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The Ketogenic Diet - A Keto Guide for Beginners. Updated Dec 31st, 2019 – Written by Craig Clarke. Medical review by Dr. Pouya Shafipour, MD.

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How to calculate macros: the best low carb & keto macro calculator for weight loss! This FREE macro calculator lets you calculate macros for both low carb and keto diets.

By Maya on
By Maya on

This post may contain for 1 last update 2020/06/04 affiliate links, which help keep this content free. (Full disclosure)This post may contain affiliate links, which help keep this content free. (Full disclosure)

If you are looking for a keto calculator or low carb macro calculator for weight loss (or not!), you’ve come to the right place!

The Low Carb & Keto Macro Calculator will help you figure out how much of each macronutrient to eat to reach your goals.

What makes this macro calculator unique is that you can use it for both a low carb diet and a keto diet. Along with entering your information, you can select the diet type you want to follow, and even customize it to fit your needs.

Get my keto cheat sheet here to help you stick to your macros!

How To Calculate Macros

Just fill out the form below and hit “Calculate Macros”!

The Best Low Carb & Keto Macro Calculator

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Have questions about macros or this macro calculator? Check the FAQ below!

I have questions about the low carb & keto macro calculator!

Check the FAQ below first. Then, if you still have a question, you can leave a comment at the bottom of this page. We cannot offer 1-on-1 support here, but I’m happy to answer general questions.

The BEST Free Low Carb & Keto Macro Calculator:
Pin it to save for later!

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Reader Fave Keto Recipes

The recipe card is below! Readers also made these similar recipes after making this one.

What are macros?

Macros means macronutrients – fat, protein and carbohydrates. These are the building blocks of the foods we eat.

keto diet online ☑how to keto diet online for Fat has 9 calories per gram, and protein and carbs have 4 calories per gram.

A low carb or keto diet is based upon the principle of restricting carbohydrates. This has lots of benefits, including hunger control, hormone regulation (including insulin), weight loss, mental clarity, and more. You can read more about the low carb and keto diet here.

Why do I need to calculate my macros?

A low carb or keto lifestyle can be life changing, and has huge benefits. But, everyone’s requirements are different.

This low carb and keto macro calculator will define for you how much you should be eating, and the answer is tailored just for you.

Can’t I just eat low carb or keto foods?

Yes, you can, and many people have had success in doing so. This for 1 last update 2020/06/04 is sometimes called “lazy keto” or “lazy low carb” – not because you are lazy, but because it’s much easier to just eat the right foods than to count everything.Yes, you can, and many people have had success in doing so. This is sometimes called “lazy keto” or “lazy low carb” – not because you are lazy, but because it’s much easier to just eat the right foods than to count everything.

But, if you are just starting out, have not achieved desired results by just eating low carb foods, are already relatively close to goal weight, or want to follow a more strict low carb or keto diet, then getting your exact macro requirements the 1 last update 2020/06/04 will be a huge help.But, if you are just starting out, have not achieved desired results by just eating low carb foods, are already relatively close to goal weight, or want to follow a more strict low carb or keto diet, then getting your exact macro requirements will be a huge help.

What is the difference between low carb and keto?

The main difference between low carb and keto is that the primary goal of keto is to get into a state of ketosis. This happens when the body switches from burning glucose for fuel to burning fat for fuel, and ketones are the byproduct of this metabolism.

You can read more about low carb vs keto in the guide here.

From the perspective of what you eat, the difference between low carb and keto is for 1 last update 2020/06/04 the distribution of macronutrients and how they are calculated. You can read a bit more about that in the next question below.From the perspective of what you eat, the difference between low carb and keto is the distribution of macronutrients and how they are calculated. You can read a bit more about that in the next question below.

How is the macro calculator different for a low carb versus keto diet?

Your calorie needs are the same whether you follow a low carb diet or keto diet. But, the macronutrients will be different.

For a low carb diet, the low carb macro calculator will determine your macros by taking recommended percentages of fat, protein and carbohydrates. These are based on percentage of total calories, and you can adjust the percentages if you want to.

keto diet online ☑how to keto diet online for For a keto diet, the low carb macro calculator first sets your net carbs to an absolute amount. You can change this, but the default is 25 grams. Then, it calculates your protein requirement, which is based on your lean body mass and a protein ratio based on your activity level. The remaining calories come from fat.

Which options should I select for low carb? What options for keto?

The Macro Calculator will automatically pre-fill the recommended for 1 last update 2020/06/04 values for low carb or keto diets based on your inputs and activity level. If you want to, you can modify them to suit your needs.The Macro Calculator will automatically pre-fill the recommended values for low carb or keto diets based on your inputs and activity level. If you want to, you can modify them to suit your needs.

keto diet online ☑how to keto diet online for For a low carb diet, here are the recommended macro percentages:

  • Fat: 40 to 70%
  • Protein: 15 to 30%
  • Net carbs: 15 to 30%

For a keto diet, if you are sedentary this is recommended:

  • 25g net carbs – typically between 20g and 30g is a good starting point
  • 0.6 protein ratio – this will be higher if you are active

How are macros calculated? Why do you need all this information? Are you sure the calculation is right?

The calculator above does everything for you, so you don’t have to know how to calculate macros manually. If you want to know how it works or why we need the information, here is an overview…

The majority of information you need to enter is to find your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn per day. This is determined by your gender, age, height, weight, and activity level.

keto diet online 👍how to keto diet online for We use the Mifflin-St. Jeor equation for calculating Basal Metabolic Rate (BMR), which is the number of calories you burn for basic, life-sustaining functions. This equation has been shown to be most accurate *.

Then, your activity level combined with BMR determines the TDEE.

Your body fat percentage is used to determine lean body mass, which affects how much protein you need.

We do not store or save any information you enter into the macro calculator.

The low carb and keto macro calculator provides accurate macros as long as you enter the information correctly, in the right units.

What is the protein ratio?

The protein ratio determines the number of grams of protein you should eat per day. It’s measured as # of grams per kilogram of LEAN body weight (meaning everything except fat).

Protein is a goal on keto, meaning you should strive to meet your daily protein goal, but not exceed it. Protein is made up of amino acids, which are the building blocks of cells. Amino acids help us maintain or build muscle, and are crucial for hundreds of cell processes we need to live.

Why does protein ratio matter? Because too much protein can kick you out of ketosis (and is not good for your kidneys), but not enough protein can cause you to lose muscle.

Don’t worry, you don’t have to figure out your own necessary protein ratio unless you want to. The amount of protein per pound of lean body mass that you need depends on how active you are, and the keto macro calculator above will automatically set the best protein ratio for you, based on the activity level you select.

Here are general guidelines for protein ratio based on activity level:

  • Sedentary – 0.6g to 0.8g protein per pound of lean body mass
  • Lightly Active – 0.7g to 0.9g protein per pound of lean body mass
  • Moderately Active – 0.8g to 1g protein per pound of lean body mass
  • Very Active – 1.0 to 1.2g protein per pound of lean body mass
  • Athlete / Body Builder – 1.2g protein per pound of lean body mass

Notice that each has a range, and you can experiment with what feels comfortable for you and gets you the results you want.

What about your lean body mass that is mentioned several times above – how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out based on the body fat % that you enter, which you can estimate using the chart below. You could also manually calculate it if you’re curious:

Lean Body Mass = Your Total Weight – (Your Total Weight X Your Body Fat %)

How do I get my body fat percentage?

Body fat percentage can be calculated using various scanners (like a DEXA scan at a gym or doctor’s office) for the highest accuracy.

If you want to measure at home, the easiest way is to use skin calipers.

keto diet online 🔴how to keto diet online for If you don’t have these either, compare how you look visually to these to get a very general estimate:

keto diet online 🔴how to keto diet online for Image source: https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

What’s the best way to meet the macros I got from this macro calculator?

keto diet online 👍how to keto diet online for You can get a full low carb keto food list here, which says how many net carbs in each food.

keto diet online 🔥how to keto diet online for

That’s a good starting point in choosing which foods are good for a low carb or keto diet. Beyond that, a tracker app can help.

 

What does the “Deficit” or “Gain” in the macro calculator mean?

This is the percentage of calories that you want to go over or under what you’d need to maintain your weight.

If you select Lose Fat (lose weight) as your goal, then you can select the Deficit. The macro calculator will then recommend that you eat this percentage fewer calories than you need. Eating less calories than you need will result in weight loss. For example, if you select 15% as the deficit, the calculator will output 15% fewer calories than your body needs for maintenance.

The recommended Deficit for losing weight is 10-20%, because more than that may result in nutrient deficiencies, difficulty sticking to the plan, and/or muscle loss.

If you select Gain Muscle as your goal, then you can select the Gain (surplus). The macro calculator will then recommend that you eat this percentage more calories than you need. Eating more calories than you need will result in weight gain, which will be in the form of muscle if you do weight training. For example, if you select 10% as the gain, the calculator will output 10% more calories than your body the 1 last update 2020/06/04 needs for maintenance.If you select Gain Muscle as your goal, then you can select the Gain (surplus). The macro calculator will then recommend that you eat this percentage more calories than you need. Eating more calories than you need will result in weight gain, which will be in the form of muscle if you do weight training. For example, if you select 10% as the gain, the calculator will output 10% more calories than your body needs for maintenance.

The recommended Gain for building muscle is 5-10%, because more than that may result in fat gain.

If you select Maintain Weight as your goal, you will not need a Deficit or Gain.

Where can I get more info about low carb & keto?

The best place is in my starter guide!

Read all about how to start a keto diet or low carb diet here.

keto diet online ☑how to keto diet online for You might also like these related keto resource articles:

Where can I find low carb & keto recipes?

Wholesome Yum has hundreds of low carb and keto recipes to support your macros! You can find them in the low carb keto recipe index here.

Where can I get more support or specific questions about my macros answered?

keto diet online ☑how to keto diet online for The best place to get support is in our low carb & keto support group here – it’s FREE!

Is there a meal plan to help me stick to my macros?

The Wholesome Yum Low Carb & Keto Meal Plan is designed to work with both low carb and keto. It includes a set lunch and dinner, designed to save you time and with few enough net carbs to fit virtually any low carb or keto diet. Then, you can complete the rest of your macros with breakfast and snacks, which the plans give you lots of ideas for.

Want to try the 1 last update 2020/06/04 them free?Want to try them free?

Get my FREE TRIAL of low carb & keto meal plans!

YAY, YOU''s how to get your freebie:

  1. Check your email for a confirmation link. Add [email protected] to your email contacts so that you don''ll receive a welcome email with challenge instructions!
  2. If you use gmail, drag the welcome email to your Priority Inbox so you won''ll also get the free support group, members area, + email newsletter.

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    126 Comments

  1. Lori Hanson

    Reply

    I don’t understand the grams. When I put 69 grams (protein) into a calculator to figure out oz it reads 2.4339. Does that mean I get less than 2.5 oz of protein per day? I’m so confused! Thanks for your help!

    • keto diet online 🔥how to keto diet online for Wholesome the 1 last update 2020/06/04 Yum MWholesome Yum M

      Reply

      Hi Lori, Not exactly. The amount of protein in a portion of food will vary depending on what you eat. For example, 69 grams of protein is almost a 10 oz ribeye steak… or 20 Tbs of almond butter! I highly suggest downloading a food calculator app to help you track how many macronutrients are in the foods you are eating.

  2. Chris Cornelius

    Reply

    Is there a Keto Calculator in which I can enter what I am eating during the day; that will let me know my calorie count and how I am doing on the percentages? That way… as the day goes on I can make corrections as needed.

    Thank you!

    • Wholesome Yum M Wholesome Yum M

      Reply

      Hi Chris, I have a Macro Calculator for you here! Unfortunately, you can’t update it through the day, but it will help you determine calories and macros for the day. If you need something you can update through your day, there are a number of apps available to track your macros.

  3. Susan

    Reply

    Do you have this app for a phone ?

    • Wholesome Yum M

      Reply

      Hi Susan, I don’t have an app, but you can access the website via phone.

  4. keto diet online ☑how to keto diet online for Judith Costa

    Reply

    OK I get the carb 5% and protein 23% and I am puzzled about the fat 72%…what do I need to be eating here? I do not eat much dairy or coconut products but use flax oil,olive oil and ghee (blood type O) so what are your suggestions for eating fat? I am eating low-carb 25-30 carbs a day for 1 month now. I used a ketosis strip and my result is just a trace. I have lost about 10 lbs so far.

    • Wholesome Yum M

      Reply

      Hi Judith, Remember to use fat as a lever. You don’t have to eat that much fat if you are satisfied with where you are at. If you are still hungry and are looking for higher fat snacks, consider things like olives, bacon, nuts, avocado, or even adding small amounts of butter to veggies or steaks during your meal times.

  5. Michele

    Reply

    keto diet online 🔥how to keto diet online for I have been on the Keto diet for 3 months, it was slow at first, but I have lost a lot of inches and a total of 12 pounds. I used your calculator, and I try hard to stay within the net carbs, but I have been taking in less calories than the 1880 that was recommended. If I take in fewer calories, do you usually tend to see a quicker decline in weight loss?

    • Wholesome Yum M

      Reply

      Hi Michele, Calories don’t directly for 1 last update 2020/06/04 correlate with rate of weight loss. If you are looking to lose weight, then I suggest looking at the amount of fat you are consuming in a day and possibly adjust that. With keto, fat is used as a lever. You don’t have to eat the full amount of fat listed in your macros if you don’t need it. Eat until you are no longer hungry.Hi Michele, Calories don’t directly correlate with rate of weight loss. If you are looking to lose weight, then I suggest looking at the amount of fat you are consuming in a day and possibly adjust that. With keto, fat is used as a lever. You don’t have to eat the full amount of fat listed in your macros if you don’t need it. Eat until you are no longer hungry.

  6. Darlene

    Reply

    I don’t understand how to count Macros on low carb diet

  7. keto diet online ☑how to keto diet online for Tatyana

    Reply

    Thank you the 1 last update 2020/06/04 for your work. I am from Russia. Articles and recipes help me.Thank you for your work. I am from Russia. Articles and recipes help me.

  8. KAT Whitehouse

    Reply

    I put my figures into the calculator and…..where’s the answer? I went up and down this page and don’t see the calculated macros. Thank you.

    • Wholesome for 1 last update 2020/06/04 Yum M Wholesome Yum M

      Reply

      Hi Kat, Try the page again. The results should jump you to the bottom of the page with ratios and daily caloric intake set for you.

  9. Victoria

    Reply

    Hello. I am new to the Keto diet. This has article and the macro calculator has been very informative. I just feel a little confused… what is the best way to figure out what 143g of fat, 93g of protein, and 25g of carbs really means? As in, how do determine what foods and portions are within those limits? Keto is sounding very difficult and laborious and I’m starting to reconsider following the diet lol (just joking, kind of). Any help would be very much appreciated! Thank you.

    • Wholesome Yum M

      Reply

      Hi Victoria, Beginning any new diet is a lot of work! There are a lot of rules to learn and foods to acclimate to. This is also the case with keto or low carb. Start by reading labels and learning how many carbs are in the foods you eat. If your goal is to get to 25g carbs or less a day, then work on that first. It will become easier as you go, please be patient and stick with it! Here is a Keto Food List Guide to help you learn which whole foods to add to your day.

  10. Patricia Walker

    Reply

    I have several issues, high BP, High cholesterol, and low level Diabetes. I am 226 lbs and only 5’3″ and 54 yrs old. Not very active due to arthritis in my feet but I am trying to work through the pain. I want to lose at least 50 maybe even 75 pounds. I need to see results or I get very down on myself. Do you have any great ideas that could help me, I have started a journal of food intake and carbs, cals, protein etc. I think that I am going to try and aim for 1200-1300 cal’s per day, I am not a huge carb fan, ie rice, potato or pasta so I tend to do protean some veg and my major fault fruit. Is there anything you would suggest in helping me get started and sticking with a plan

    • Maya | Wholesome Yum

      Reply

      Hi Patricia, Welcome! I hope you’ll join our keto support group here to get the support you need.

  11. Fred

    Reply

    How do I figure if it’s protein or fat? I can’t figure out what to eat fat or protein. I don’t cook. My girlfriend cooks for me and she is a vegetarian.

  12. Bernice

    Reply

    I would like to try the keto lifestyle but am not a breakfast or lunch person I usually eat a cheese stick at 11am the lunch/dinner around 4/430
    Then do some snacks at 7ish all of which I’m told is a no no
    Can you please send some helpful advice.
    II really would like to eat more healthy and cut out sugar
    Thank you

    • Wholesome Yum A

      Reply

      Hi Bernice, many people have had this kind of problem in our facebook low carb support group — that would be a good place to bring your questions!

  13. keto diet online 🔴how to keto diet online for Cheryl Fafara

    Reply

    keto diet online ⭐️how to keto diet online for Hi I just did the Keto quiz to calculate my macros and this is how it came out. Fats are 138 g
    Protein is 123g and carbs is 25. I am wondering what my calorie count would be daily with these stats?

    • Wholesome Yum M

      Reply

      Hi Cheryl, The calories are listed above the for 1 last update 2020/06/04 macros chart. I hope that helps!Hi Cheryl, The calories are listed above the macros chart. I hope that helps!

  14. Mimi

    Reply

    Can I freeze food on this Keto diet? I’m just starting.

    • Wholesome Yum A

      Reply

      Absolutely, Mimi! I have notes for freezing on every recipe — check each one for specific directions.

  15. keto diet online 👍how to keto diet online for Nancy Alexander

    Reply

    New to this! I have a hard time eating SO MANY fats. If I consume less, can’t my body just burn my extra fat that I’m hoping to lose anyway?

    • Wholesome Yum A

      Reply

      Hi Nancy, consider fat a “lever” on a keto diet. You don’t have to meet your entire fat requirement as long as you’re eating enough to feel full.

  16. Diana Diana

    Reply

    i have to be doing something really wrong i cant get macros right…it says I can have 175 calories a day…im kinda lost with it …I weight 168 just do light work ……want to loose fat weight ..stop when im at the 1 last update 2020/06/04 120….body fat 36% protein 6%…can someone help me put the right info in so im doing this right…i have to be doing something really wrong i cant get macros right…it says I can have 175 calories a day…im kinda lost with it …I weight 168 just do light work ……want to loose fat weight ..stop when im at 120….body fat 36% protein 6%…can someone help me put the right info in so im doing this right…

  17. Danielle Reiss

    Reply

    Hi! What is the best app for tracking macros. Rather than seeing percentages I’d like to see total fat, total carbs, total calories, etc. for the day. Thank you!

    • keto diet online ☑how to keto diet online for Wholesome Yum A

      Reply

      keto diet online ⭐️how to keto diet online for Hi Danielle, there are many options! I’d recommend asking our low carb support group to get more answers.

  18. Karen Karen

    Reply

    This is really great and helpful info. Thank you for the guidance. How does someone know if low carb or keto is better for them?

    • Wholesome Yum A

      Reply

      Hi Karen, it depends on many different factors and your personal preferences. That would be a great question to bring to our low carb support group.

  19. Cynthia Chataway

    Reply

    My biggest challenge is to calculate the fat. I don’t know what 110 grams of fat looks like. Do you have a fat chart with easy totals?

    • Wholesome Yum A

      Reply

      Hi Cynthia, I don’t have that because fat macros look different for a lot of people. Many of my recipes are low carb, high fat, but you can also supplement with fat bombs or other fat sources alongside or in your food. This would be a great question to ask our low carb support group!

  20. Amber Walker

    Reply

    It says I am supposed to eat 72% fat. What foods do I eat primarily. The proteins are only 22%. I understand the net carbs, and proteins, but not sure what foods to eat to get 72% of fat. Thanks.

    • Wholesome Yum

      Reply

      Hi Amber, I have a comprehensive keto food list that could give you some ideas on which fats to use.

  21. Donna Moses

    Reply

    Entry of current wgt. is not efficient…..scrolling from 80.00 pounds to 220 is very time consuming when it only moves in increments of .01…..need to change it up please…will be using another macro calculator for that reason.

    • Wholesome Yum A

      Reply

      Hi Donna, you don’t need to use the arrow buttons if they’re too slow. Simply type the weight into the text field.

  22. Aeron

    Reply

    Hi Maya, I have been eating keto for 3 months, and I’m very pleased with my 15-lb weight loss so far. But I still don’t understand how macros work. I recalculated my macros today and the calculator says I should eat 66g of daily protein. But that is just 2 ounces, which is miniscule. And I don’t understand how the 4 ounces of tilapia I had for dinner today shows up as just 20g of protein, when I plug the information into MyFitnessPal. Can you explain? I feel healthy, and I am not hungry. Generally, I have about 6-7 ounces of protein per day.

    • Wholesome the 1 last update 2020/06/04 Yum M Wholesome Yum M

      Reply

      Hi Aeron, Meats are not 100% protein. For example, a ribeye steak has 7g of protein per ounce, so 66g of protein would equate roughly a 9.5 oz steak if you were to consume all your protein in one serving. I hope this helps to clarify things.

  23. Patricia

    Reply

    I just adore the recipes that are giving out on this program they are so easy to prepare I must admit though some items can be a little expensive in the long run it is well worth it. since I have started taking on the recipes I have found that no doubt I feel better for the recipes I have done, not only do they taste great but are completely different in flavour as well.

  24. Christina

    Reply

    This is great. Thank you so much! Any suggestions for meeting fat macros?
    Will I interrupt losing weight if I eat under the suggested fat macros by like 10-15 grams?
    Thanks so much,
    Christina

    • Maya | Wholesome for 1 last update 2020/06/04 YumMaya | Wholesome Yum

      Reply

      keto diet online ⭐️how to keto diet online for You’re very welcome, Christina! You can find a keto food list here and keto pantry list here to help get ideas for things to eat. Going under fat will not interrupt weight loss, you just need to eat enough fat to stay satisfied.

  25. Sandy

    Reply

    Years ago I was on Atkins diet for 6 months. I lost weight but then I got acute kidney failure. Had to be hospitalised with iv therapy and careful blood monitoring. My bun ( blood urea nitrogen) and creatinine was abnormally high. An indicator of kidney function. I was taken off the Atkins diet. Since then my BUN has been high showing a permanent effect on kidney function. I was worried that the keto or low carb diet could put me in jeopardy. What do you think about appropriateness of the diets for me?. Now I am Pre diabetic and obese. I was not ten years ago when on the diet

    • Maya | Wholesome Yum

      Reply

      Hi Sandy, I’m not a doctor so cannot give medical advice, but do have years of research and experience in this lifestyle. Kidney failure can happen due to excessive protein intake, which was more prevalent on older versions of the Atkins diet. This is a common misconception with low carb and keto diets – that they have to mean high protein – and they shouldn’t be. If you keep your protein in check, it shouldn’t be an issue. But, I would definitely consult with your doctor since you have had issues with this.

  26. Megan Megan

    Reply

    keto diet online ☑how to keto diet online for People keep asking what the deficit is and you keep says it’s in the faq section. I don’t see it. I’ve read it 3 times. Perhaps you forgot it. I want to know how that’s determined and how much weight loss per week that equals out to. Thanks.

    • keto diet online 👍how to keto diet online for Maya | Wholesome Yum

      Reply

      Hi Megan, Sorry about that – there was an issue with that section and you should now see it in the FAQ above, explaining how it’s determined. The weight loss per week will depend on how much weight you have to lose, as weight loss happens more rapidly the more overweight you are. But in general, between 0.5 and 2 pounds loss per week is reasonable.

  27. Torri

    Reply

    Can I eat less fat?

    • Wholesome Yum L

      Reply

      Hi Torri, the keto diet is a high fat, moderate protein, and low carbohydrate diet. Make sure to use our Keto Macro Calculator to determine how much of each you should be eating based on your goals.

  28. the 1 last update 2020/06/04 SheriSheri

    Reply

    When I used the calculator it the 1 last update 2020/06/04 tells me -15% in grams of fat. How did I get a negative?When I used the calculator it tells me -15% in grams of fat. How did I get a negative?

    • Wholesome Yum L

      Reply

      Hi Sheri, I’m not sure how you got -15%. I would need to know more info about the other stats you input into the calculator.

  29. Caroline Reliford

    Reply

    keto diet online 🔴how to keto diet online for Thanks For all your hard work to making all this information available. I am new to Keto and my question is what is the easiest and quickest way to meet my fat requirements daily? I can figure from the nutrition facts info how many carbs I am eating but when you say 69% fats for a day I am confused how do I figure that? Same thing with the protein.

    • Wholesome Yum

      Reply

      Hi Caroline, the calculator has a default setting for fat, protein, and carb percentages based on the general recommended amounts for a keto or low carb diet. You can also adjust them, if you prefer. When you hit the “calculate” button, you’ll see those percentages converted into grams (the same unit you’ll see on nutrition labels).

  30. keto diet online 🔥how to keto diet online for Jo-Ann Rosen

    Reply

    What is the deficit?

    • Wholesome Yum

      Reply

      Hi Jo-Ann, deficit refers to the caloric deficit in your diet (the percentage fewer calories you’ll consume). You’ll lose weight by consuming fewer calories than you need.

    • keto diet online 🔴how to keto diet online for Carol Goyer

      Reply

      How do I know what deficit to put in?

      • Maya | Wholesome Yum

        Reply

        keto diet online ⭐️how to keto diet online for Hi Carol, There’s a section on this in the FAQ above. I recommend 15% to start.

  31. Lauri Bosma

    Reply

    Why is the Deficit recommended only 10% to 20%? Why not more?

    • Wholesome Yum M

      Reply

      Hi Lauri, A gradual deficit is the best way to get your body to work with you. It needs time to adjust to burning fat for fuel and to heal itself from whatever your diet was before keto. At too much of a deficit, you may find for 1 last update 2020/06/04 yourself undernourished and not losing weight, especially at the beginning of a diet change.Hi Lauri, A gradual deficit is the best way to get your body to work with you. It needs time to adjust to burning fat for fuel and to heal itself from whatever your diet was before keto. At too much of a deficit, you may find yourself undernourished and not losing weight, especially at the beginning of a diet change.

  32. Bonnie for 1 last update 2020/06/04 FrenchBonnie French

    Reply

    If you are 170 pounds and want to know how many calories you should have daily where to you look?

    • Maya | Wholesome Yum

      Reply

      Hi Bonnie, If you fill out the calculator above it will tell you!

  33. Patsy Patsy

    Reply

    Hi
    My daughter is on diet and using MCT oil to boost her fat/protein ratio. She has had success in maintaining higher levels of ketosis than me. Your thoughts on MCT usage?

    • keto diet online 🔥how to keto diet online for Wholesome Yum

      Reply

      I use MCT as a source of fat. You can find it in my version of Bulletproof Coffee, for instance. 🙂

  34. Ashley

    Reply

    I used your calculator for my husband and his info says he needs to eat 2500 or so calories a day. How can he lose weight while eating that much?

    • Maya | Wholesome Yum

      Reply

      Hi Ashley, It’s hard to answer that questions without seeing the inputs. The calculator is accurate based on the information entered into it. If your husband is heavy, or if you didn’t select a deficit, it’s possible you’d get a number like that. I’d check to make sure you selected a deficit of 15% if weight loss is the goal.

  35. Caroline

    Reply

    Hi. When using the calculator the choices for activity only consider what type of “job” or lifestyle you have. I am back in school, so mostly sedentary but I work out at least 5 days a week eithere circuit training cardio/weights, body pump class, or stairmaster for 45 min to an hour. Does that not count toward anything? Is that still considered sedentary? Thanks!

    • Wholesome Yum M

      Reply

      Hi Caroline, It is up to you to decide how active you are. All sorts of movement will count. Do you bike to school? Walk home from the bus? Is your campus walk particularly long? Working out 5 days a week is at least ‘lightly active,’ but be sure to include movement that happens throughout your day as well.

  36. keto diet online ⭐️how to keto diet online for Margie

    Reply

    Don’t I need the number of calories I should eat each day on a keto plan. How do I figure that?

    • Maya | Wholesome Yum Maya | Wholesome Yum

      Reply

      Hi Margie, Yes, if you fill out the info in the calculator, it will give you all your macros and calories to eat daily as well.

  37. Michelle Mathewson

    Reply

    keto diet online 🔥how to keto diet online for Hi
    I have been on the Keto diet close to 3 months now, and I have slowly stopped loosing weight! I’m thinking I’m not understanding the macro’s? Don’t I need to eat the full daily macro’s to go into Ketosis and stay in ketosis? But then you say don’t eat if your not hungry? Not sure what I should do?

    • keto diet online 🔴how to keto diet online for Maya | Wholesome Yum

      Reply

      Hi Michelle, You don’t necessarily have to “hit” macros to get into ketosis. Ketosis is achieved by restricting carbohydrates, that’s it. Fat is needed for satiety and protein is needed to prevent muscle loss. So make protein a goal and carbs a limit, then eat enough fat to stay satisfied and don’t go over your macros. You can get more individual help in our support group.

  38. Laurie English

    Reply

    Can I use Splenda?
    Can I eat too much fat?

    • Maya | Wholesome for 1 last update 2020/06/04 YumMaya | Wholesome Yum

      Reply

      Hi Laurie, I only recommend Splenda Naturals from the Splenda brand, as the original Splenda is artificial and don’t recommend artificial sweeteners. Yes, it’s possible to eat too much on any diet – even keto. The best place to get individual for 1 last update 2020/06/04 questions answered is in our support group.Hi Laurie, I only recommend Splenda Naturals from the Splenda brand, as the original Splenda is artificial and don’t recommend artificial sweeteners. Yes, it’s possible to eat too much on any diet – even keto. The best place to get individual questions answered is in our support group.

  39. Fran

    Reply

    I have been with the Keto diet for about 3 weeks. It is a learning curve. I am learning new stuff every day. Your website is the best for me. I love your recipes and free information. I feel like I need to start counting my Macros. I use your recipes but I like to change things up a bit to suit my taste, like adding more veggies, switching out the 1 last update 2020/06/04 the almond milk for cream. How can I get counts for the recipes when I do substitutions?I have been with the Keto diet for about 3 weeks. It is a learning curve. I am learning new stuff every day. Your website is the best for me. I love your recipes and free information. I feel like I need to start counting my Macros. I use your recipes but I like to change things up a bit to suit my taste, like adding more veggies, switching out the almond milk for cream. How can I get counts for the recipes when I do substitutions?

    PS I did make your almond milk. My daughter said it was amazing

    • Maya | Wholesome Yum

      Reply

      Thank you so much, Fran! If you make substitutions, you’d need to either recalculate macros manually or use an online calculator.

  40. Bernice

    Reply

    How much is the meal plan should I decide to go for it?

  41. Bernice

    Reply

    How much is the meal plan? I’d like to know before I start pushing buttons.

    keto diet online 🔴how to keto diet online for Thanks a bunch… your site is very informative and thorough.

    • Wholesome Yum

      Reply

      keto diet online 👍how to keto diet online for Hi Bernice, you can find pricing info in the frequently asked questions section on this page — no need to enter any information.

  42. keto diet online 🔥how to keto diet online for Nancy Stuart

    Reply

    My husband and I started keto Jan 1st 2019. By mid Feb. He lost 11 lbs and I lost 8 lbs. Even though we were faithfully not eating many carbs I got out of ketosis and could not seem to lose another pound. Then we got sick with bad cold and stomach issues. We went off on the 14th of February. And I’ve already gained about 6 lbs. My husband gained about 4 lbs. Plus we got sick of eating the same thing over and over. He is a diabetic and while on it his numbers were so much better. HELP WHAT DID WE DO WRONG?

    • Wholesome for 1 last update 2020/06/04 YumWholesome Yum

      Reply

      Hi Nancy, you might not have done anything wrong — many factors can determine your success on keto. I’d recommend talking to your doctor and joining our keto support group for more guidance.

  43. Rosie Adams

    Reply

    I don’t understand the protein ratio

    • Maya | Wholesome Yum

      Reply

      Hi Rosie, I have a section explaining that right in the post below the macro calculator. However, if you’re just starting out, don’t worry about modifying it – simply select your activity level and the protein ratio will automatically get set correctly.

  44. Jay

    Reply

    I am not sure this is the best place to ask, but this is retaliated to not losing weight after doing this diet for 20 days.
    I even got the Keto flu, does this mean that I’m already in Ketosis state?
    Do you HAVE to count calories or watch your macros?
    I lost only 4 lbs although I don’t eat any carbs except from leafy green vegetables, I am carefully reading labels and getting some protein alongside a large amount of healthy fats: avocado, organic butter, ghee, olive oil and olives, some cheese…

    • Maya | Wholesome Yum

      Reply

      Hi Jay, There’s a wide variety of factors that could be contributing. Some people lose weight by simply eating keto foods, some need to be more strict and count to lose weight. The best place to get individual support is in our support group here.

  45. keto diet online 👍how to keto diet online for Annette Dayoub

    Reply

    You don’t say how much this is

    • Maya | Wholesome Yum

      Reply

      Hi Annette, What are you asking about? The macro calculator is free – just enter your info above and click the button to calculate.

  46. keto diet online ⭐️how to keto diet online for Tammy Wood Tammy Wood

    Reply

    Can you point me in the right direction for dairy free keto recipes without bacon or any processed meat? I have many food intolerances and have a very difficult time digesting veggies like cabbage, celery, and kale. I’m fine with broccoli and cauliflower, zucchini. No tomatoes either.
    Any help is appreciated.
    Thank you,
    Tammy

    • Maya | Wholesome Yum

      Reply

      Hi Tammy, You can the 1 last update 2020/06/04 find all the dairy-free keto recipes here (or at least they’ll have a dairy-free option). Bacon and tomatoes are not filtered out in that list, though.Hi Tammy, You can find all the dairy-free keto recipes here (or at least they’ll have a dairy-free option). Bacon and tomatoes are not filtered out in that list, though.

  47. Fran

    Reply

    Why, when I am in ketosis and stay within my macro numbers and for 1 last update 2020/06/04 calories I am not losing weight. I am biking every day for 45-60 mins.
    Another question….when you use a keto stick to check you urine, is the shade of color telling you how much fat you are burning. Like when it is pink it is a little,and when it is
    Purple you are burning a lot of fat.Why, when I am in ketosis and stay within my macro numbers and calories I am not losing weight. I am biking every day for 45-60 mins.
    Another question….when you use a keto stick to check you urine, is the shade of color telling you how much fat you are burning. Like when it is pink it is a little,and when it is
    Purple you are burning a lot of fat.

    • Maya | Wholesome Yum

      Reply

      Hi Fran, There could be many reasons and unfortunately the comment area is not the place for 1:1 support, but highly recommend our support group here for questions like this. The color on keto sticks does not indicate the amount of fat you are burning, only the amount of excess ketones that are spilling into urine combined with how dehydrated you are (or not). The goal is to be in ketosis, not necessarily a darker color.

  48. keto diet online 👍how to keto diet online for Lynne the 1 last update 2020/06/04 KrebsLynne Krebs

    Reply

    On a Keto can I use Greek yougert?? How much and how often?
    Greatful for all your help and advice. For me, this is a whole new way of eating.

    • Maya | Wholesome Yum

      Reply

      Hi Lynne, Strict keto would say no, but some people are able to have some full-fat Greek yogurt in moderation.

  49. Patsy

    Reply

    I have Type 2 diabetes. Will this reflect how the the 1 last update 2020/06/04 macros are calculated?I have Type 2 diabetes. Will this reflect how the macros are calculated?

    • keto diet online ⭐️how to keto diet online for Maya | Wholesome Yum

      Reply

      keto diet online ☑how to keto diet online for Hi Patsy, I’m not able to give medical advice so always check with your doctor. However, there is tons of research out there showing that low carb and keto diets are excellent for diabetes. It will not affect the macros given by the calculator.

  50. Andrea

    Reply

    How do you know what each item of food has? Like scrambled eggs with sausage and cheese? How do I know what that is?

    • Maya | Wholesome for 1 last update 2020/06/04 Yum Maya | Wholesome Yum

      Reply

      Hi Andrea, You’d have to add it up for the ingredients in the food you’re eating, or use an online calculator. The calculator on this page is just for calculating your needs for the day. The low carb food list here might help you to see carbs for foods at a glance.

  51. Audrey Audrey

    Reply

    Hate to sound stupid, by your calculations I need 87 grams of protein. How many ounces is that? How does that work for carbs? I don’t understand.

    • Wholesome Yum L

      Reply

      Hi Audrey, your protein, carb, and fat grams will have to be determined based on the food you eat. Each food item will have a different measurement for those macro nutrients. Look at this Low Carb Foods List to see approximate weights and grams listed to help you better understand.

  52. Janie

    Reply

    Hey there one of my friends told me I should carry this diet in really wanting to loose my stomach I don’t gain weight and haven’t in tears but my weight stays the same I recently started exercising 2 times a day for 30mims I am 5’2 and weigh 240 I don’t look like I do most my weight is in my stomach and inner thighs really. What should I eat?

    • keto diet online ⭐️how to keto diet online for Maya | Wholesome Yum

      Reply

      Hi Janie, You can look at the low carb food list here for foods to eat and join our support group for more individual answers to questions.

  53. Sharon the 1 last update 2020/06/04 WyattSharon Wyatt

    Reply

    Will the ketos be different since I’m a diabetic?

    • Maya | Wholesome Yum

      Reply

      Hi Sharon, Many diabetics follow the keto diet and this does not affect macros, but I am not able to give medical advice. Please check with your doctor before making any dietary changes.

  54. keto diet online 🔥how to keto diet online for Sandee

    Reply

    Can you explain what the “Deficit” is on the calculator?

    • keto diet online 👍how to keto diet online for Maya | Wholesome Yum

      Reply

      Hi Sandee, Deficit is how much for 1 last update 2020/06/04 fewer calories you’ll consume than you need. You lose weight by consuming less than you need (though of course it’s more complicated than that – hence the calculator).Hi Sandee, Deficit is how much fewer calories you’ll consume than you need. You lose weight by consuming less than you need (though of course it’s more complicated than that – hence the calculator).

  55. Orlagh Orlagh

    Reply

    Just wondering if the macro calculator is not working as when I hit “calculate” it just returns to the blank form, trying to calculate for weight loss. Love your recipes.

    • Maya | Wholesome Yum

      Reply

      Hi Orlagh, Sorry you’re having trouble with it. It’s working when I try it, but I’d be happy to help troubleshoot. Please fill out the contact form here, with information on what device and browser you use.

      • Maggie

        Reply

        If the macros don’t work or any other browsers that you need to get information from it generally means that your cookies are to blame. In your browser bar you will see the cookie shape with a bite out of it – and a red box with an x in it. Select this and it will show you if you have blocked cookies.

  56. Mellisa

    Reply

    Before starting my Keto Diet, I ate a variety of fruits and vegetables. Do you recommend a multi vitamin or supplement to make up for vitamins and minerals that I may be missing?

    • Maya | Wholesome Yum

      Reply

      Hi Mellisa, I still recommend eating a variety of vegetables on a keto diet! You can include low carb berries as well. That being said, a multivitamin usually can’t hurt anything, so you definitely can if you feel like you are missing something. As always, I’m not a doctor and recommend consulting with your doctor for ultimate recommendations on these types of questions.

  57. Christina

    Reply

    What’s the deficit?

    • Maya | Wholesome Yum

      Reply

      Hi Christina, The deficit is the calorie deficit you want (percentage), meaning what percentage fewer calories you’ll consume than you need. The difference will cause weight loss. There’s more explanation about this in the FAQ above.

  58. RosCo

    Reply

    Should I enter my actual weight or what my goal weight is to determine my macronutrients?

    • Maya | Wholesome Yum

      Reply

      Enter your current weight. Then you’ll select a deficit to lose weight. When you lose a substantial amount of weight, you can come back and enter your new weight into the calculator to get updated macros.

  59. Gizelle

    Reply

    Which macro calculator app would you recommend for daily inputting?

    • Wholesome for 1 last update 2020/06/04 YumWholesome Yum

      Reply

      Hi Gizelle, I don’t recommend a particular one at this time. However, that would be a great question to bring to my keto Facebook support group!

  60. keto diet online ☑how to keto diet online for Julie

    Reply

    Is there an actual the 1 last update 2020/06/04 calculator I use daily or do I just track based on the information I received?Is there an actual calculator I use daily or do I just track based on the information I received?

    • Maya | Wholesome Yum

      Reply

      Hi Julie, You can track based on the output of the calculator. At this time we don’t have an app yet to track daily intake, but hopefully we will in the future!

  61. April Rule

    Reply

    Hi Maya!

    Thank you for this information, but I do have a question. I know we are supposed to eat a certain percentage of fats, carbs and protein with each meal. My struggle has always been knowing how to figure this out on my plate. I’m so not good at math, and I’m not sure how to do this. Is there any tips/tricks/hints that will help me? Thanks so much!

    • Maya | Wholesome Yum

      Reply

      Hi April, Some people stick to the percentages for each meal, others just do it for the whole day. As long as you aren’t eating all your carbs for the day in one meal, in general it’s fine to just make the macros add up for the day and not necessarily at every meal. If you want to be precise, the only way to know is to enter what you are eating (with the amount) into a tracking tool so that you can get the nutrition info. If you are making low carb / keto recipes from Wholesome Yum, the nutrition info is provided on each recipe card. Hope this helps!

      • April for 1 last update 2020/06/04 RuleApril Rule

        Reply

        Thank you, Maya! That helps a lot. I’ve had a difficult time with some tracking apps, because it goes by what others put in and finding an exact match is tough. I like your idea of just tracking for the day. I thought about getting a notebook and doing it that way. I’ll ponder that. Thank you for adding the nutritional info on each recipe. That helps so much!

        • Faye

          Reply

          I just started using Carbmanager.com … works great, put all my info in, it sets out the daily amount, then just log in as you go, be it on your desk top or your phone. I personally love it, and just actually paid the few bucks for 3 months premium membership for the extra tracking suck as glucose etc and recipes. I don’t think you will be disappointed if you try it. Even without the paid membership, the tracking log is still a great tool.
          Cheers

  62. keto diet online ⭐️how to keto diet online for Natalie

    Reply

    Such an interesting and helpful method! I love it!!! I’m going to share with some of my relatives and friends, they certainly will like it 🙂
    – Natalie