If you want to gain muscle, we recommend having between 1. High protein prevents muscle loss. The number of calories you need depends upon your body and what you are trying to achieve through a keto diet. Special Reports. The real daily energy expenditure depends on how active you are on average. What is your current weight in pounds? It is important to get enough protein to maintain your muscles, but not too much or it will kick you out of ketosis. This will give you a good idea of what you can eat for breakfast, lunch, dinner, and dessert while you are keto dieting. You can also track net carbs by calculating them yourself and adding them up throughout the day.
Do you want to lose, maintain, or gain weight? If you want to lose weight, slide the circle to the left. If you want to gain weight, slide it to the right. The numbers above are your personalized keto macros presented in grams per day and per meal. Fat provides 9 calories per gram, while carbohydrates and protein provide 4 calories per gram. Use this info to calculate the calorie intake for each macro. The Keto Calculator looks at each person as unique. Based on the information you provide, it will calculate how many calories you need to consume and what your macronutrient breakdown should be to meet your goals. Macronutrients aka: macros are the largest nutritional components of our foods and include carbohydrates, fat and protein. The proportion of macros in your daily diet can make — or break — a diet plan for many people.
Do you want to lose, maintain, or gain weight? Select an estimated percentage of calorie deficit, balance, or surplus, and our calculator will tell you how much fat you need to eat to reach your goal. Going beyond these limits can create problems in the long run. The numbers above are your personalized keto macros presented in grams per day and per meal. Fat provides 9 calories per gram, while carbohydrates and protein provide 4 calories per gram. Use this info to calculate the calorie intake for each macro. Our keto macro calculator helps calculate your ideal keto macros based on your TDEE and your goals. BMR is the rate at which your body burns calories at rest, i.