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Calculate Your Macros on a Keto Diet
This keto calculator can help you learn your ideal food intake and macros for the keto diet and other forms of a low-carb diet.
Enter your stats below:
Units
Gender
Ageyears
WeightKg
Heightmeters (e.g. 1.76 meters = 176 cm)
Weightlbs
Heightfeet inches
Weightstoneslbs
Heightfeet inches
Please estimate your daily activity level, this allows us to get a more realistic calculation of the number of calories your metabolism burns on an average day.
It is important to not over-estimate, people usually burn much fewer calories than they think. I would estimate down, just to be on the safe side. That way you don’t go above your actual allowed calories for your body to see progress.
Activity Level
Sedentary = minimal daily activity, desk job, very little to no exercise.
Lightly Active = daily walking, light exercise 1 – 3 hours a week.
Moderately Active = increased daily activity, retail job, exercise 3 – 5 hours a week.
Very Active = increased manual labor, construction jobs, intense workouts 4 – 5 days a week.
Extremely Active = athlete or bodybuilder, very intense long training, 5 – 6 days a week.
Please enter your body fat percentage. If you are not sure, then just try to give your best estimate using the visual examples Here
Body fat%
Please enter the amount of daily net carbs you would like to eat on a daily basis. It’s best to start low, around 20-30 grams and adjust it from there. This way you learn your personal carb tolerance.
Net carbsgrams
You can find the net carbs on food labels by subtracting the fiber out of the total carbs.
Results
We have calculated the marcronutrient percentages below. This should help guide you along your body transformation.
Tracking can be helpful at the start of your transformation but eventually to make healthy living into a lifestyle, you want to be able to just eat mindfully. You do this by listing to your body and using these macros as a general guide..
I already lost 60lbs of pure fat using the methods in 5th stage keto . Which is why I now use a mindful eating approach making this diet into a lifestyle. I know the low-carb foods I enjoy and I have learned to listen to my bodies true hunger signals.
But I didn’t start out this way, I had to take the time to learn what portions sizes looked like. That’s why I think tracking your macros is a good idea when first starting a body transformation.
It is also good to remember that calculations involving caloric expenditure are rarely perfect, so try not to over-stress on being exact. Focus your greatest efforts into building consistency with healthy habits, limiting your carbs, hitting your protein goals, and consuming healthy fats to satiety (satisfied/not hungry).
Maintenance on Keto
Your maintenance level is the set point at which your body weight should stay stable.
| Your BMR (Basal Metabolic Rate) is: | 1536 | kcal |
| Calories to take in and maintain weight: | 2027 | kcal |
| Dietary fat consumption should be around | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 5 | % | 14 | % | 81 | % |
Body Transformation Goals
We listed three levels of calorie deficits that should help you reach your set goal. Choose a level that best fits your needs. If you have a lot of weight to lose, then I recommended you stay around a moderate calorie deficit of 10-20%.
Please note, that the workouts in 5th Stage Keto involve resistance training with HIIT cardio. So, we want to add a bit more protein to help with recovery. I usually aim for my macros to be 65% fat, 25% protein, and 5-10% carbs. It is important to get enough protein to feed and maintain your muscles, but not too much that it may take you out of ketosis.
Remember, we all have different metabolism that can respond in unique ways. So, find what works best for you and learn to enjoy the process.
Small calorie deficit (11%)
| Calories to take in: | 1804 | kcal |
| Dietary fat consumption should be around: | 159 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 159 | grams |
| 100 | kcal | 275 | kcal | 1430 | kcal |
| 6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
| Calories to take in: | 1581 | kcal |
| Dietary fat consumption should be around: | 134 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 134 | grams |
| 100 | kcal | 275 | kcal | 1207 | kcal |
| 6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
| Calories to take in: | 1358 | kcal |
| Dietary fat consumption should be around: | 109 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 109 | grams |
| 100 | kcal | 275 | kcal | 984 | kcal |
| 7 | % | 20 | % | 73 | % |
We listed three levels of calorie surpluses that should help you get jacked! Choose the level that best fits your needs. Don’t forget that you will have to challenge yourself with your workouts, preferably with heavy lifting to force your body to adapt and increase its size. A good level to start is at around a moderate calorie surplus of 10-20%.
Please note, that the workouts in 5th Stage Keto involve resistance training with HIIT cardio. So, we want to add a bit more protein to help with recovery. I usually aim for my macros to be 65% fat, 25% protein, and 5-10% carbs. It is important to get enough protein to feed your muscles to allow them to grow and recover, but not too much that it may take you out of ketosis.
Remember, we all have different metabolism that can respond in unique ways. So, find what works best for you and learn to enjoy the process.
Calorie surplus (10%)
| Calories to take in: | 2231 | kcal |
| Dietary fat consumption should be around: | 206 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 206 | grams |
| 100 | kcal | 275 | kcal | 1856 | kcal |
| 4 | % | 12 | % | 84 | % |
Calorie surplus (15%)
| Calories to take in: | 2332 | kcal |
| Dietary fat consumption should be around: | 218 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 218 | grams |
| 100 | kcal | 275 | kcal | 1958 | kcal |
| 4 | % | 12 | % | 84 | % |
Calorie surplus (20%)
| Calories to take in: | 2434 | kcal |
| Dietary fat consumption should be around: | 229 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 229 | grams |
| 100 | kcal | 275 | kcal | 2059 | kcal |
| 4 | % | 11 | % | 85 | % |
Enter the calories you wish to consume for your custom desired level. To lose weight use a calorie deficit, use a negative value ( -10). but if you want to gain weight on your customized level then use a positive value (15).
Calorie adjustment:%
Custom adjustment (0%)
| Your BMR (Basal Metabolic Rate) is: | 1536 | kcal |
| Calories to take in: | 2028 | kcal |
| Dietary fat consumption should be around: | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 5 | % | 14 | % | 81 | % |
I offer the challenge and encouragement to anyone who wants to start their own body transformation and reach 5th Stage Keto.
Get your guide to an impressive body transformation!
This plan gives you a step-by-step breakdown showing you how get the biggest changes in body composition without the crazy hunger pains of mainstream diets.
It can help improve your cognitive ability allowing you to be upgrade your productivity at school or at work.
Drop those extra 30 pounds! with strategic methods for effective fat loss. Come join the Burn it Family and reach 5th Stage Keto together!!
