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December 2, 2021 · 2 Comments

Free Keto Macro Calculator – Easy and Accurate Results

Lifestyle

Our FREE keto macro calculator is accurate and easy to use. It will tell you how many calories, and the amount of fat, carbs and protein you need on a low-carb ketogenic diet.

graphic of a notepad with the word keto on it

DISCALIMER: This Keto Macro Calculator is for informational and educational purposes only. Statements have not been approved by the FDA. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program.

No need to search for the best keto macro calculator because it’s here! Ours is super easy to use and customize.

What are macros?

The term macro comes from “macro-nutrient” and refers to the three nutrients that humans get calories from. These are proteins, carbohydrates, and fats.

This free keto macro calculator will help you determine how much of each macronutrient you need every day in order to achieve your goals. This is extremely useful when trying to lose, gain, or maintain weight.

Fat

Fats are the densest form of energy, meaning that it takes more space to store fat than either protein or carbohydrates. You can get fat from various animal and plant sources. Some of the most common types of fat on a keto diet are dairy, meat, and seafood, chocolate, olives, oils, etc.

Protein

Protein provides the body with some of the essential amino acids that it can’t make on its own, directly or indirectly. It is your protein intake that helps you to build muscle and retain muscle mass, slow down the digestion of other nutrients (which prevents blood sugar spikes), and allows your body to utilize glucose as fuel.

Protein sources include animal and plant sources. Meat and dairy are the obvious choices on an omnivore diet but since we’re plant-based, most of our protein comes from soy products like tofu, nuts and seeds, as well as protein powders and leafy greens.

Carbohydrates

Carbohydrates are your body’s preferred form of energy because it is less dense than fat (it takes more space to store) and because it is easily accessible in the human body. When you eat carbohydrates – bread, potatoes, pasta etc. – your body stores them in the liver and muscles (your muscles essentially store glucose which you can use to fuel your brain).

Most plant-based foods contain carbohydrates, but some like leafy greens are also high in fiber. The point of eating low carbs is to get the body used to using fats for energy rather than glucose – this process is called ketosis and in the end, is what allows you to burn fat instead of using carbs for fuel. It’s especially helpful in lowering insulin and glucose which makes weight loss easier for some.

A note on Fiber

Fiber is a non-digestible carbohydrate that comes from plants and is excreted by your body without being broken down. There are two types: soluble and insoluble, both of which provide health benefits such as preventing constipation and regulating blood glucose levels. To get net carbs, you simply subtract the amount of fiber from the total carbohydrates.

graphic of produce veggies

How many carbs a day do you eat on a keto diet to reach your goals?

This depends on your current weight, height, activity level, and goals. No one is exactly the same and anyone who says that keto is always 20g or less of net carbs per day is 100% wrong. Full stop.

Someone looking to lose weight and get healthy will need drastically different carb amounts versus someone who is already relatively fit and moderately active and just wants to maintain or even gain weight while staying in ketosis.

What is a keto diet?

The ketogenic diet (or keto) is a low carb, high fat, and moderate protein based nutrition plan. It’s designed to make the human body burn fat for fuel rather than carbohydrates. This state can be achieved by eating very low amounts of carbs and higher amounts of fats and proteins in order to push your metabolism into the natural metabolic state of ketosis (where the body produces ketones to be used for fuel).

When you keep your daily carbs low, but above 0, you enter this state. The level at which you enter ketosis depends on many factors like your own physiology and activity levels, but it’s easily estimated by using our Keto Macro Calculator below.

How to use our free Keto Macro Calculator

If you already know your weight and fat percentage, simply input those values into the calculator below to estimate your macronutrient intake. You’ll be able to see a detailed breakdown of the amount of calories, fat, protein, and carbs you should eat per day. We also love this calculator as it presents a graph of the estimated weight loss timeline and adjusts your calories and macros as time goes on.

In our experience, most people underestimate their body’s need for protein and overestimate their carb needs. This calculator will help you get a better idea of what your body needs and how it responds to a high-fat diet.

This is by no means a comprehensive keto calculator. However, we hope it’ll provide you with an easy way to estimate your macros. Also, please keep in mind that the estimated weight loss timeline graph is just a rough estimate and can’t be 100% accurate as it depends on numerous factors like your activity level and how you track your macros.

There’s no “perfect” macro ratio or diet for everyone. People respond differently to different diets so we encourage everyone to experiment and see what works best for their body and goals.

A note on calories

While some calculators have no lower limit for the number of calories you should eat per day, ours does and there’s a reason why. Your body needs fuel and eating too low calories can have drastic effects on your ability to function. Additionally, eating too few calories can contribute to muscle loss – something that’s especially harmful if you’re exercising regularly.

Remember that even if you are losing weight, eating too few calories will prevent you from building or maintaining the muscles needed for exercise. The result being unhealthy and possible weight gain in the future.

For women, you should never go below 1200 calories per day and for men, you should never go below 1800 calories per day. If your weight is coming off too quickly or if you just feel dizzy all the time, eat more!

FREE Keto Macro Calculator

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Reader Interactions

Comments

  1. Anita says

    December 2, 2021 at 5:57 pm

    I don’t understand the graph. Week one is the highest level of all macros, at the end, it’s much lower. Why is that?

    Reply
    • Cast Iron Keto says

      December 2, 2021 at 6:00 pm

      Hey Anita – So, if you’re calculating to lose weight, as you do your needs go down as your weight goes down. At some point, you’ll need to increase activity so that you can reliably stay above the recommended calorie baseline. Does that make sense? It’s helpful to see the graph but as you lose weight, or gain, or maintain, the best thing would be to come back and recalculate. Hope that makes sense!

      Reply

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✨ Blueberry Hot Fudge Cake ✨ This 30-minute d ✨ Blueberry Hot Fudge Cake ✨  This 30-minute dessert is absolutely decadent while being totally plant-based, low-carb, and grain-free thanks to some of our go-to ingredients from Bob's Red Mill. Grab some ice cream and a spoon and dig in! Recipe can be found at castironketo.net, just search “blueberry cake.” 

#bakedwithbobs #keto #plantbased #veganrecipes
Two pasta recipes in two weeks?! #sorrynotsorry. W Two pasta recipes in two weeks?! #sorrynotsorry. We’re obsessed with @kaizenfoodco low-carb pasta and didn’t intend to post this Cajun “Chicken” Alfredo Pasta as a full-fledged recipe here on CIK but one bite in and we knew it was too good not to share! Grab the recipe link in our bio!⁠
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#plantbased #plantbasedrecipes #lowcarbdiet
THAI PEANUT PASTA SALAD ✨ Y’all, this low-carb THAI PEANUT PASTA SALAD ✨ Y’all, this low-carb pasta from @kaizenfoodco is black magic. It’s not only low-carb but also gluten-free, plant-based, AND high-protein! We’re obsessed and this crunchy pasta salad has been on repeat lately. You can grab the full recipe link in our bio 😉 

#lowcarb #plantbased #plantbasedfood #plantbaseddiet #plantbasedrecipes #ketorecipes #lowcarbvegan
The easiest almost one ingredient #keto mayonnaise The easiest almost one ingredient #keto mayonnaise! Who wants the recipe?? It’s egg-free, low-cal (not what we’re after but great for loading up on more food other than Mayo 😂 😉, and totally low-carb. Drop a comment if you’d like us to share the recipe! 

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One of our favorite salsas has always been the taqueria-style jalapeño sauce that’s sometimes served with street-style tacos at your local Mexican restaurant. It’s richer than a salsa fresca or pico de gallo and is super creamy from the cooked jalapeños. We love the richness of it and it goes so well with so many things. The recipe can be found via the link in our bio 😉 ⁠
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#vegan #keto #ketoaf #lowcarblife #pcos #healtheating #plantbased #recipe #cooking
✨ SMOKY GRILLED CABBAGE ✨ As far as we're conc ✨ SMOKY GRILLED CABBAGE ✨ As far as we're concerned, grilling season is HERE! We're obsessed with a few grilled recipes right now and one of them is our Charred Cabbage Salad! If you're plant-based, you can simply leave out the bacon, it's still smoky and the absolute best low-carb side dish. Grab the recipe link in our bio!⁠
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Wednesdays are for cake...well, and every other da Wednesdays are for cake...well, and every other day of the week too 😛 This Keto Mocha Chocolate Cake is an absolute dream! It’s fudgy, decadent, and only 3g net carbs per slice! Grab the recipe link in our bio 😉 ⁠
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#keto #ketoaf #plantbasedketo #vegansofig #glutenfree #lowcarbrecipe #ketorecipe
Real-Deal Southern Keto Biscuits 🤗 We’re IN L Real-Deal Southern Keto Biscuits 🤗 We’re IN LOVE with these tender, flaky, and fluffy biscuits made with all of our favorite @bobsredmill goodies. These biscuits are perfect for biscuits and gravy and breakfast sandwiches. No eggs, no dairy (unless you’re not plant-based then you can totally use regular butter 😉). Grab the recipe at castironketo.net/blog/keto-biscuits #bakedwithbobs
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✨ Blueberry Hot Fudge Cake ✨ This 30-minute d ✨ Blueberry Hot Fudge Cake ✨  This 30-minute dessert is absolutely decadent while being totally plant-based, low-carb, and grain-free thanks to some of our go-to ingredients from Bob's Red Mill. Grab some ice cream and a spoon and dig in! Recipe can be found at castironketo.net, just search “blueberry cake.” 

#bakedwithbobs #keto #plantbased #veganrecipes
Two pasta recipes in two weeks?! #sorrynotsorry. W Two pasta recipes in two weeks?! #sorrynotsorry. We’re obsessed with @kaizenfoodco low-carb pasta and didn’t intend to post this Cajun “Chicken” Alfredo Pasta as a full-fledged recipe here on CIK but one bite in and we knew it was too good not to share! Grab the recipe link in our bio!⁠
⁠
#plantbased #plantbasedrecipes #lowcarbdiet
THAI PEANUT PASTA SALAD ✨ Y’all, this low-carb THAI PEANUT PASTA SALAD ✨ Y’all, this low-carb pasta from @kaizenfoodco is black magic. It’s not only low-carb but also gluten-free, plant-based, AND high-protein! We’re obsessed and this crunchy pasta salad has been on repeat lately. You can grab the full recipe link in our bio 😉 

#lowcarb #plantbased #plantbasedfood #plantbaseddiet #plantbasedrecipes #ketorecipes #lowcarbvegan
The easiest almost one ingredient #keto mayonnaise The easiest almost one ingredient #keto mayonnaise! Who wants the recipe?? It’s egg-free, low-cal (not what we’re after but great for loading up on more food other than Mayo 😂 😉, and totally low-carb. Drop a comment if you’d like us to share the recipe! 

#lowcarb #plantbased #ketorecipe
✨ CREAMY JALAPEÑO SAUCE ✨ This spicy sauce i ✨ CREAMY JALAPEÑO SAUCE ✨  This spicy sauce is perfect for tacos, salads, burrito bowls, grilled proteins, and so much more! Ready in just minutes with only 3 ingredients (minus pantry staples), it’s a condiment you’ll want to have on hand at all times!⁠
⁠
One of our favorite salsas has always been the taqueria-style jalapeño sauce that’s sometimes served with street-style tacos at your local Mexican restaurant. It’s richer than a salsa fresca or pico de gallo and is super creamy from the cooked jalapeños. We love the richness of it and it goes so well with so many things. The recipe can be found via the link in our bio 😉 ⁠
⁠
#vegan #keto #ketoaf #lowcarblife #pcos #healtheating #plantbased #recipe #cooking
✨ SMOKY GRILLED CABBAGE ✨ As far as we're conc ✨ SMOKY GRILLED CABBAGE ✨ As far as we're concerned, grilling season is HERE! We're obsessed with a few grilled recipes right now and one of them is our Charred Cabbage Salad! If you're plant-based, you can simply leave out the bacon, it's still smoky and the absolute best low-carb side dish. Grab the recipe link in our bio!⁠
⁠
#keto #grilledrecipe #lowcarb #recipe
Wednesdays are for cake...well, and every other da Wednesdays are for cake...well, and every other day of the week too 😛 This Keto Mocha Chocolate Cake is an absolute dream! It’s fudgy, decadent, and only 3g net carbs per slice! Grab the recipe link in our bio 😉 ⁠
⁠
#keto #ketoaf #plantbasedketo #vegansofig #glutenfree #lowcarbrecipe #ketorecipe
Real-Deal Southern Keto Biscuits 🤗 We’re IN L Real-Deal Southern Keto Biscuits 🤗 We’re IN LOVE with these tender, flaky, and fluffy biscuits made with all of our favorite @bobsredmill goodies. These biscuits are perfect for biscuits and gravy and breakfast sandwiches. No eggs, no dairy (unless you’re not plant-based then you can totally use regular butter 😉). Grab the recipe at castironketo.net/blog/keto-biscuits #bakedwithbobs
These Cauliflower Walnut Taco Cups were originally These Cauliflower Walnut Taco Cups were originally featured in our cookbook and now that Cast Iron Keto is focused on plant-based + low-carb recipes, we thought it deserved a permanent place on the website.⁠
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The combination of the crumbled walnuts, tender cauliflower, and smoky chipotle peppers in adobo sauce create a filling that, while it resembles ground beef, is much more layered in flavors.⁠
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The toppings are completely up to you, these are just our go-to’s. Some type of creamy sauce would be delicious too. Maybe a bit of dairy-free (or regular) sour cream mixed with a bit of extra chipotle in adobo? Yes, that sounds just perfect. You can grab the recipe link in our bio!⁠
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#ketorecipe #ketotarian #plantbasedketo #veganrecipe

DISCLAIMER

This website is for informational and educational purposes only. Statements have not been approved by the FDA. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program. All nutritional information is estimated using an online program, it is the user’s responsibility to verify the accuracy of this information. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter.

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