Macro Calculator

The Key To Ketosis


Simply eating keto-friendly foods and cutting your carbs will put you on the right track to a high-performance diet, but there's a bit more science needed to enter and stay in ketosis and ultimately hit your personal goals.

One of the most efficient and effective ways to follow the keto diet is to use a macronutrient calculator. This tool estimates the amount of fat, protein, carbs, and calories you should consume each day to get the results you want.

How It Works


There isn't a perfect online macro calculator. We're all individuals and therefore require different manipulations. However, this calculator is a great way to establish a baseline and get the ball rolling.


  • Input sex
  • Input age
  • Input current bodyweight
  • Input current estimated body fat
  • Input current activity multiplier

ACTIVITY MULTIPLIER GUIDE:

1.2
You work a 9-5 desk job and do not train at all. You come home after work and watch Netflix.

1.37
Work a desk job but also train on occasion. Or don't train at all but you work at a slightly more active job.

1.55
You may work a desk job but then absolutely kill it in the gym. Or, you may not train at all but you have a highly demanding job doing something like construction in which you are constantly moving and lifting heavy objects.

1.72
If you are very active, you're moving throughout the entire day. You train consistently throughout the week with quite a bit of intensity but you also have a physically demanding job that requires you to be constantly moving.

1.9
If you're operating out of this category, you're burning some serious calories throughout the day. You likely train like an animal 5-6 days a week but also have a highly demanding job pouring concrete or something similar.


Macro Calculator

GENDER
AGE
BODYWEIGHT LBS
BODYWEIGHT KG
BODYFAT %
LBM KG
FAT MASS KG
BMR
ACTIVITY MULTIPLIER
TDEE/MAINTENANCE

Using The Results

NOW WHAT?

Based on the information you input above, the calculator will generate an estimate for your maintenance intake.  Every goal is different and every goal requires a slightly different macronutrient distribution.  In order to fine-tune your goal and provide you with more qualified starting macros, you can use the information below to customize your recommendations further.


REQUIRED INPUTS:

  • Input your desired bodyfat percentage. (I encourage you to be realistic with the timeframe you've allotted to reach your goal and I suggest you pick a bodyfat goal within 10 percentage points of your current body fat.)

MACRONUTRIENT DISTRIBUTION ADJUSTMENTS

In order to make this macronutrient calculator truly unique and customizable, I opted to create a formula in which you can manipulate your desired percentage distribution.  

That said, I highly encourage you to start with your fat ratio set at a higher percentage to optimize fat-adaptation.  From there, you can gradually titrate protein up until you find a percentage that works well for you.  

I also felt it important to include some flexibility with regard to the aggressiveness of the cutting or building phases.  As such, you can set the target intensity percentage to provide more aggressive or less aggressive macronutrient recommendations.

BODY COMPOSITION & PREDICTIONS


DESIRED BODYFAT
BODYFAT TO LOSE
PERCENTAGE OF BODYFAT
WEIGHT OF FAT TO LOSE KG
TOTAL WEIGHT TO LOSE KG
TOTAL WEIGHT TO LOSE LBS
ESTIMATED STAGE WEIGHT LBS
TOTAL PREP TIME IN WEEKS

MAINTENANCE CALORIES


MAINTENANCE CALORIES
FAT PERCENTAGE
TOTAL CARB INTAKE (grams)
FAT MACROS
PROTEIN MACROS
CARB MACROS

LEAN MASS GAIN CALCULATION


Target 0% - +10%
FAT
PROTEIN
CARB*
 
MACROS/
GRAMS
CARB ADJUSTED
MACROS
FAT
PROTEIN
CARB*
* Carb count over 20 is subtracted and added to protein

FAT LOSS CALCULATION


Target 5% - +15% Reduction
FAT
PROTEIN
CARB*
 
MACROS/
GRAMS
CARB ADJUSTED
MACROS
FAT
PROTEIN
CARB*
* Carb count over 20 is subtracted and added to protein

SUBSCRIBE TO 7-SET SUNDAY TO GET WEEKLY TIPS AND TRICKS FOR ALL THINGS KETO PERFORMANCE.