Keto Calculator: Macros for Keto Women

This keto calculator was developed to align with the program outlined in the book Keto: A Woman’s Guide. Be sure to pre-order your copy of the upcoming book now! 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

PREFERRED MEASUREMENT SYSTEM

AGE

Body Composition

HEIGHT AND WEIGHT


HEIGHT AND WEIGHT


Do you know your body fat percentage?

BODY FAT PERCENTAGE
ENTER MEASUREMENTS FOR BODY FAT ESTIMATE


ENTER MEASUREMENTS FOR BODY FAT ESTIMATE



Activity Levels

DAILY ACTIVITY: Approximate your activity levels during work and leisure time

EXERCISE: Choose your primary form of physical activity

Weight Goals

OBJECTIVE

CALORIE DEFICIT: A deficit exceeding 25% is not recommended for most dieters
Percent

Pre-Workout Carbs

If you’re following a Targeted Keto Diet (TKD), select the checkbox and enter your planned pre-workout carbs.

TKD PRE-WORKOUT CARBS
Grams



Your Macronutrient Targets


Standard Keto Diet (SKD) Macros

Standard Daily Macros
GramsCaloriesTotal Calories
Protein00
Fat00
Total Carbs 0
Pre-Workout Carbs 0
Total Calories0

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
GramsCaloriesTotal Calories
Protein00
Fat 0
Total Carbs00
Total Calories0

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

AttributeValue
Body Fat (%)
Deficit (%)
Fat Mass
Lean Body Mass
Resting Metabolic Rate
Thermic Effect of Food
Total Daily Energy Expenditure (TDEE)
Daily Caloric Goal


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