Keto Macros Calculator (Allergen-Free)
Keto Macros Calculator (Allergen-Free)
This Keto Macros Calculator helps determine your daily calorie and macronutrient needs based on your age, gender, weight, height, and activity level. It also provides customized meal suggestions based on dietary restrictions such as gluten-free, dairy-free, nut-free, and soy-free diets.
How This Keto Macros Calculator Works
This calculator uses the Harris-Benedict Equation to estimate your Basal Metabolic Rate (BMR) and then applies an activity multiplier to determine your Total Daily Energy Expenditure (TDEE). From there, it calculates your ideal macronutrient ratios for a ketogenic diet:
- 70% of calories from fats
- 25% from protein
- 5% from carbohydrates
Step 1: Enter Your Information
- Age (years) – Your body’s metabolic rate changes with age.
- Gender – Affects BMR due to muscle mass differences.
- Weight (lbs) – Used to calculate protein intake and calorie needs.
- Height (Feet & Inches) – Converted to centimeters for accurate BMR calculation.
- Activity Level – Select from sedentary to very active.
- Dietary Restrictions – Choose from gluten-free, dairy-free, nut-free, or soy-free for meal suggestions.
Step 2: Calculate BMR and TDEE
The Harris-Benedict Equation calculates BMR:
- For men: BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)+5BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age}) + 5
- For women: BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)−161BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age}) – 161
Then, BMR is multiplied by an activity factor to determine daily calorie needs (TDEE):
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise |
| Lightly Active | 1.375 | Light exercise (1–3 days/week) |
| Moderately Active | 1.55 | Moderate exercise (3–5 days/week) |
| Active | 1.725 | Intense exercise (6–7 days/week) |
| Very Active | 1.9 | Athletes or very intense workouts |
Step 3: Calculate Keto Macros
Using TDEE, the calculator applies the keto macronutrient ratio:
- Protein: 1.6g per kg of body weight
- Fats: 70% of daily calories (9 kcal per gram)
- Carbs: 5% of daily calories (4 kcal per gram)
Step 4: Get Personalized Results
Once you click “Calculate Macros,” you’ll see:
- Estimated Daily Calories
- Grams of Protein, Fats, and Carbs
- Allergen-Free Meal Suggestion based on dietary preferences
Example Calculation
A 30-year-old male, weighing 180 lbs, 5 feet 10 inches (178 cm) tall, and moderately active (1.55 multiplier):
- Convert weight & height 180×0.453592=81.65 kg180 \times 0.453592 = 81.65 \text{ kg} (5×30.48)+(10×2.54)=178 cm(5 \times 30.48) + (10 \times 2.54) = 178 \text{ cm}
- Calculate BMR: BMR=(10×81.65)+(6.25×178)−(5×30)+5=1,862.88 kcalBMR = (10 \times 81.65) + (6.25 \times 178) – (5 \times 30) + 5 = 1,862.88 \text{ kcal}
- TDEE Calculation: 1,862.88×1.55=2,887.46 kcal/day1,862.88 \times 1.55 = 2,887.46 \text{ kcal/day}
- Keto Macros:
- Protein: 81.65 × 1.6 = 130.6g
- Fats: (2,887.46 × 0.70) ÷ 9 = 224.5g
- Carbs: (2,887.46 × 0.05) ÷ 4 = 36.1g
Why Use This Keto Calculator?
- Personalized Keto Macros – Based on your weight, height, gender, and activity level
- Supports Weight Loss & Ketosis – Helps maintain low-carb, high-fat intake
- Allergen-Free Meal Suggestions – Tailored to gluten-free, dairy-free, nut-free, and soy-free diets
Try this Keto Macros Calculator now to customize your low-carb lifestyle and achieve your health goals.
