Get Your Free Macro (macronutrient) Calculator
Keto Diet Calculator
When you get access to your diet calculator just enter your basic information for the type of diet you want to follow.
The calculator will figure out how much protein, carbohydrates, and fats that you will need to meet your customized plan and goals.
Keto Diet Calculator
Carnivore Diet Calculator
Paleo Diet Calculator
Hyper-Ketosis Diet Calculator
Mediterranean Diet Calculator
High Protein Diet Calculator
Vegan Diet Calculator
Low Carb Diet Calculator
Zone Diet Calculator
Low Fat Diet Calculator
Use this Free Diet Calculator to figure up the proteins, carbs, and fats you need to transform your body, mind, and spirit as I have.
I used this calculator, followed the Ketogenic diet, and used these supplements and metabolic enhancers to lose 44 lbs. This combination worked amazingly and is still working for me.
This calcuator will work for figuring up your macronutrients for whichever diet plan you wish to follow whether or not it is the keto diet, carnivore diet, paleo diet, hyper-ketosis diet, mediterranean diet, high protein diet, vegan diet, low carb diet, zone diet, or low fat diet.
Just answer the questions to to get your own specialized calculations.
Then, you know where to start!!
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Why would you need my weight/gender/height/age for the Keto Calculator?
Most people are looking to reach a specific goal on a ketogenic diet. I had a goal weight in mind when I started the ketogenic diet plan.
We want to make sure the results of the calculator are accurate and easy to use by anyone.
Our keto calculator uses the Mifflin-St.Jeor Formula which tends to be the most accurate. In this formula, your weight, gender, height, and age are needed to calculate the number of calories to consume.
Why do you need to know my activity level for the Diet calculator?
This will give you an idea of what the minimum amount of calories your body will burn in a day.
Our keto calculator uses this to calculate your Basal Metabolic Rate.
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions at rest, like breathing, circulating blood, and maintaining body temperature. Think of it as the energy your body uses to stay alive and functioning even if you do nothing all day.
BMR varies from person to person and depends on factors like age, weight, height, gender, and muscle mass. For example, people with more muscle burn more calories even at rest because muscle tissue uses more energy than fat.
Understanding your BMR is helpful for managing weight. If you eat more calories than your BMR plus what you burn through activity, you’ll gain weight. If you consume fewer, you’ll lose weight. It’s like knowing your car’s fuel efficiency—BMR tells you how much “fuel” (calories) your body needs to keep running smoothly.
What Do The Results From My Keto Calculator Tell Me?
Depending on the info that you enter into the keto calculator, you will get different ratios of proteins, fats, and carbs. In general, you should keep your carbohydrates low so you will not be prevented from going into ketosis.
Protein is essential for maintaining and gaining muscle mass. Eating less protein than recommended by our keto calculator will typically cause you to lose more muscle mass, while eating the right amount of protein will help you maintain or gain muscle mass. Resistance training is also recommended to help maintain muscle mass.
While you are restricting carbs, your fat intake will be used as a lever to increase and decrease calorie consumption so that you can gain, maintain, or lose weight. If you are eating the right protein along with the right amount of calories and fat, then the percentage of the weight you lose from fat will increase. Adjust your plan accordingly.
What diet plan will help me manage my diabetes?
Managing diabetes effectively involves adopting a diet plan that helps regulate blood sugar levels, maintains a healthy weight, supports overall well-being, and avoids ultra-processed foods.
While individual needs vary, here are some evidence-based diet plans commonly recommended for diabetes management:
1. Keto Diet (Carefully Monitored)
Why it's effective: Restricts carbohydrates to force the body to use fat as its primary energy source, which may reduce blood sugar fluctuations.
Key components: High in healthy fats, moderate protein, very low carbs. Avoids starchy vegetables, grains, and sugars.
Benefits: Effective for weight loss and stabilizing blood sugar but should be done under medical supervision, especially for those on insulin or medications.
You can make your own custom keto plan designed just for you.
2. Mediterranean Diet
Why it's effective: Emphasizes whole, nutrient-dense foods like vegetables, fruits, whole grains, lean proteins, and healthy fats.
Key components: High in healthy fats (e.g., olive oil, nuts, avocados).
Rich in fiber to stabilize blood sugar.
Includes lean protein (e.g., fish, legumes).
Benefits: Improves blood sugar control, reduces inflammation, and supports heart health.
3. Low-Carbohydrate Diet
Why it's effective: Reduces carbohydrate intake to stabilize blood sugar levels and minimize insulin spikes.
Key components: Limits starchy and sugary foods.
Focuses on non-starchy vegetables, healthy fats, and proteins.
Often includes monitoring net carbs.
Benefits: Can lead to weight loss, better blood sugar control, and reduced medication needs.
4. DASH Diet (Dietary Approaches to Stop Hypertension)
Why it's effective: Designed for heart health, which is particularly important for people with diabetes.
Key components: Emphasizes vegetables, fruits, whole grains, and lean proteins.
Limits sodium and processed foods.
Benefits: Helps lower blood pressure, manage weight, and improve insulin sensitivity.
5. Plant-Based Diet
Why it's effective: Focuses on whole, plant-derived foods, reducing processed and animal-based products.
Key components:High in fiber from vegetables, legumes, whole grains, nuts, and seeds.
Encourages minimal processing.
Benefits: Promotes weight loss, lowers blood sugar, and improves cholesterol levels.
6. Plate Method
Why it's effective: A flexible and straightforward approach to portion control and balanced eating.
Key components: Fill half your plate with non-starchy vegetables.
One-quarter with lean protein.
One-quarter with a high-fiber carbohydrate (e.g., quinoa, sweet potatoes).
Benefits: Easy to implement and adapt to various eating patterns.
7. ADA-Recommended Diet
Why it's effective: Backed by the American Diabetes Association, this approach focuses on balance and moderation.
Key components: Personalized meal planning based on individual needs and preferences.
Encourages portion control, carbohydrate counting, and regular meal timing.
Benefits: Reduces A1C levels and promotes sustainable long-term management.
General Tips for Diabetes-Friendly Diets
Include High-Fiber Foods: Vegetables, whole grains, legumes, and seeds slow glucose absorption.
Opt for Low Glycemic Index (GI) Foods: Choose foods that have a lower impact on blood sugar.
Focus on Healthy Fats: Avocados, nuts, seeds, and olive oil improve heart health.
Avoid Sugary and Processed Foods: Minimize refined carbs, sugary beverages, and trans fats.
Practice Portion Control: Small, frequent meals help prevent blood sugar spikes.
Best Plan for You
The "best" diet plan varies depending on: Diabetes Type: Type 1, Type 2, or gestational diabetes.
Health Goals: Weight loss, blood sugar control, or heart health.
Preferences and Lifestyle: Sustainable habits tailored to your life.
Always consult a healthcare provider or registered dietitian before starting any new diet plan, especially if you're on medication or insulin.
They can help you create a plan that meets your unique needs.
