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Free Printable: Low Carb & Keto Food List
Get It NowWhy 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
Calculating macros starts with the base daily calories you burn (based on factors like age, gender, and weight) and then factors in other variables (like activity level and your fitness goals for fat loss or muscle building). If you want to learn more about macros and how to calculate them manually, check out my article about macros here.
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”!
Answers To Your Macro Questions
I get a lot of questions about macros and this calculator. Feel free to leave me a note in the comments at the bottom of this page, but first, check this FAQ because I’ve got a lot of info right here already!
What are macros?
Macros is short for macronutrients: fat, protein and carbohydrates. These are the building blocks of the foods we eat. All of them have calories: Fat has 9 calories per gram, and protein and carbs have 4 calories per gram. You can read more about how macros work here.
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.
However, some people get better results counting total carbs. If you’re diabetic, the ADA recommends counting total carbs as well. You can learn more about total carbs vs. net carbs here.
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:
Image source: https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
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.
210 Comments
Tina
0First day on your site I am looking forward to delving into your recipes. They look great! On the desktop, I filled out the Macro Calculator. I even took body measurements and added that info. Then I got a phone call, lost the page I had filled out with my “before” and “goal” body measurements. Can’t find the info I filled out. It is not obvious how to find that page again. Please advise. Thanks.
Maya | Wholesome Yum
0I’m glad you like my recipes, Tina! Sorry to hear you lost your macro calculator form. That sounds like an issue with your phone and outside of my control, unfortunately. You might want to do it in the Wholesome Yum App instead, which will save your info for you better than web browser can. Hope this helps!
Cathy
0I tried to access your free keto food list. Luvvv your recipes, the way you explain, show different options… thanks.
Maya | Wholesome Yum
0Thank you, Cathy! I’m so glad you love my recipes, and that my explanations are helpful for you. You can get my free keto food list here. 🙂
joy
0Is their a way to input ingredients for a recipe on your calculator, to get nutrition label info as well as the calculated net carbs? This is the whole reason i signed up for the trial…
Maya | Wholesome Yum
0Hi Joy, Yes, you can do that in the Wholesome Yum App.
Michael
0I am in my copy of The Wholesome Yum Easy Keto Cookbook on page 46 and there is a recipe called the Jalapeno Popper Stuffed Omelet which I would like to save. However when I type this in either on the app or on the website nothing comes up. I notice you have multiple books and I am not looking to buy any more at this time. New books should just be added to the existing recipe library on top of the old ones. Please help.
Maya | Wholesome Yum
0Hi Michael, The books have many recipes that are not on the website. My second book recipes are available to unlock on the app to see them there if you already have the book, but the first book has not been entered into the app yet. We’ll get it added in the future.
Patrick
0I think your calculator is off-scale, based on every other tdee/keto calculator your results are 500 calories above the prescribed macro and negate the potential to be in a deficit.
Patti Bond
0I’m new to Keto! When I calculate my information on the Keto calculator & then get the results, are those fat gm and protein gram the numbers I want to strive for, or do I need to do anything with Fat (9 calories) & protein (4 calories), to those numbers/results??
If results say 93g fat & 71g protein … Then that is what I add my portions up to, right??
I don’t need to count the calories on those foods? – just the Total calories for the Day??
As long as I get my grams from the Pkg or online nutrients, I just keep adding those amounts up to my Total macros, correct?? (I don’t use apps)!
I’m 1 to 2 meals only. Carbs 20 or less!
If I were to not hit my total for the day, is it better to get All my Protein in, and lack some on the fat & let it burn off my body??
I hope that makes sence!
Thank you So much for your help!
I’ve looked at several of your recipes & am excited to try some! Thank you!
Wholesome Yum D
0Hi Patti, 93g fat & 71g protein are your macros for the entire day.
Aude
0Hello,
First, let me tell you how I love your recipes. I tried a few and bought one of your book and they are really good.
I suscribe to your app 2 days ago, and I have a concern with how accurate are your macro calculator. I’m working with a coach who gave me some marco to follow (low carb and high protein). I have 15% allowed for total carb. And when I choose my macros on your app, it give me the same amount but for net carb. I double checked with others tools on internet to be sure that my macros was accurate and this is definitly total carb that your calculator give. The problem is, if I follow your meal plan, I will definitly over eat carb as, this time, your app take the net carb amount in your recipes. Let me know if I misuenderstand, but I double checked, and I’m pretty sure there is a mistake somewhere.
Maya | Wholesome Yum
0Hi Aude, Both the calculator and my recipes give the recommendation as net carbs.
Andy
0Great, thank you.
Glenn
0In the Macros calculator above, I am able to enter/adjust all values, except for the activity level. When I click on it there is a drop down menu, but I can not figure out how to select the level (sedentary, lightly or moderatley active for example). Is there something that I’m missing? I’ve tried several different browsers.
Thank you.
Glenn
0Never mind! As soon as I sent this above message, I scrolled back up and it suddenly allowed me to enter the activity level. Problem solved!
Margaret
0Where is the calculator? How do I get to, and can I list what I want with it?
Wholesome Yum D
0Hi Margaret, The calculator is under the table of contents at the top of the page.
Maryann
0Love this opportunity to be the best I can be. Sounds like you have an awesome team.
Sandra Woodson
0This has been so clear. I have struggled so with balancing my meals. Thank you.
Lynn
0I want to track my foods for the macros. I signed into your app. Are there some step by step directions. I figured out how to enter foods but I only see the values for the last one. I don’t know how to see the whole day’s worth of food.
Wholesome Yum D
0Hi Lynn, I recommend joining us in the Wholesome Yum Keto Support Group, you will have access to myself and many other users that will be able to answer your questions about using the app! 🙂 In the meantime, if you click the Macro Tracker button in the bottom left corner of the app it will take you to the current day you are tracking and you will see the summary of the day.
Anya
0Unable to access free 3 day egg diet plan. Help!
Wholesome Yum D
0Hi Anya, You can find the 3 Day Egg Fast instructions here.
Christina
0Hello, I have been on keto for 4 months, I am just changing apps.Ive lost 26lbs,I would like to continue and try your app
Wholesome Yum M
0Hi Christina, Congratulations! The app is free to download. You can find the iOS version here and the Android version here. If you would like to sign up for meal plans on the Easy Keto App, you an find that here!
tamma hill-tammy
0I have been on the keto diet for 8 wks now, I have lost 15 lbs but have not lost any more weight for almost 3 wks. Will I start losing more weight soon? I need to lose about 25 more lbs. According to my urine tests, I am in the trace level for ketosis. Thank you for your help.
tammy
Wholesome Yum M
0Hi Tammy, Yes, keep going. It takes time for your body to adjust to this new way of eating. Make sure to re-calculate your macros as you continue to lose weight. 15 lbs. is great progress, congratulations!
Mj
0I purchases your cookbook and made the chicken Alfredo dish. I had to sub the cream from heavy whipping to coconut cream because I can’t do dairy. It was to die for. I can’t wait to make more items. Thank you so much for making this book available.
Karen Davidson
0BTW I can’t get apps as my phone is just that only a phone. Is there another way to access your Easy app?
Wholesome Yum M
0Hi Karen, We also have a desktop computer version of the Easy Keto App – you can learn more and try it out here.
Sheila
0I am 5 ft 4 120 lbs. I have been using the yum calculator and enjoy it. Just curious when I decrease my fat per day, should I increase my protein to ensure I meet my calorie goal which is 1227?
Wholesome Yum D
0Hi Sheila, Yes, if you adjust your fat macros your protein will probably increase to make sure you are eating enough calories.
Karen Davidson
0How do you define your activity levels? What is sedentary versus light for instance?
Wholesome Yum M
0Hi Karen, Sedentary is for those who sit most of the day. If you have a desk job and you don’t exercise regularly, then you would fall under sedentary. Lightly active is for those who stand or move through the day. This would mean a retail job, or something similar. If you do light exercise or walk a couple of times a week, that would qualify as well. Moderately active is someone who is constantly in motion through the day. This would be for a job like a waiter. If you exercise or walk daily, then you would also fall under this category. Very active is someone who has a very physical job that keeps them moving, lifting, or pushing through the day. Very active is also for those who participate in high-impact exercise. I hope this helps to clarify the activity levels.
barb
0I have been following keto for about 6 week now and only lost 7 lbs. (current weight is 153, female and I’m 50)
P 68
C 15
F 115
Is this normal or are my ratio’s off
Sandra Rechisky
0I joined your program when I began Keto about 3 weeks ago. I am not able to find the free Macro
Calculator?
Wholesome Yum M
0Hi Sandra, You can find the Macro Calculator here on the website. If you are looking for it in the Easy Keto App, it can be located in the ‘Tools’ tab. Tap ‘My Macros’ then ‘+Calculate.’
Laiba
0I’m female
17 years
Weight 77
Unable to find how much fat protein and carbs I need daily to lose weight.
Wholesome Yum M
0Hi Laiba, Use the calculator above to determine your macros. Best wishes!
Wholesome Yum M
0Hi Barb, Your ratios look accurate. Have you been taking measurements? It’s very normal to see results on the tape measure before the scale.
Nancy Croak
0I want to track the foods I eat daily, so I can see where I’m at for calories net carbs, fats, proteins. I want it calculated for me. Where do I enter them on this site? i don’t see a place to enter daily foods.
Wholesome Yum M
0Hi Nancy, You can track your macros in the Wholesome Yum Easy Keto App! It will also do your meal planning and auto generate your grocery list.
Aubrey
0Hello excited to get started. I just used your macro calculator and was very surprised to see 1752 calories (that seems like alot for weight loss)? I am completely new to all this and want to see great results. Just wanted to check on this? Thank you.
Wholesome Yum M
0Hi Aubrey, While calories do matter, it’s actually the number of carbs that you need to watch while on keto. Especially as you are becoming fat-adapted, it is important to keep your calories up while you transition.
Janet Charbonneau
0Is there an app that you can enter ingredients and it will calculate the nutrition value of the dish
Wholesome Yum M
0Hi Janet, My Easy Keto App will do this for you!
Goldie
0I understand counting carbs. What you need is how to figure out fats and protein. If I eat a piece of chicken or meat or fish what is the protein and fat???? How do you calculate that? I have your printout but still confused. I get your emails.
Wholesome Yum M
0Hi Goldie, The protein and fat ratios will vary depending on what type of protein, what cut of meat, and if it’s trimmed or not. Protein amounts can be determined via an internet search. When getting started, it is easiest to simply track the number of carbs you are eating. Once you know you have your carb counts down, you can expand your focus to the other macros.
Darlene
0Could you please direct me to a site that I can enter what I eat and it will break it down into calories, carbs and fat.
Thank you!
Maya | Wholesome Yum
0Hi Darlene, My Easy Keto Meal Plan App does this!
Megha
0That’s a lot of info ! Thanks can you please suggest a macro calculator that’s reliable
Wholesome Yum M
0Hi Megha, You can use the macro calculator on this page. See above for the calculator.
Kristen
0Can you set up a calculator for those of us who have already planned our eating for the day and have an app that doesn’t spell out the actual percentages and just need to type in the numbers after the fact to get the percentages, please? You’d apparently be the only site offering that. I don’t need recommendations, I just need to know what my numbers are for the food I either already ate or plan to eat.
Wholesome Yum M
0Hi Kristen, The Easy Keto App can help with this. It will track your macros, plan your meals, provide recipes, and build your grocery list for you.
Judi
0I’m sorry, I can’t figure out exactly where the “macros calculator” is located. Is this a calculator that you enter the food your eating and it tells you what the nutrient value is so I can figure out where it fits into my meals? like percentages of fat, protein, carbs. Or do I have to figure that manually? Thanks
Wholesome Yum M
0Hi Judi, The macro calculator will help you to determine how much protein, fat, carbs to eat according to your lifestyle and goals. It does not allow you to add your foods to it for tracking purposes. To track your foods, you will need to find a macro tracking app. I don’t have a tracking app, but you can search for one online and try a few to see which will fit your needs best. I hope this helps!
DJR
0Hi! Thanks for all the great information. I have a question I haven’t seen mentioned here, forgive me if I missed it. I have been doing this for a few weeks and largely hitting my macros, though I usually come in a bit low on carbs (my goal is 20), fat, protein and calories. Although my weight has been slowly trending down, I get frustrated some mornings when I check my weight and it has actually gone up. Is this normal? Should I be weighing myself every day?
Wholesome Yum M
0Hi DJR, Yes this is normal no matter what diet you are following. Our bodies fluctuate all the time, so it’s best not to weigh yourself every day. Once a week or a couple of times a month is more than sufficient. Alternatively, some people choose to measure their results by taking body measurements instead of watching the scale. This is sometimes a better way to track progress if the scale isn’t moving as quickly as you would like. Best wishes!
Susan
0I eat 2 hard boiled eggs, 5 pieces of bacon, and water for breakfast. 2 chicken legs or 6 chicken wings with 2 6-inch celery sticks or 6 slices of cucumber 2 tablespoons of ranch dressing water for lunch. I eat between noon and 8 pm n fast for 16 hours with only water, keto pill, vitamin supplements, and 1 tablespoon of coconut oil daily. I’m 60 weigh 225 my goal is to weigh 150 am I doing this right?
Wholesome Yum M
0Hi Susan, You’ve got a lot of great habits here, but I would guess you are undereating. This is probably less than 1000 calories for the day, which is not sustainable for the long term. I suggest you enter your daily intake into the macro calculator and see what you should be eating.
Ashley Haley
0I just did my calculation and while the calories are accurate based on my BMR, the protein makes no sense. Yes I am on keto but how is my protein for an entire day only 77 grams which is 2oz? If I were to eat 3 meals what am I supposed to eat a little over 1oz of meat per meal? That’s literally like one sausage link. I’ve never received a calculation for protein like that and just doesn’t make sense. Can you explain? Please let me know. Thanks!
Wholesome Yum M
0Hi Ashley, Not to worry, this is a common question. Meats are not pure protein, so converting grams to ounces does not give you a clear picture of how much to eat. The amounts of protein will vary according to what type of meats you are eating in a day. The easiest way to figure this out is to learn how many grams of protein are in an ounce of whatever you are eating. For example, a ribeye steak has 7 grams of protein per ounce, so an 8-ounce ribeye has 56 grams of protein. Chicken breast is 9 grams of protein per ounce, so a 6-ounce chicken breast has 54 grams of protein. I hope this explanation helps. Please let me know if you have any other questions!
Josie
0Do I do low carb or keto if I have hyperinsulinemia and I don’t feel hungry most of the time. I just eat because it is time to eat and I don’t want my body to go into starvation mode if there is such a thing. I also have according to the muscle mass score of 97.6 and visceral fat of 12 and solidly built
Wholesome Yum M
0Hi Josie, I highly recommend you speak to your doctor for guidance before starting a new diet.
Karen
0This page was very helpful! I am not eating enough protein I never have. I am struggling to have better eating habits an eat when hungry an not just pick. Is your information free? I’d also love an app for my phone for the grocery store to scan items.
Wholesome Yum M
0Hi Karen, All the information on the website is free. There is a meal plan app with a subscription here, and a couple of ebooks and digital content available for purchase.
laurie
0I tried a different crepe recipe last night and it was a total waste of ingredients!! I saw yours and want to give it a try! I like the idea of gelatin in the recipe so they don’t fall apart. I like some of your other recipes and will be trying them soon too.
GF
0Hello.
Thank you for the macro calculator. I am trying to understand, I entered my info and got 56g for protein (trying the Keto plan). This means that I would divide my protein intake into the meals I consume. Is this correct? It’s around 1o z of protein… per meal. Is this accurate or am I figuring out wrong? Thank you.
Wholesome Yum M
0Hi GF, The amount of protein you get to consume depends on what you are eating. For example, chicken breast is 9 grams of protein per ounce and ribeye steak is 7 grams of protein per ounce. So if you ate only chicken breast 3 times a day, that would mean roughly 2.6 ounces of chicken breast per meal. I hope this helps! Feel free to send any additional questions you have!
Pamela S.
0So if my total grams of protein in a day are 59g that doesn’t make sense. 59 g is 2.08 oz. Which is shockingly low to me but I thought that was per day. What am I getting wrong here?
Wholesome Yum M
0Hi Pamela, 2.08 ounces of pure protein. Meats are not pure protein. For example, a ribeye steak has 7 grams of protein per ounce, so an 8-ounce ribeye has 56 grams of protein. Chicken breast is 9 grams of protein per ounce, so a 6-ounce chicken breast has 54 grams of protein. I hope this explanation helps. Please let me know if you have any other questions!
Sharani Marie
0Thanks for this low carb slash keto macro calculator! I’ve been on the keto diet for almost 7 months now, but I have to admit that whenever I use these calculators, I get confused when it comes to what I should put under activity level. Say, I work an office job, where sedentary could be the option to choose because I’m sitting down 6-8 hours a day, but I also go to the gym up to 5x a week, which I guess would fall under moderate active? What do you think?
Wholesome Yum M
0Hi Sharani, I would say moderately active without knowing exactly what you do at the gym.
abir balhous
0Calculator is not working, enter data, and do not see results. Does it really work?
Wholesome Yum M
0Hi Abir, The calculator seems to be working fine. If your browser’s ‘Reader Mode’ is on, you will need to turn it off to be able to see your results.
Cath
0Calories calculated for me are only 624 per day. I am 5ft 6, 56 yrs. This seems too little amount?
Wholesome Yum D
0Hi Cath, That doesn’t seem correct. Please try recalculating and double check all of your information and let me know if you get a better result.
Lori Hanson
0I don’t understand the grams. When I put 69 grams (protein) into a calculator to figure out oz it reads 2.4339. Does that mean I get less than 2.5 oz of protein per day? I’m so confused! Thanks for your help!
Wholesome Yum M
0Hi Lori, Not exactly. The amount of protein in a portion of food will vary depending on what you eat. For example, 69 grams of protein is almost a 10 oz ribeye steak… or 20 Tbs of almond butter! I highly suggest trying a food calculator app to help you track how many macronutrients are in the foods you are eating.
Chris Cornelius
0Is there a Keto Calculator in which I can enter what I am eating during the day; that will let me know my calorie count and how I am doing on the percentages? That way… as the day goes on I can make corrections as needed.
Thank you!
Wholesome Yum M
0Hi Chris, I have a Macro Calculator for you here! Unfortunately, you can’t update it through the day, but it will help you determine calories and macros for the day. If you need something you can update through your day, there are a number of apps available to track your macros.
Susan
0Do you have this app for a phone ?
Wholesome Yum M
0Hi Susan, I don’t have an app, but you can access the website via phone.
Judith Costa
0OK I get the carb 5% and protein 23% and I am puzzled about the fat 72%…what do I need to be eating here? I do not eat much dairy or coconut products but use flax oil,olive oil and ghee (blood type O) so what are your suggestions for eating fat? I am eating low-carb 25-30 carbs a day for 1 month now. I used a ketosis strip and my result is just a trace. I have lost about 10 lbs so far.
Wholesome Yum M
0Hi Judith, Remember to use fat as a lever. You don’t have to eat that much fat if you are satisfied with where you are at. If you are still hungry and are looking for higher fat snacks, consider things like olives, bacon, nuts, avocado, or even adding small amounts of butter to veggies or steaks during your meal times.
Michele
0I have been on the Keto diet for 3 months, it was slow at first, but I have lost a lot of inches and a total of 12 pounds. I used your calculator, and I try hard to stay within the net carbs, but I have been taking in less calories than the 1880 that was recommended. If I take in fewer calories, do you usually tend to see a quicker decline in weight loss?
Wholesome Yum M
0Hi Michele, Calories don’t directly correlate with rate of weight loss. If you are looking to lose weight, then I suggest looking at the amount of fat you are consuming in a day and possibly adjust that. With keto, fat is used as a lever. You don’t have to eat the full amount of fat listed in your macros if you don’t need it. Eat until you are no longer hungry.
Darlene
0I don’t understand how to count Macros on low carb diet
Wholesome Yum M
0Hi Darlene, This article on starting keto may help you to understand macros better.
Tatyana
0Thank you for your work. I am from Russia. Articles and recipes help me.
Judy
0For a keto diet, if you are sedentary this is recommended:
25g net carbs – typically between 20g and 30g is a good starting point
0.6 protein ratio – this will be higher if you are active
Is this 25 net carbs the total carb count for one day? How do you get the total protein count for the day?
Wholesome Yum M
0Hi Judy, If you scroll down under the calculator it gives you a breakdown of your macronutrient needs each day. I hope this helps!
KAT Whitehouse
0I put my figures into the calculator and…..where’s the answer? I went up and down this page and don’t see the calculated macros. Thank you.
Wholesome Yum M
0Hi Kat, Try the page again. The results should jump you to the bottom of the page with ratios and daily caloric intake set for you.
Victoria
0Hello. I am new to the Keto diet. This has article and the macro calculator has been very informative. I just feel a little confused… what is the best way to figure out what 143g of fat, 93g of protein, and 25g of carbs really means? As in, how do determine what foods and portions are within those limits? Keto is sounding very difficult and laborious and I’m starting to reconsider following the diet lol (just joking, kind of). Any help would be very much appreciated! Thank you.
Wholesome Yum M
0Hi Victoria, Beginning any new diet is a lot of work! There are a lot of rules to learn and foods to acclimate to. This is also the case with keto or low carb. Start by reading labels and learning how many carbs are in the foods you eat. If your goal is to get to 25g carbs or less a day, then work on that first. It will become easier as you go, please be patient and stick with it! Here is a Keto Food List Guide to help you learn which whole foods to add to your day.
Patricia Walker
0I have several issues, high BP, High cholesterol, and low level Diabetes. I am 226 lbs and only 5’3″ and 54 yrs old. Not very active due to arthritis in my feet but I am trying to work through the pain. I want to lose at least 50 maybe even 75 pounds. I need to see results or I get very down on myself. Do you have any great ideas that could help me, I have started a journal of food intake and carbs, cals, protein etc. I think that I am going to try and aim for 1200-1300 cal’s per day, I am not a huge carb fan, ie rice, potato or pasta so I tend to do protean some veg and my major fault fruit. Is there anything you would suggest in helping me get started and sticking with a plan
Maya | Wholesome Yum
0Hi Patricia, Welcome! I hope you’ll join our keto support group here to get the support you need.
Fred
0How do I figure if it’s protein or fat? I can’t figure out what to eat fat or protein. I don’t cook. My girlfriend cooks for me and she is a vegetarian.
Wholesome Yum M
0Hi Fred, Have you read this article yet? Low Carb & Keto Diet Plan: How to Start a Low Carb Diet
Bernice
0I would like to try the keto lifestyle but am not a breakfast or lunch person I usually eat a cheese stick at 11am the lunch/dinner around 4/430
Then do some snacks at 7ish all of which I’m told is a no no
Can you please send some helpful advice.
II really would like to eat more healthy and cut out sugar
Thank you
Wholesome Yum A
0Hi Bernice, many people have had this kind of problem in our facebook low carb support group — that would be a good place to bring your questions!