This keto calculator was developed to align with the program outlined in the book Keto: A Woman’s Guide. Be sure to order your copy of the new book! Use the calculator below to calculate keto macros specific to your body, goals, and chosen dietary pattern.
Dietary patterns supported by the macro calculator include standard keto, carb cycling, targeted keto, and cyclical keto. Simply enter your age, body composition information, activity levels, and goals to calculate personalized macronutrient targets.
KETO CALCULATOR FOR WOMEN
CALORIE DEFICIT: Adjust to meet your goals
Pre-Workout CarbsIf you’re following a Targeted Keto Diet (TKD), select the checkbox and enter your planned pre-workout carbs.
TKD PRE-WORKOUT CARBS
Your Macronutrient Targets
Standard Keto Diet (SKD) Macros
|Standard Daily Macros|
The table above displays your Standard Keto Diet (SKD) macronutrient targets to meet the calorie goal you have set and can be adjusted for carb cycling.
The macros default to 50 grams total carbohydrate, but the carb value can be adjusted up or down as needed and the fat macro will automatically balance for caloric needs.
Cyclical Keto Diet (CKD) Macros
|Optional High Carb Macros|
The table above displays the optional high carb day macronutrient values for a Cyclical Keto Diet (CKD) aligned with the calorie goal you have set.
Macros default to 22.2 grams of fat, but the value can be adjusted as needed; the carb macro will automatically balance for caloric needs.
Body Composition and Energy Requirement Data
|Body Fat (%)|
|Lean Body Mass|
|Resting Metabolic Rate|
|Thermic Effect of Food|
|Total Daily Energy Expenditure (TDEE)|
|Daily Caloric Goal|