Keto Calculator FAQ (Simplified & Improved)

How do I use this calculator to get my macros?

If any part of the calculator seems confusing, click the small “i” icon next to each section title. It will show a short explanation so you know exactly what to enter.

If you’re still unsure or think the numbers look wrong, scroll through the Q&A and comments below — most common questions are already answered there.

If you don’t find your answer, just leave a comment and we’ll respond as soon as possible.

Why do you need my gender, age, height, and weight?

These details are required to calculate your daily calorie needs using the Mifflin–St. Jeor Formula, which research shows is one of the most accurate formulas for estimating calorie intake.

Accurate calorie calculations help us generate accurate keto macros for your goals.

Why do you need my body fat percentage?

Your body fat percentage allows us to estimate your lean body mass. This is important because protein needs are based on lean mass, not total body weight.

Too little protein can cause muscle loss, and too much can reduce ketone levels — so we aim for the “sweet spot.”

Most accurate ways to measure body fat:

• DEXA scan (gold standard)

• A good body fat caliper

• Visual estimation chart (least accurate — always round upward to be safe)

Why do you ask about activity level?

Your activity level helps us estimate your TDEE (Total Daily Energy Expenditure) — the total calories you burn each day.

We calculate:

• BMR (calories burned at rest)

• Activity calories

• Food digestion calories

This gives us a picture of how much fuel your body needs to maintain its current weight.

If you track calories with a fitness watch or app, you can enter a custom number for even more accuracy.

What is a calorie deficit or surplus?

A deficit means eating less than your body needs.
A surplus means eating more than your body needs.

For weight loss:
A 10–20% deficit is common.
20–30% is aggressive and harder to maintain.

For muscle gain:
A 5–10% surplus is typical.
More than 10% may cause extra fat gain.

Why are carbs so low on keto?

Keto works by keeping carbs extremely low so you enter a state called ketosis, where your body burns fat for fuel.

We recommend:

• Under 30g net carbs/day

• 20g net carbs/day for weight loss

How much protein should I eat?

Protein is essential on keto. Not too little, not too much.

Recommended protein intake (per pound of lean body mass):

• Sedentary: 0.6–0.8 g

• Active: 0.8–1.0 g

• Muscle gain: 1.0–1.2 g

The calculator automatically sets this for you.

Are my macro results correct?

Many people think keto macros look “too high” in calories, but remember: keto is a high-fat diet and fat contains more calories per gram.

Follow your macros as closely as possible, but don’t stress if you’re slightly off. Small fluctuations are normal.

Why do calories matter if I’m already eating low-carb?

Because calories determine weight change, no matter the diet.

• Calorie deficit: lose weight

• Calorie surplus: gain weight

Low carbs help with hunger control and fat-burning, but calories still determine the scale.

This is why a keto macro calculator is so valuable — it keeps your calories aligned with your goals.

Do I need to use the keto macro calculator to see results?

Not necessarily.
Just eating keto foods and cutting carbs usually leads to some natural calorie reduction.

BUT…

Without tracking macros you may:

• Hit a weight-loss plateau

• Eat too much fat

• Eat too little protein

• Stall your progress

Using the calculator and tracking macros greatly improves your chances of long-term success.

What do my results mean?

You’ll get recommended amounts of:

• Calories

• Fat

• Protein

• Net Carbs

Remember:

• 1g carbs = 4 calories

• 1g protein = 4 calories

• 1g fat = 9 calories

Your macro ratio changes depending on your body composition, goals, and activity. Each macro plays a different role:

• Carbs → stay low for ketosis

• Protein → protects muscle

• Fat → adjusts calories up or down

My protein grams are higher than my fat grams. Is that wrong?

Probably not.

This usually happens because:

1. You’re comparing grams, not calories
   (fat has more calories per gram)

2. You’re very active or trying to gain muscle

If you want higher ketosis, you can reduce protein slightly — but only within the recommended range.

Why do you calculate net carbs and not total carbs?

Net carbs are what actually affect blood sugar and ketone levels.

Net Carbs = Total Carbs – Fiber – Sugar Alcohols

This gives you a more accurate picture of what affects ketosis.

Note: In Europe, Australia, and Oceania, carb labels already show net carbs.

Does the calculator include fiber recommendations?

No — but the general guideline is 14g of fiber per 1,000 calories.

Eat more low-carb veggies, keto bread, or fiber supplements if needed.

What should I do after getting my macros?

We recommend:

• Visiting our Keto Guide

• Checking the Keto Food List

• Using our Keto Recipes

• Learning how to track net carbs

This will help you plan meals that match your macros.

How do I meet my macros on a keto diet?

Foods to Avoid

• Grains: wheat, corn, rice

• Sugar: honey, maple syrup

• High-carb fruit: bananas, apples

• Starches: potatoes, yams

Foods to Eat

• Meat, fish, poultry, eggs

• Low-carb vegetables

• High-fat dairy

• Nuts & seeds

• Avocado

• Berries (in moderation)

• Keto sweeteners

• Oils and fats

How do I reach my recommended protein intake?

Include protein at each meal.

Great keto protein sources:

• Fish

• Shellfish

• Eggs

• Beef, pork, lamb, poultry

• Sausage/bacon (no sugar added)

• Protein powder

• High-protein cheese

• Nut butters

To increase protein quickly:

• Add lean meats

• Add egg whites

• Use protein powder in shakes or sauces

How do I eat all the fat recommended?

Use high-fat foods to hit your target.

High-fat keto foods:

• Fatty fish

• Fatty meats

• Cheese

• Butter, ghee

• Oils (olive, coconut, avocado, MCT)

• Nuts

• Avocado

• Heavy cream

• Fat bombs

Easy ways to add fat:

• Add oil or butter to meals

• Include avocado

• Use high-fat dressings

• Add cheese or cream sauces

• Snack on nuts or fat bombs

How do I track my net carbs?

Use apps like:

• Cronometer (best for keto)

• MyFitnessPal

Or track manually using:
Net Carbs = Total Carbs – Fiber – Sugar Alcohols