Dietary Macros Calculator

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Privacy Information: This calculator runs locally on your computer. None of your personal data is stored on our server.

Enter Your Numbers

inches (bare feet)
lbs (without clothes)
inches (smallest circumference)
inches (at your belly button)
inches (narrowest)
inches (at the boney part)
Select your Activity Level
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Moderately Active
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Enter Your Goal Body Fat

Scroll down for results after pressing Calculate

Your Current Numbers

Macro Levels to Maintain Current Weight

These maintenance macros are based on Ted Naiman's Burn Fat Not Sugar keto weight maintenance calculations. If you want to gain weight, increase your grams of fat. If you want to lose weight, decrease your grams of fat.

Numbers at Your Goal Body Fat Percentage

Maximum Fat Loss Dietary Macros (per day)

This diet is a variant on the Protein Sparing Modified Fast (PSMF) diet. With this diet it is very important that you eat at least the protein amount. This preserves the most lean body mass possible and provides satiety. It is also important to eat at least the total number of calories. If you go below these numbers you risk lowering your metabolism and you actually can't lose body fat any faster. It is better to be slightly above these macros than below the macros. It is also OK to substitute additional protein for fat (as long as total calories are reached) but you may feel better with as much fat as possible. Don't forget that Protein plus Insulin builds muscle.

Maximum Fat Loss Notes

Can You Do an Extended Fast?

One important question to ask when considering extended fasting is whether or not you have sufficient body fat to fast.

How Much Muscle Can You Gain?

Zone Macros

I do not recommend the Zone diet although it works well for some people. The Zone diet is presented here for comparison/contrast to keto. The reason that the Zone diet works is that it doubles the protein of the Standard American Diet (SAD) and reduces the carbs from 50% to 40% of calories.

Standard American Diet (SAD) Macros

I 100% do not recommend the Standard American diet. It is presented here for comparison/contrast to healthier eating choices.






Use this information at your own risk and with the advice of your medical professional. We are not doctors nor do we pretend to be one on the Internet. We do not take responsibility for errors in these calculations. We do not guarantee that these numbers will work for people at the extremes of the ranges. If you discover an error in calculation, please let us know through email: keto at land-boards dot com.