Biohacker Studio

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 Keto Macro Calculator

This Keto calculator will help you find the right amount of carbs, fat, and protein you need to enter & maintain ketosis, whether your goals are to lose, gain, or maintain weight. For directions or to understand what the calculator is doing click here.

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

Medical Disclaimer: You are responsible for your own health. This calculator is offered for educational and entertainment purposes only, and in no way intends to diagnose, cure, or treat any medical or other condition. Always seek the advice of your physician or other qualified health provider prior to changing your diet or exercise plan and ask your physician any questions you may have regarding a medical condition. If you have a medical condition, you may only use this calculator under medical supervision. You must be 18 years or older to use the calculator. Although we do our absolute best to verify the information contained herein, we cannot guarantee its accuracy.

Using the Keto Calculator

(and a little more about how it works)

Step 1: Pick your preferred units

In the US we typically use Imperial unites (inches, feet, pounds….), everywhere else metric tends to be standard. Pick whichever you are used to. 

Step 2: Enter Your Details - Gender, Age, Weight, & Height

Your gender, age, weight, & height are used to calculate your basal metabolic rate (BMR). Your BMR is the amount of energy you spend per unit of time at rest.  If you spent an entire day on the couch watching Netflix, this is the amount of energy you would expend.  

Everyone’s BMR is different and influenced by your:

  • Gender – Men & women have different body composition
  • Age – Your BMR decreases with age, especially after 30.  Much of this is due to a decrease in muscle mass.
  • Weight & Height – Are used to estimate body composition 
Step 3: Pick Your Activity Level

Your physical activity level is used to estimate how much energy you expend when you’re active.

We add this estimate to your BMR from Step 2 to estimate your total daily energy expenditure – the number of calories your body burns over a 24 hour period.

Step 4: Body Fat %

Your body fat percentage is used to determine your lean body mass. This allows us to calculate a more accurate estimation of both your BMR and total daily energy expenditure.

If you don’t know your body fat percentage, you have a few options to measure it. These are three of the most accurate methods:

DEXA: DEXA stands for Dual-Energy X-Ray Absorptiometry. A DEXA scan gives the most accurate results. DEXA measures bone mineral density, lean body mass, & fat mass with great accuracy. It not only shows your overall body composition, but will show how your composition differs across different parts of your body. Downsides of this method are convenience and cost. There are only about 100 locations to get a DEXA scan in the US, you can find your closest one here. Scans range from $50 to $200 or more depending on the provider. 

FIT3D: The FIT3D builds a complete 3D rendering of your body using a near-infrared camera with an image sensor. The sensor moves up and down while you stand on the scanner platform. The result is not only a full 3D image of you body, but dozens of measurements all accurate to within one half an inch. Easier to find and less expensive than DEXA, this is your second best option.  Find your nearest location here.  Expect to pay $25 – $50 for a scan. 

Skinfold Calipers: Skinfold calipers are affordable and easy to get online (I found several on Amazon for under $10).  A skinfold caliper works by pinching areas of your skin that folds easily.  There are several methods to calculate your body fat using Skinfold Calipers, generally using between three and ten different body measurements to determine your subcutaneous fat. I recommend using the method specified by the manufacturer of your calipers.

Avoid online calculators & bioelectrical scales. These methods tend to be inaccurate and, in the case of bioimpedance, highly dependent on your hydration level. 

Step 5: Carb Target

Enter the number of carbs you want to eat in a day.  When starting out, lower is better – you can always ratchet it up to find your tolerance level once you are keto adapted. 

Step 6: Aligning to Your Goals

Once you provide all required information, you will see results in the “Your Target Keto Macros” section.  The first section displays Maintenance.  Maintenance is targeted to keep your weight at current level, so if your goal is simply to find the right macros to get into ketosis but not gain or lose weight – there you go! 

Below the Maintenance section you will see another section called Goal.  In the Goal section you can select three options: Lose Weight, Gain Weight, or Custom Calorie Change Target. If you select Lose Weight or Gain Weight, you will be given three options: Small calorie deficit (surplus), Moderate calorie deficit (surplus), and Large calorie deficit (surplus).  The exact percent change associated with each of the options will differ based on your body composition. 

If you select Custom Calorie Change Target, you can pick a specific percent calorie deficit or surplus. If you enter a 15% calorie deficit, your total daily calories will be 15% lower than your total daily energy expenditure. This will help you lose a moderate amount of weight. If you put a 15% calorie surplus, your daily calories will be 15% higher than your total daily energy expenditure, which will help you gain weight. Enter positive numbers (1 to 50) for weight gain and negative numbers (-1 to -50) for weight loss. 

As a reminder, typically 10% to 20% is a good target deficit for moderate weight loss.