KNOWING YOUR MACRONUTRIENTS IS THE KEY TO YOUR SUCCESS.
The key to success on a ketogenic diet is eating the right amount of daily calories in the right proportions of fat, protein, and carbohydrates, or macronutrients. We’ve made it easy to calculate what those should be based on your unique age, body measurements, weight loss goals, and physical activity.
Enter some basic information and get started below.
Please note that before attempting any new diet,
you should consult your healthcare provider.
Learn more about the MyMojoMacros Calculator
Fat: Appropriate fat intake is key to the keto diet, as it is your new primary fuel source (rather than carbs). Adequate fat intake is essential for getting into ketosis.
Protein: Protein is the building block of human muscle mass. If you don’t eat enough, you may lose muscle mass. Simultaneously, eating too much protein can inspire the body to convert the excess to glycogen (carbohydrate) and thus possibly push you out of ketosis.
Carbs: The purpose of the ketogenic diet is to stop your body from relying on carbohydrates (sugar) for energy and instead force it to burn fat from your diet and your body. To do this, you must severely limit your carbohydrate intake. Though the total amount of carbohydrates a person can eat while maintaining ketosis varies from person to person, it’s widely accepted that nearly everyone can reach ketosis if you eat moderate protein and restrict carbohydrates to 20 grams per day while starting your ketogenic diet. Once you have established a ketogenic lifestyle, you can explore your own “carb edge.” Learn about your individual carb limit while on a ketogentic diet.
There is debate among the keto community on whether recommended daily macros should feature daily “total” carbohydrates or “net” carbohydrates (net carbohydrates are your total daily grams of carbs minus your daily grams of fiber and sugar alcohols). But there is no question that 20 total grams of carbs per day is a starting point that should work for everyone regardless of their goals or bio-individuality. So, our calculator suggests a maximum of 20 total carbs per day. As you become familiar with the ketogenic diet and your own body’s reactions to it, you can explore whether you can eat more carbs and stay in ketosis.
Body mass index (BMI) is a measure of body mass based on height and weight that applies to adult men and women. Read more about BMI here.
Within the calculator, we establish your Basal Metabolic Rate (BMR) which is the total amount of calories your body requires to accomplish its most basic (basal) life-sustaining functions, such as breathing, digesting, producing cells, etc.
At the BMR caloric level you neither gain or lose weight. This calculator factors in your caloric deficits based on your weight-loss goals and physical activity.
There are a number of BMR formulas, however the most recognized and accurate formula for calculating BMR is the Mifflin-St Jeor equation.
For more information, click here.