items are meat, Seafood and vegetables. The numbers by each item indicates the amount of the carbohydrates contained in each items.

Basically, if you eliminate white items that are usually served as main, rest of the items are ketogenic.

Then, you may wonder. ” What about sweet? Do I have to eliminate all the sweet items?”

Fortunately, there are many kinds of sugar alternatives, which do not contain any carbohydrates.

For example, sugar alternatives like Erythritol, stevia and Monk fruits powder are very popular for Ketogenic dieters who have sweet teeth.

Personally, I like this “Whole earth,” which gives you the same sweetness with half of the amount of sugar. And it contains NO SUAGR. As you need only small amount for cooking, it saves your kitchen space.

>>> WHOLE EARTH Stevia & Monk Fruit Plant-Based Sweetener

Also, this stevia liquid is recommended for drinks. Your drink can be sweetened with one squeeze of this liquid.

>>> SPLENDA LIQUID Stevia Zero Calorie Sweetener drops

Keto macro calculator|It is easy to work on!

Now I can really say that our body is made of what we are eating. Changing diet means you are changing your body.

What is great about Ketogenic diet is that you do not need to eliminate the amount of food that you are eating.

Changing the contents to what is recommended in Ketogenic diet sounds hard, but once you start, it is not that hard Because there are many alternative ingredients for any carbohydrate.

I found myself enjoying cooking using alternative ingredients these days.

Check out some of my recipes if you are interested in!