What about your lean body mass that is mentioned several times above – 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 based on the body fat % that you enter, which you can estimate using the chart below. You could also manually calculate it if you’re curious:
First, you need to look at this a little differently. Most people, when trying to lose weight, aim for about 4-6 lbs. a month. Slow and steady is the best weight loss, no matter how you do it. Ten pounds in 2 months is pretty good. Yes, some people lose it faster. But we are all different. I’m the same as you. Even when I do Keto perfectly, the weight comes off painfully slow. But it does come off. The weight didn’t end up on our bodies overnight, and it won’t disappear overnight either. I know Keto is often promoted as this incredibly fast way to lose weight, and for some people, that happens. But for the rest of us, it’s no different than any other type of diet. You have to have patience. Your body needs time to adjust. You will have plateaus too. It’s totally normal. The ten pound mark is sort of when you can switch from knowing that you are losing water weight, to losing actual fat. So you’re in the right zone. The trick with Keto and slow fat loss is to not give up. It takes patience.
The aim of ketogenic diets is to send the body into a state of ‘ketosis’ by using a very strict low-carb diet. This umbrella term can include diets such as the Atkins diet, Dukan diet and LCHF (low carb, high fat) diets such as the banting diet, although the ratios of fat, protein and carbs and other specific features of each diet (e.g. ‘phases’) can vary.
Low carb eating is a broad term that can be applied to many different approaches and eating plans. It can be based on just about any number of carbs that are less than what you would typically eat. Every low carb diet out there from South Beach to Atkins will give you a different number of carbs to shoot for. So if you want to eat low carb, but are not interested in a Keto diet, you will need to do your research on the many, many low carb diets available on the market today.

Cut back on ultra-processed foods and drinks – healthy wholegrain carbs are not the enemy, but junk food certainly is, says Professor Collins. "In Australia, one third of our total daily kilojoule intake comes from 'discretionary choices'." Always being prepared with healthy snacks is a great way to stop you from going to the vending machine mid-afternoon.
Angel – Our bodies get used to doing the same thing all the time. Sometimes you have to keep it guessing. There are a lot of approaches to this. Some people to “carb up” days (where they eat a specific amount more in carbs), some people throw in a different exercise, some people do an egg fast or even do a zero carb day or two. Depends on what you feel is right for you. Keto stalls are tough. But don’t give up.
A 2008 study published in the American Journal of Clinical Nutrition compared a medium-carbohydrate, high-protein diet with a low-carbohydrate ketogenic diet and found that after 4–6 weeks the 17 subjects lost significantly more weight and were less hungry on the ketogenic diet than the medium-carbohydrate diet. However, according to another study published in the American Journal of Epidemiology, low-carb diets were found to be no more effective than low-fat diets in the long term (more than one year).

As for me, I'm thankfully allowed to eat the full spectrum of fruits, vegetables and whole grains again. Going on the ketogenic diet made me realise I still held onto the belief that fats are the enemy. But good fats are vital for optimal health, so I'll be keeping the olive oil dressings and lashings of avocado in my diet, while definitely eating less bacon.
Carbohydrates have been linked to this skin condition, so cutting down on them may help. And the drop in insulin that a ketogenic diet can trigger may also help stop acne breakouts. (Insulin can cause your body to make other hormones that bring on outbreaks.) Still, more research is needed to determine exactly how much effect, if any, the diet actually has on acne. 
What about your lean body mass that is mentioned several times above – 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 based on the body fat % that you enter, which you can estimate using the chart below. You could also manually calculate it if you’re curious:
Thanks 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?

When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It's important to note that the ketogenic diet is a short term diet that's focussed on weight loss rather than the pursuit of health benefits. 
Years ago I was on Atkins diet for 6 months. I lost weight but then I got acute kidney failure. Had to be hospitalised with iv therapy and careful blood monitoring. My bun ( blood urea nitrogen) and creatinine was abnormally high. An indicator of kidney function. I was taken off the Atkins diet. Since then my BUN has been high showing a permanent effect on kidney function. I was worried that the keto or low carb diet could put me in jeopardy. What do you think about appropriateness of the diets for me?. Now I am Pre diabetic and obese. I was not ten years ago when on the diet
I just started using Carbmanager.com … works great, put all my info in, it sets out the daily amount, then just log in as you go, be it on your desk top or your phone. I personally love it, and just actually paid the few bucks for 3 months premium membership for the extra tracking suck as glucose etc and recipes. I don’t think you will be disappointed if you try it. Even without the paid membership, the tracking log is still a great tool.
I now eat a lower carb, moderate protein and moderate fat diet. I even eat whole wheat pasta (only 1/3 cup when I do eat it), I eat Ezekiel bread (1 slice) and on occassion, I eat potatoes (white) and even rice. I just keep the amounts around 10 grams of carbs. My breakfast is about 4 grams of carbs (its a protein shake and I put avacado in it as well). Lunch is 4 oz. protein, steamed veggies and/or a salad, slice of my bread with 1/2 tbsp. grass fed butter, snacks are 1.5 oz. nuts (1 oz. macadamian and 1/2 oz. cashews). Dinner has carbs from green veggies. And that’s it. And I drink a protein shake once a day because I lift weights along with doing cardio. In that shake I put 1/2 tbsp. nut butter and mix the shake with water. Sometimes I’ll add 1 to 2 oz. banana (yes, I weigh all of my food). And guess what?? I lose as much weight per week as if I was doing keto. I truly believe that eating a minimal amount of carbs per day makes a huge impact with weight loss. You don’t have to go into full blown keto to lose weight.
LDL-Cholesterol particles exist in different sizes. On one hand we have the large, fluffy, cotton-ball like molecules, and on the other hand the small dense molecules. Many recent studies have looked into the importance of LDL-particle size. Studies show that people whose LDL-C particles are predominantly small and dense have a threefold greater risk of coronary heart disease. Furthermore, the large and fluffy type of LDL-C  may actually be protective. Studies indicate carbohydrate restriction positively affects particle size by reducing the number of very small and small LDL particles.
Hi Megan, Sorry about that – there was an issue with that section and you should now see it in the FAQ above, explaining how it’s determined. The weight loss per week will depend on how much weight you have to lose, as weight loss happens more rapidly the more overweight you are. But in general, between 0.5 and 2 pounds loss per week is reasonable.

The second thing is that some people actually do get too much fat on a keto plan. You can play with that ratio and your protein ratio just a tiny bit. I can’t recommend how much though. You’d have to experiment. Just don’t make any huge adjustments there or you could throw yourself out of ketosis with too much protein. Small adjustments are best. I wish I could give you more specifics, but I’m not a dietitian and there is no hard and fast science here. You have to experiment a little to see what works for your body. Hope that helps.
Thank you for writing this post, it’s very helpful! I started low carbing a while back (probably more than a year ago) and ended up backsliding, as can often happen when trying to drastically change your eating habits. On Friday I had my annual physical and my doctor ordered blood work for glucose and insulin because previous results indicate I’m insulin resistant. The results from Friday indicate I still am, so now I’m a little worried and going back to low carb. One phone app (and website) I’ve found to be really helpful is Fat Secret. You can choose exactly which macro nutrients you want to see and it also shows percent of fat, carbs, and protein in a pie chart that I find helps me wrap my head around what I’ve consumed. It also helps that the app and website don’t seem to promote one eating plan over another.
You can read my response to Melanie (from Feb 7). I, too, have experienced stalls in my weight loss. Like I said, I lost 16 lbs. the first 6 weeks, then only 14 lbs. in 2 mos., then nothing for over 2 mos. I just stuck with the regimen, then over 2 days I lost 5 lbs. The weight seems to come off in fits & starts rather than an even, steady pace. I’d like to lose another 35 lbs, so I would love to read your thoughts on how to best achieve my goal if you decide to write a blog as you indicated above!
You’re not losing because you’re not in ketosis, the body is burning the extra carbs you eat and because you’re not eating enough you might feel lethargic. I’m a guy, I started at 145kg am now at 139kg after two-three weeks, zero exercise, occasional lifting dumbells once a week if that, rest of the time sitting in a chair, never go out and it just keeps dropping. I had 2 days where I felt terrible too, didn’t stop me. You can deff. stay at -20 carbs unless you’re vegan then it would be much harder I think. Most of the time for me it’s fish, lean meats, all kinds of cheese although I try to eat mozarela mostly, green veggies and low carb bread. In the morning I usually have low x2 carb bread slices (3.7g each) on toast with butter and a slice of cheese, coffee with stevia and milk. For sweet I eat dark choc and whipped cream with stevia and sometimes dark choc on its own, 65/75+ ones, delicious. I have some low carb choc spread too. For snacks I gobble down peanuts mostly, occasional bag of crisp and an ice cream lolly at about 5-10 carbs each, you always have to keep an eye on it and work it out. If you eat 18 grams of high carb in the morning then you have to restrict it later in the day by eating idk meat, eggs and cheese.
Hi Sandy, I’m not a doctor so cannot give medical advice, but do have years of research and experience in this lifestyle. Kidney failure can happen due to excessive protein intake, which was more prevalent on older versions of the Atkins diet. This is a common misconception with low carb and keto diets – that they have to mean high protein – and they shouldn’t be. If you keep your protein in check, it shouldn’t be an issue. But, I would definitely consult with your doctor since you have had issues with this.
"The classical ketogenic diet has a ratio of 4g of fat to 1g of combined carbohydrates and protein. So basically it's 85–90% fat, [which] isn't a palatable or exciting diet, as you can imagine, due to the massive restriction in types and quantities of foods that contain carbohydrates, including breads and cereals, fruit, some vegetables and even dairy products."
I fire up UberEATS more than my stovetop, so this diet was a drastic change for me. Keto requires a lot of planning and preparation, which may be a deterrent for some. On day one I did a massive food shop, drawing inspiration from low carb recipes I found online. My trolley was filled with meat (so much meat), cheese, butter and high-fat dairy – basically a lot of foods I don't normally allow myself. I also bought loads of the 'allowed' vegetables and fruits as nutrient deficiencies can occur on diets that are too restrictive. I also picked up a multivitamin supplement.
Krystal – This is something I have struggled with as well. In theory, eating low carb is supposed to be the magic “pill” that helps you effortlessly lose weight. But in truth, our bodies can stall with low carb eating just as easily as they can with other forms of dieting. Firstly, I would ask yourself if you truly need to lose more. We always want to lose another 5 pounds, but often, our bodies will be happy at a particular weight. Second, are you eating generally low carb or keto? Because there are different solutions for each approach.
Maintain a moderate protein intake. A keto diet is not meant to be a very-high-protein diet. We recommend 1.2 to 1.7 grams of protein per kg of reference body weight per day. This means about 100 grams of protein per day if your lean body mass weight is around 70 kilos (155 pounds). Check out our target protein ranges to find out how much protein you should be aiming for each day.
I’ve been LCHF Ketogenic for 1 year I’m at my natural weight, but had to face the doc today re-chol, fasting glucose 4.8 good, HDL 1.09 good, trig 1.75 ok LDL 8.91 shock horror, total cholesterol 10.8 shock horror. Trying to discuss pattern A and pattern B LDL particles cut no ice! Got to face a surgeon soon, what the hell am I gonna say LOL In the UK LDL is indirect ie Freidewald Equation Drs do not want to discuss LDL-Particles
Just remember, before you do it, consult your doctor and ask for his advice because there might be individual issues that have to be addressed. Have baseline tests performed, let him or her check your blood pressure, blood sugar and blood lipids (total cholesterol, HDL cholesterol, LDL cholesterol and triglycerides). In three to six months you can check these markers again for comparison.
If you select Lose Fat (lose weight) as your goal, then you can select the Deficit. The macro calculator will then recommend that you eat this percentage fewer calories than you need. Eating less calories than you need will result in weight loss. For example, if you select 15% as the deficit, the calculator will output 15% fewer calories than your body needs for maintenance.
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