Free Printable: Low Carb & Keto Food List
- Why I Created This Macro Calculator
- How To Calculate Macros
- Free Macro Calculator
- Answers To Your Macro Questions
- Use My Meal Plan To Hit Your Macros
- Recipe Reviews
Why I Created This Macro Calculator
So many of you have asked me about how many calories, carbs, protein, and fat to eat. Calculating the macronutrients you need can be overwhelming and time-consuming, which is why I created this free macro calculator to make it easy!
Just input a few details and it will tell you exactly what to do. And what makes my calculator different from most is that you can choose what lifestyle you want to follow — a keto diet , a more flexible low carb approach, or simply balanced healthy eating.
I’ve followed all these at some point, and found this calculator helped to confirm I’m on the right track. Try it with me!
How To Calculate Macros
My free macro calculator will calculate your calorie intake, plus the macro breakdown that’s right for you. Just fill out the form below and hit “Calculate Macros”!
Free Macro Calculator
Free Macro Calculator
Answers To Your Macro Questions
What are macros?
There are also micronutrients, which are vitamins and minerals essential for balanced nutrition, but macro calculators (including mine) don’t typically cover these.
Do I have to calculate my macros, or can I just eat the right foods?
You don’t have to calculate your macros, and many people have success by simply eating healthier or low carb foods. (In fact, after years of doing so, I decided not to anymore.)
But, if you are just starting out, have not achieved the results you want by just choosing your foods, are already relatively close to goal weight, or want to follow a more strict low carb or keto diet, then getting your exact macro requirements can help you. And my free macro calculator is the easiest way to get them!
What is the difference between low carb, keto, and balanced in the macro calculator?
Your calorie needs are generally the same regardless of how you eat, but the macro split of carbs, fat, and protein will vary depending on the lifestyle you choose:
- Keto: My macro calculator will set your carbohydrates to a limited amount first, because the primary goal is ketosis and restricting carbohydrates will achieve this. (The default is 25 grams, but you can change it.) Then, it calculates your protein requirement, which is based on your lean body mass and a protein ratio based on your activity level. The remaining calories come from fat.
- Low carb: The calculator will determine your macros by taking recommended percentages of total calories from fat, protein, and carbohydrates. You can adjust the percentages if you want to.
- Balanced: This works the same as low carb (above), but defaults to a higher percentage of carbs. Again, you can change it to your preference.
How many calories should I eat a day?
Calories to eat daily is one of the main components of my macro calculator. It calculates your Total Daily Energy Expenditure (TDEE) first, which is the number of calories you burn per day. This is determined by your gender, age, height, weight, and activity level.
I use the Mifflin-St. Jeor equation for calculating Basal Metabolic Rate (BMR), which is the number of calories you burn for basic, life-sustaining functions. According to this study on PubMed , this formula has been shown to be most accurate. Then, your activity level combined with BMR determines your TDEE.
If you want to lose weight or build muscle, the macro calculator adds or subtracts calories to/from your TDEE to help you reach your goals.
How are macros calculated? Are you sure the calculation is right?
Please see the question above about calories to eat in a day — the answer is the same.
What percentages should I select in the macro calculator?
My free macro calculator will automatically pre-fill recommendations for your lifestyle — keto, low carb, or balanced — based on your inputs and activity level. You can modify them to suit your needs if you want to, but if you’re unsure, these macronutrient ratios are a good place to start:
- Keto: 25g net carbs (typically between 20g and 30g is a good starting point), 0.6 protein ratio if you are sedentary (higher if you are active)
- Low carb: 40-70% fat, 15-30% protein, 15-30% net carbs
- Balanced: 20-35% fat, 15-30% protein, 40-60% net carbs
Should I count total carbs or net carbs?
I recommend using net carbs for the foods you’re eating, because this makes it easier to fit in plenty of vegetables, so you get enough fiber and micronutrients.
What is the protein ratio?
The protein ratio determines your ideal protein intake per day. It’s calculated based on grams of protein in relation to your lean body weight (meaning everything except fat), so it depends on your body composition (how much fat, muscle, bone, and water your body has).
My macro calculator only uses protein ratio for a keto diet; other diets use percentages instead. For keto, while it’s important to meet your daily protein goal, too much can kick you out of ketosis.
Below are the general guidelines for protein ratio based on activity level, according to this NIH article . But you don’t have to figure this out — my free macro calculator automatically does it for you!
- Sedentary – 0.6g to 0.8g protein per pound of lean body mass
- Lightly Active – 0.7g to 0.9g protein per pound of lean body mass
- Moderately Active – 0.8g to 1g protein per pound of lean body mass
- Very Active – 1.0 to 1.2g protein per pound of lean body mass
- Athlete / Body Builder – 1.2g protein per pound of lean body mass
Notice that each has a range, and you can experiment with what feels comfortable for you and gets you the results you want.
What about your lean body mass — how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out, but you can also manually calculate it:
Lean Body Mass = Your Total Weight – (Your Total Weight X Your Body Fat %)
How do I get my body fat percentage?
Body fat percentage can be calculated using various scanners (like a DEXA scan at a gym or doctor’s office) for the highest accuracy, or you can measure using skin calipers at home.
The most convenient way, though, is to simply compare how you look visually to these pictures:
What does the “Deficit” or “Gain” in the macro calculator mean?
This is the percentage of calories that you want to go over or under what you’d need to maintain your weight, depending on your goal.
- To lose fat: Select “Lose Fat” as your goal, then specify the deficit. The generally accepted calorie deficit for weight loss is 500-750 calories per day, which typically amounts to 10-15% of calories you burn (sources here and here ). With a higher deficit, you might lack nutrients or lose muscle mass.
- To gain muscle: Select “Gain Muscle” as your goal, then specify the gain (calorie surplus %). Eating more calories than you need will result in weight gain, which will be in the form of muscle growth if you do strength training. I don’t recommend a surplus higher than 10%, because more can result in fat gain.
- To maintain your weight: Select “Maintain Weight” as your goal in the free macro calculator. You won’t need a deficit or gain.
Where can I find macro-friendly recipes?
I’ve got over 1000 healthy, macro-friendly recipes right here on Wholesome Yum! You can find my low carb recipes here and my balanced healthy recipes here . Some of them overlap, of course.
Where can I get support or specific questions about my macros answered?
The best place to get support is in my healthy support group here . It’s FREE and I’d love to have you in our community!
Use My Meal Plan To Hit Your Macros
So, how do you plan your meals to actually meet your macros? I designed my Wholesome Yum App to do just that. You can also reference my low carb food list if you’re aiming to follow low carb or keto macros.
The app will calculate your macros for you based on the lifestyle you choose — low carb, keto, or balanced — and build a custom weekly meal plan to help you reach your goals! 🎯
You can customize the plan with over 1000 easy, healthy recipes, and it’ll even build your grocery list for you. Plus, it works on your iPhone, Android, or desktop computer, and will sync across your devices, so it’s ready wherever and whenever you are.
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Free Printable: Low Carb & Keto Food List
- Why I Created This Macro Calculator
- How To Calculate Macros
- Free Macro Calculator
- Answers To Your Macro Questions
- Use My Meal Plan To Hit Your Macros
- Recipe Reviews
Why I Created This Macro Calculator
So many of you have asked me about how many calories, carbs, protein, and fat to eat. Calculating the macronutrients you need can be overwhelming and time-consuming, which is why I created this free macro calculator to make it easy!
Just input a few details and it will tell you exactly what to do. And what makes my calculator different from most is that you can choose what lifestyle you want to follow — a keto diet , a more flexible low carb approach, or simply balanced healthy eating.
I’ve followed all these at some point, and found this calculator helped to confirm I’m on the right track. Try it with me!
How To Calculate Macros
My free macro calculator will calculate your calorie intake, plus the macro breakdown that’s right for you. Just fill out the form below and hit “Calculate Macros”!
Free Macro Calculator
Free Macro Calculator
Answers To Your Macro Questions
What are macros?
There are also micronutrients, which are vitamins and minerals essential for balanced nutrition, but macro calculators (including mine) don’t typically cover these.
Do I have to calculate my macros, or can I just eat the right foods?
You don’t have to calculate your macros, and many people have success by simply eating healthier or low carb foods. (In fact, after years of doing so, I decided not to anymore.)
But, if you are just starting out, have not achieved the results you want by just choosing your foods, are already relatively close to goal weight, or want to follow a more strict low carb or keto diet, then getting your exact macro requirements can help you. And my free macro calculator is the easiest way to get them!
What is the difference between low carb, keto, and balanced in the macro calculator?
Your calorie needs are generally the same regardless of how you eat, but the macro split of carbs, fat, and protein will vary depending on the lifestyle you choose:
- Keto: My macro calculator will set your carbohydrates to a limited amount first, because the primary goal is ketosis and restricting carbohydrates will achieve this. (The default is 25 grams, but you can change it.) Then, it calculates your protein requirement, which is based on your lean body mass and a protein ratio based on your activity level. The remaining calories come from fat.
- Low carb: The calculator will determine your macros by taking recommended percentages of total calories from fat, protein, and carbohydrates. You can adjust the percentages if you want to.
- Balanced: This works the same as low carb (above), but defaults to a higher percentage of carbs. Again, you can change it to your preference.
How many calories should I eat a day?
Calories to eat daily is one of the main components of my macro calculator. It calculates your Total Daily Energy Expenditure (TDEE) first, which is the number of calories you burn per day. This is determined by your gender, age, height, weight, and activity level.
I use the Mifflin-St. Jeor equation for calculating Basal Metabolic Rate (BMR), which is the number of calories you burn for basic, life-sustaining functions. According to this study on PubMed , this formula has been shown to be most accurate. Then, your activity level combined with BMR determines your TDEE.
If you want to lose weight or build muscle, the macro calculator adds or subtracts calories to/from your TDEE to help you reach your goals.
How are macros calculated? Are you sure the calculation is right?
Please see the question above about calories to eat in a day — the answer is the same.
What percentages should I select in the macro calculator?
My free macro calculator will automatically pre-fill recommendations for your lifestyle — keto, low carb, or balanced — based on your inputs and activity level. You can modify them to suit your needs if you want to, but if you’re unsure, these macronutrient ratios are a good place to start:
- Keto: 25g net carbs (typically between 20g and 30g is a good starting point), 0.6 protein ratio if you are sedentary (higher if you are active)
- Low carb: 40-70% fat, 15-30% protein, 15-30% net carbs
- Balanced: 20-35% fat, 15-30% protein, 40-60% net carbs
Should I count total carbs or net carbs?
I recommend using net carbs for the foods you’re eating, because this makes it easier to fit in plenty of vegetables, so you get enough fiber and micronutrients.
What is the protein ratio?
The protein ratio determines your ideal protein intake per day. It’s calculated based on grams of protein in relation to your lean body weight (meaning everything except fat), so it depends on your body composition (how much fat, muscle, bone, and water your body has).
My macro calculator only uses protein ratio for a keto diet; other diets use percentages instead. For keto, while it’s important to meet your daily protein goal, too much can kick you out of ketosis.
Below are the general guidelines for protein ratio based on activity level, according to this NIH article . But you don’t have to figure this out — my free macro calculator automatically does it for you!
- Sedentary – 0.6g to 0.8g protein per pound of lean body mass
- Lightly Active – 0.7g to 0.9g protein per pound of lean body mass
- Moderately Active – 0.8g to 1g protein per pound of lean body mass
- Very Active – 1.0 to 1.2g protein per pound of lean body mass
- Athlete / Body Builder – 1.2g protein per pound of lean body mass
Notice that each has a range, and you can experiment with what feels comfortable for you and gets you the results you want.
What about your lean body mass — how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out, but you can also manually calculate it:
Lean Body Mass = Your Total Weight – (Your Total Weight X Your Body Fat %)
How do I get my body fat percentage?
Body fat percentage can be calculated using various scanners (like a DEXA scan at a gym or doctor’s office) for the highest accuracy, or you can measure using skin calipers at home.
The most convenient way, though, is to simply compare how you look visually to these pictures:
What does the “Deficit” or “Gain” in the macro calculator mean?
This is the percentage of calories that you want to go over or under what you’d need to maintain your weight, depending on your goal.
- To lose fat: Select “Lose Fat” as your goal, then specify the deficit. The generally accepted calorie deficit for weight loss is 500-750 calories per day, which typically amounts to 10-15% of calories you burn (sources here and here ). With a higher deficit, you might lack nutrients or lose muscle mass.
- To gain muscle: Select “Gain Muscle” as your goal, then specify the gain (calorie surplus %). Eating more calories than you need will result in weight gain, which will be in the form of muscle growth if you do strength training. I don’t recommend a surplus higher than 10%, because more can result in fat gain.
- To maintain your weight: Select “Maintain Weight” as your goal in the free macro calculator. You won’t need a deficit or gain.
Where can I find macro-friendly recipes?
I’ve got over 1000 healthy, macro-friendly recipes right here on Wholesome Yum! You can find my low carb recipes here and my balanced healthy recipes here . Some of them overlap, of course.
Where can I get support or specific questions about my macros answered?
The best place to get support is in my healthy support group here . It’s FREE and I’d love to have you in our community!
Use My Meal Plan To Hit Your Macros
So, how do you plan your meals to actually meet your macros? I designed my Wholesome Yum App to do just that. You can also reference my low carb food list if you’re aiming to follow low carb or keto macros.
The app will calculate your macros for you based on the lifestyle you choose — low carb, keto, or balanced — and build a custom weekly meal plan to help you reach your goals! 🎯
You can customize the plan with over 1000 easy, healthy recipes, and it’ll even build your grocery list for you. Plus, it works on your iPhone, Android, or desktop computer, and will sync across your devices, so it’s ready wherever and whenever you are.
Free Printable: Low Carb & Keto Food List
- Why I Created This Macro Calculator
- How To Calculate Macros
- Free Macro Calculator
- Answers To Your Macro Questions
- Use My Meal Plan To Hit Your Macros
- Recipe Reviews
Why I Created This Macro Calculator
So many of you have asked me about how many calories, carbs, protein, and fat to eat. Calculating the macronutrients you need can be overwhelming and time-consuming, which is why I created this free macro calculator to make it easy!
Just input a few details and it will tell you exactly what to do. And what makes my calculator different from most is that you can choose what lifestyle you want to follow — a keto diet , a more flexible low carb approach, or simply balanced healthy eating.
I’ve followed all these at some point, and found this calculator helped to confirm I’m on the right track. Try it with me!
How To Calculate Macros
My free macro calculator will calculate your calorie intake, plus the macro breakdown that’s right for you. Just fill out the form below and hit “Calculate Macros”!
Free Macro Calculator
Free Macro Calculator
Answers To Your Macro Questions
What are macros?
There are also micronutrients, which are vitamins and minerals essential for balanced nutrition, but macro calculators (including mine) don’t typically cover these.
Do I have to calculate my macros, or can I just eat the right foods?
You don’t have to calculate your macros, and many people have success by simply eating healthier or low carb foods. (In fact, after years of doing so, I decided not to anymore.)
But, if you are just starting out, have not achieved the results you want by just choosing your foods, are already relatively close to goal weight, or want to follow a more strict low carb or keto diet, then getting your exact macro requirements can help you. And my free macro calculator is the easiest way to get them!
What is the difference between low carb, keto, and balanced in the macro calculator?
Your calorie needs are generally the same regardless of how you eat, but the macro split of carbs, fat, and protein will vary depending on the lifestyle you choose:
- Keto: My macro calculator will set your carbohydrates to a limited amount first, because the primary goal is ketosis and restricting carbohydrates will achieve this. (The default is 25 grams, but you can change it.) Then, it calculates your protein requirement, which is based on your lean body mass and a protein ratio based on your activity level. The remaining calories come from fat.
- Low carb: The calculator will determine your macros by taking recommended percentages of total calories from fat, protein, and carbohydrates. You can adjust the percentages if you want to.
- Balanced: This works the same as low carb (above), but defaults to a higher percentage of carbs. Again, you can change it to your preference.
How many calories should I eat a day?
Calories to eat daily is one of the main components of my macro calculator. It calculates your Total Daily Energy Expenditure (TDEE) first, which is the number of calories you burn per day. This is determined by your gender, age, height, weight, and activity level.
I use the Mifflin-St. Jeor equation for calculating Basal Metabolic Rate (BMR), which is the number of calories you burn for basic, life-sustaining functions. According to this study on PubMed , this formula has been shown to be most accurate. Then, your activity level combined with BMR determines your TDEE.
If you want to lose weight or build muscle, the macro calculator adds or subtracts calories to/from your TDEE to help you reach your goals.
How are macros calculated? Are you sure the calculation is right?
Please see the question above about calories to eat in a day — the answer is the same.
What percentages should I select in the macro calculator?
My free macro calculator will automatically pre-fill recommendations for your lifestyle — keto, low carb, or balanced — based on your inputs and activity level. You can modify them to suit your needs if you want to, but if you’re unsure, these macronutrient ratios are a good place to start:
- Keto: 25g net carbs (typically between 20g and 30g is a good starting point), 0.6 protein ratio if you are sedentary (higher if you are active)
- Low carb: 40-70% fat, 15-30% protein, 15-30% net carbs
- Balanced: 20-35% fat, 15-30% protein, 40-60% net carbs
Should I count total carbs or net carbs?
I recommend using net carbs for the foods you’re eating, because this makes it easier to fit in plenty of vegetables, so you get enough fiber and micronutrients.
What is the protein ratio?
The protein ratio determines your ideal protein intake per day. It’s calculated based on grams of protein in relation to your lean body weight (meaning everything except fat), so it depends on your body composition (how much fat, muscle, bone, and water your body has).
My macro calculator only uses protein ratio for a keto diet; other diets use percentages instead. For keto, while it’s important to meet your daily protein goal, too much can kick you out of ketosis.
Below are the general guidelines for protein ratio based on activity level, according to this NIH article . But you don’t have to figure this out — my free macro calculator automatically does it for you!
- Sedentary – 0.6g to 0.8g protein per pound of lean body mass
- Lightly Active – 0.7g to 0.9g protein per pound of lean body mass
- Moderately Active – 0.8g to 1g protein per pound of lean body mass
- Very Active – 1.0 to 1.2g protein per pound of lean body mass
- Athlete / Body Builder – 1.2g protein per pound of lean body mass
Notice that each has a range, and you can experiment with what feels comfortable for you and gets you the results you want.
What about your lean body mass — how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out, but you can also manually calculate it:
Lean Body Mass = Your Total Weight – (Your Total Weight X Your Body Fat %)
How do I get my body fat percentage?
Body fat percentage can be calculated using various scanners (like a DEXA scan at a gym or doctor’s office) for the highest accuracy, or you can measure using skin calipers at home.
The most convenient way, though, is to simply compare how you look visually to these pictures:
What does the “Deficit” or “Gain” in the macro calculator mean?
This is the percentage of calories that you want to go over or under what you’d need to maintain your weight, depending on your goal.
- To lose fat: Select “Lose Fat” as your goal, then specify the deficit. The generally accepted calorie deficit for weight loss is 500-750 calories per day, which typically amounts to 10-15% of calories you burn (sources here and here ). With a higher deficit, you might lack nutrients or lose muscle mass.
- To gain muscle: Select “Gain Muscle” as your goal, then specify the gain (calorie surplus %). Eating more calories than you need will result in weight gain, which will be in the form of muscle growth if you do strength training. I don’t recommend a surplus higher than 10%, because more can result in fat gain.
- To maintain your weight: Select “Maintain Weight” as your goal in the free macro calculator. You won’t need a deficit or gain.
Where can I find macro-friendly recipes?
I’ve got over 1000 healthy, macro-friendly recipes right here on Wholesome Yum! You can find my low carb recipes here and my balanced healthy recipes here . Some of them overlap, of course.
Where can I get support or specific questions about my macros answered?
The best place to get support is in my healthy support group here . It’s FREE and I’d love to have you in our community!
Use My Meal Plan To Hit Your Macros
So, how do you plan your meals to actually meet your macros? I designed my Wholesome Yum App to do just that. You can also reference my low carb food list if you’re aiming to follow low carb or keto macros.
The app will calculate your macros for you based on the lifestyle you choose — low carb, keto, or balanced — and build a custom weekly meal plan to help you reach your goals! 🎯
You can customize the plan with over 1000 easy, healthy recipes, and it’ll even build your grocery list for you. Plus, it works on your iPhone, Android, or desktop computer, and will sync across your devices, so it’s ready wherever and whenever you are.
