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Keto and Carnivore Macro Calculator
This calculator incorporates all the knowledge and experience from 20 years of using keto to help clients.
CLICK HERE for a personalize Macro and Diet Assessment!
NOTE:
Set to sedentary for fastest fat loss and set to Fast Weight Loss with PSMF for best fat loss results.
Protein is a goal
,
fat and carbs are a limit to stay under and Carbs are total carbs, not net carbs.
The minimum fat you need is 30-40 grams a day to ensure vitamin absorption and hormone production. (under 10 years old only the protein target is given for reference)
Body Fat Percentage:
It is important to get body fat percentage as accurate as possible.
If you know it accurately you can enter it. If you don't, select "NO" and enter all the measurements. To check if you are in the right range for your protein goal, use this rule of thumb. Women 5 foot tall start around 80-90g protein then add 5g protein per inch of height. Men 5 foot tall start at 100g protein and add 5g per inch of height. If your protein goal isn't in this ballpark, adjust body fat percentage until it is.
NOTE:
The 10g carbs for fast fat loss is a stretch goal. 20g or less is fine too.
Imperial
Metric
Weight and Age
Current Weight
lb
Age
yrs
Body Fat Percentage & Gender
Male
Female
Do you know your body fat percentage accurately (like a DEXA scan)?
Body Fat %
%
Please enter these measurements for estimating your body fat percentage.
Height
inches
Waist
inches
Neck
inches
Hips
inches
What are your Goals?
Remember that protein is a goal or minimum. Going over isn't a problem as long as calories (Fat) are under. Fat and carbs are a limit to stay under. Need help?
CLICK HERE
for our keto and carnivore packages. NOTE: 10g carbs is a stretch goal, but 20g or less is fine too.
Add 1-3 days a week of PSMF to speed up fat loss or break stalls. Then Fast Fat Loss macros above on the other days. If doing this two or more weeks in a row, add an overfeeding day each week with 400-600 additional calories of protein and fat.
CLICK HERE
for our PSMF ebook to understand PSMF. Also, the added protein on PSMF days is to help with satiety. If you hit your normal protein goal and aren't hungry, you don't have to add extra.
Fast Fat Loss (with PSMF)
Remember that protein is a goal or minimum. Going over isn't a problem as long as calories (Fat) are under. Fat and carbs are a limit to stay under. Need help?
CLICK HERE
for our keto and carnivore packages.
Fat Loss
Remember that protein is a goal or minimum. Going over isn't a problem. Fat is a dial you turn up or down as needed to find bodies maintenance point. Need help?
CLICK HERE
for our keto and carnivore packages.
Improve Body Composition (maintenance)
Remember that protein is a goal or minimum. Going over isn't a problem, especially if trying to gain muscle. Fat is a dial you turn up or down as needed to reach your goals. Need help?
CLICK HERE
for our keto and carnivore packages.
Build Muscle or Gain Weight
Activity
Set to Sedentary for quickest fat loss results.
Sedentary
Desk job or seating work.
Light Activity
Housework, retail work, on your feet most of the day.
Moderate Activity
Factory work or other significant walking and movement.
Heavy Activity
Construction or other strenuous manual work.
RESULTS
CALORIES
0
Per Day
FAT
0
Grams Per Day
PROTEIN
0
Grams Per Day
TOTAL CARBS
0
Grams Per Day
PSMF day Macros
CALORIES
0
Per Day
FAT
0
Grams Per Day
PROTEIN
0
Grams Per Day
TOTAL CARBS
0
Grams Per Day
Send macro results to your email!
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Confused by macros or just want macros that you know are right for your body and goals?
CLICK HERE for our new Macro and Diet assessment
.
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