Keto Macro Calculator

Keto Macro Calculator for Beginners

If you’re starting the ketogenic diet, tracking macros is essential. This tool helps you calculate how much fat, protein, and carbs you should eat each day. Make sure to also keep a Blood Pressure Journal to track how your health changes with keto.

✅ How to Use the Keto Macro Calculator for Beginners

The Macro Calculator helps you determine how many grams of fat, protein, and carbs you should eat each day based on your weight and goals. Follow these steps:

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1. Enter Your Weight (lbs)

• Input your current body weight in pounds.

• This number helps estimate your Total Daily Energy Expenditure (TDEE).

📌 Example: If you weigh 160 lbs, enter “160”.

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2. Select Your Activity Level

Choose the option that best describes your daily physical activity:

Activity Level	Description	Multiplier
Sedentary	Little or no exercise	12
Lightly Active	Light exercise 1–3 days/week	13
Moderately Active	Moderate exercise 3–5 days/week	14
Very Active	Intense exercise 6–7 days/week	15

📌 This helps estimate how many calories your body needs daily.

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3. Adjust Macronutrient Ratios (Optional)

Default keto ratios are:

• Fat: 75%

• Protein: 20%

• Carbs: 5%

You can modify these percentages based on your personal goals, but they must add up to 100%.

⚠️ The calculator will show an error if the total isn’t exactly 100%.

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4. Click “Calculate”

Once everything is filled out:

• Click the “Calculate” button.

• You’ll see:

  • Estimated daily calories

  • Grams of fat, protein, and carbs to consume

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5. Apply Your Results to Your Meals

Now that you know your macro goals:

• Track your food using an app like MyFitnessPal or Carb Manager

• Aim to stay close to your daily targets

📌 Example Output:

• Total Calories: 2000 kcal

• Fat: 167g

• Protein: 100g

• Carbs: 25g

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🔄 Use It Weekly

Recalculate your macros every few weeks or when:

• You lose/gain weight

• Your activity level changes

• You adjust your goals