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.
The 10g carbs for fast fat loss is a stretch goal. 20g or less is fine too.