Keto Macro Calculator

What is keto?

Keto and low carb are often used interchangeably. While keto is low carb, low carb as a way eating tends to have a slightly higher carbohydrate macro range than ketogenetic ranges. 

The pain management benefits of keto eating come from the type of food that you eat and eliminating sugar and high carb foods which helps with reduce inflammation in our bodies. 

We explain more difference between keto and low carb eating here

Probably the biggest difference people notice between keto and low carb is that they eat a wider variety of fruit and vegetables on low carb than they do on keto. 

A lot of people use keto to course correct and/or lose weight and maintain their health on low carb.  

Spices Avocado and Ingredients on Table

What are the macro ranges for keto?

The macro ranges for a keto diet can vary depending on individual preferences, health goals, and metabolic factors. This calculator uses ranges that average around 20-50g carbs per day. Typical macro ranges for a low-carb diet are:

  1. Carbohydrates: Generally, carbohydrates are restricted to a lower ranges from 5% to 10% of total daily calories.

  2. Protein: Low-carb diets have moderate to high protein intake to support muscle growth, repair, and satiety. Protein accounts for 20% to 25% of daily calories, but active people or those looking to build muscle may prefer a higher protein intake.

  3. Fat: Low-carb diets often increase fat intake to provide adequate energy. On a low-carb diet, 70% to 75% of calories come from fat. Avocados, nuts, seeds, olive oil, and fatty fish are recommended fats.

Step 1: Basic Information
Step 2: Activity Level
Step 3: Select your goal
Your results:
Basal Metabolic Rate (BMR):
Body Mass Index (BMI):
Target calorie intake per day:
Macronutrient Balance:
Fats: 0 g
Protein: 0 g
Carbs: 0 g

What's next?

All No Spoons recipes are low carb and focus on nutrient-dense, protein- and fat-rich whole foods removing guesswork. We have a section of keto specific recipes.

Meal planning can use a huge amount of spoons! So we’ve also created premade weekly meal plans calculating out both low carb and keto macros. Gotta save our spoons where we can

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