(I encourage you to be realistic with the timeframe you've allotted to reach your goal and I suggest you pick a bodyfat goal within 10 percentage points of your current body fat.) Input your desired bodyfat percentage.In order to fine-tune your goal and provide you with more qualified starting macros, you can use the information below to customize your recommendations further. Every goal is different and every goal requires a slightly different macronutrient distribution. You likely train like an animal 5-6 days a week but also have a highly demanding job pouring concrete or something similar.īased on the information you input above, the calculator will generate an estimate for your maintenance intake. If you're operating out of this category, you're burning some serious calories throughout the day. You train consistently throughout the week with quite a bit of intensity but you also have a physically demanding job that requires you to be constantly moving. If you are very active, you're moving throughout the entire day. Or, you may not train at all but you have a highly demanding job doing something like construction in which you are constantly moving and lifting heavy objects. You may work a desk job but then absolutely kill it in the gym.

Or don't train at all but you work at a slightly more active job. Work a desk job but also train on occasion. You come home after work and watch Netflix. You work a 9-5 desk job and do not train at all. However, this calculator is a great way to establish a baseline and get the ball rolling. We're all individuals and therefore require different manipulations. Doctors with in-depth knowledge about keto can also help you safely transition to a ketogenic diet and optimize your nutritional approach.There isn't a perfect online macro calculator. You might also want to find an accountability partner like a friend or relative. You could have leftovers for breakfast, make smoothies, and prepare and freeze some meals. Meal-prepping and planning ahead can be useful. You can’t eat it if it isn’t in your house! Focus on creating your healthy keto kitchen and pantry and stocking up on tasty snacks, staples, and ingredients.

Why you should avoid a cheat day on keto.

Here are some of our articles that might answer your keto questions: You can find plenty of useful tools and information here at. Tracking macros can help you stay in ketosis and become much more aware of the macronutrient contents you’re eating. How much fat or protein should you eat? What about calories? If you’re interested in tracking macros and calories and approaching keto from this angle, the keto calculator or the Advanced keto calculator can do the work for you. Simply toggle the area within the calculator that you would like to fine-tune to access the advanced version. The Advanced keto calculator is available to those who want to take it a step further by allowing you to further customize your results by manually entering your body fat percentage or fine-tuning your chosen macros for even more accuracy. The keto calculator is available to everyone. The team at recognizes people are different, and the calculator customizes your results based on your individual information. The sophisticated algorithm was carefully created using thousands of data points and hundreds of published research findings. Our unique and highly sophisticated keto calculator can calculate your personalized calorie and macronutrient recommendations with the utmost precision. Here at, our goal is to make your keto lifestyle a little easier by providing a range of tools and resources.

Deeper state keto macro calculator