Macro Calculator

Macros are crucial for those with less weight to lose or those seeking body recomposition. For the very obese and metabolically deranged, food quality takes priority over macros. Focus on leafy green vegetables, meat, fish, and eggs for your meals. Nuts, full fat dairy, and berries can be consumed in small quantities or eliminated entirely. It is not necessary to “get your fats in” beyond satiety by adding fatty coffees or fat bombs to your menu.

When you are within 20 lbs of your goal weight, recalculate your macros to the Strength setting. Once you reach your goal weight, change the deficit setting to maintenance. Macros should be recalculated with every 10-20 lbs lost or when your weight loss slows to under 1lb/week for over 4 consecutive weeks.

If you have questions about your macros please contact Karen at or contact an admin on Facebook at Keto Science Alliance.

Your data
Your height is in inches or centimetres or meters – depending on whci unit you select, but not feet. If you’re 5’6” enter 66 inches NOT 5.6 inches
Date of birth
Exercise level
Don’t overestimate your exercise level if you’re a novice exerciser. I know you’re working hard but unless you’re an elite athlete, stick to the light or moderate settings depending on the frequency of your workouts.
Energy balance
Energy balance is a personal choice. For people who’s goal is to lose weight, 10-20% deficit should result in an average 1 to 2 lbs average weight loss. Your weekly weight loss will vary. Do not expect to lose the same amount of weight every week. Those looking to gain weight should choose the surplus setting.
Metabolic goals
  • Metabolic this setting is for the obese, insulin resistant, and/or Type 2 diabetic people.
  • Normal is for those that have been eating ketogenically for over 12 weeks or are beginning with less than 30 lbs to lose with a waist circumference that is less than half their height.
  • Strength is for those looking to “recomp” which is adding lean body mass while maintaining scale weight.
Basal metabolic rate
Your basal metabolic rate is an estimate of the minimum amount of energy your body requires to keep the lights on. If you consistently under-eat below your BMR you can expect your body to slow down functions like reproduction, hair growth, body temperature regulation, and weight loss in order to preserve vital functions.
Total daily energy expenditure
Your total daily energy expenditure is estimated based on the values you entered.
BMI is not an applicable measure to those with a higher lean body mass. It’s important to your insurance company but is a poor indicator of general health.
Lean mass
kg ( lbs) [Source: Boer]
Lean mass is a general estimate. For a better estimation method use the following calculator, or use values from a DEXA scan and override the calculated value below.
Override lean mass
Calories is your estimated TDEE minus the deficit you selected.
Protein is a goal. You may meet or exceed the recommended protein macro. Meals should consist of a minimum of 20-30g of protein. For Type 2 diabetics, try not to exceed 40-50g of protein per meal. This is protein in grams, not the weight of your meat. For example, 100g of chicken breast contains 31g of protein. Weigh your meat raw.
Nearly everyone can reach nutritional ketosis by limiting carbohydrates to under 20g. Most of your carbohydrates should be coming from whole food plant sources. You may use net carbs for natural whole foods but avoid regularly consuming packaged foods marketed towards keto dieters. Not all manufactured fibres and sweeteners can be deducted for net carbs.
Fat is a hard limit. Eat fats to satiety but under the limit. The pie charts above demonstrate that a caloric deficit comes from the fat macro. The remaining energy requirements come from burning stored body fat.