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There is more than one way to approach reducing carbs, but Dr. We recommend that you stay under 25g of net carbs per day to stay in ketosis. How many carbs can you eat and still be in ketosis? The answer you get is your total grams of fat you should be eating each day.ġ260 calories of fat / 9 = 140g of fat per day.
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Since fat has 9 calories per gram, divide the “Total Calories in Fat Per Day” number you just calculated by 9. This person should be eating 1260 calories of healthy fats per day. Total Calories in Fat Per Day = 2000 calories per day – 640 calories in protein per day – 100 calories in carbs per day. In other words… Total Calories in Fat Per Day = Total Calorie Intake Per Day – Calories in Protein Per Day – Calories in Carbs Per Day Then take your total calorie intake per day (let’s say you should be eating 2000 calories per day) and subtract your calories in carbs and protein from that number. Once you have those two numbers, add them together. You’ll be eating around 25g of carbs per day (25g of carb x 4 = 100 calories) and you already figured out your protein intake from above (160g of protein x 4 = 640 calories). Multiply each gram of carb and protein you’ll be eating each day by 4, since there are 4 calories in each gram of carbs and protein. Once you have your total calories figured out, you just need to do a bit of math: Again, our ketogenic calculator above will help you figure that out. You first need to determine how many calories you should be eating a day. You should be eating your leftover calories in fat. So this individual should eat around 160g of protein per day. The answer you get after subtracting your body fat in pounds from your total weight (in the example above, 160), is your lean muscle weight in pounds.Īnd remember, since should eat around 1g of protein per pound of lean muscle in your body, you’d multiple your answer by 1. Then you take your body fat in pounds and subtract it from your total weight, like this: So if you weigh 200 pounds and have a body fat percentage of 20%, you’d take: Take your total weight (in pounds) and then multiply that by your body fat percentage (as a decimal). To calculate your protein macros, you should be eating around 1g of protein per pound of lean muscle that you have.
KETO CALORIE CALCULATOR FREE
It’ll be much simpler to use our free ketogenic calculator above, which will calculate your macros for you.īut if you’d still like to calculate them manually, follow along with the formulas below.Īs you know, you should be eating less than 25g of carbs per day. Remember, Most people do best on a ketogenic diet by ONLY focusing on their carbs (below 20-30 grams/day). Relying on vague information won’t help - it could be the difference between getting into ketosis or not.
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Number of cardio and weight lifting hours per week.Activity level (sedentary, lightly active, moderately active, very active).Current body fat % (with pictures to make it easy to figure out!).They'll help you stay in ketosis - no matter what your goal is (weight loss, more energy, etc.). That's exactly what both keto diet calculators on this page do.
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These should be tailored to YOUR body and lifestyle. A good keto calculator should always give you personalized daily macros (protein/carb/fat intake and calorie limits).
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