Diet Macro & Nutrition Calculator
Hey Awesome Reader!
Now you can calculate all of you daily nutrition needs right here on Castleinthemountains.com for free!
We recommend the Ketogenic Diet on this site because we believe in the results and enormous health benefits that it provides…
Here is what your daily nutrition on Keto should look like.
But we wanted to include everyone so you have the ability to enter custom ratios to calculate your individual daily nutritional needs.
This calculator will provide a lot of answers without a lot of fuss. Just enter the information and press “calculate” to get your results. This will let you know how much of each macro-nutrient you need to eat each day to reach your goals.
It’s fully customizable.
We have included two calculators on this site…
Why do you include two calculators?
Both calculators have very specific functions. The calculator below calculates the macros you should be consuming each day in order to meet your goals. It’s geared towards getting you into Ketosis and is an overview for those who just want the basics.
We don’t want to overwhelm you when you first start the Keto Diet because we know how much that can deter people (like us) from starting this healthy lifestyle.
This is a pretty simple calculator and very self explanatory.
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|
If you are looking for a more in depth analysis start here…
This calculators information is explained below and will calculate specific food compositions that you should be eating to meet your goals.
I have been told there are some issues with this calculator working on IOS so if that is the case for you than you can check it out on your desktop or tablet. (make sure to clear your cookies if you are fiddling around with different ratios.
Enter your information about your personal body composition and read below to fully comprehend your personal risk factors… (no we will not be retaining any of your results). This is a free tool for our readers.
Text Book 10%
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
|GRAMS per day||280.3||0||0||0 - 0||1121|
|GRAMS per meal||93.4||0||0||0 - 0||374|
- You need to enter all of the information to get the most accurate results.
- If you don’t want to measure your waist and hips the calculator will still work. It will not affect your calorie or macro-nutrient needs. But it will affect your health risk assessments. It’s up to you.
But the gist is…this is a free tool for our readers. We aren’t going to retain any of the results and you don’t have to add your name, email or anything personal to use it. You can feel safe using this calculator. We’re cool like that.
But, if you do want some help losing the weight with the Keto Lifestyle you can sign up for our weekly newsletter.
Thom has some great tips and motivation to keep you on track!
- Choose your goals and intensity responsibly. For Fat Loss, we recommend the “Suggested 15%” option.
- Obligatory Disclaimer:
This calculator is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this or ANY website.
- We recommend the Ketogenic Diet on this site because of it’s fantastic results and our personal experiences with the Keto Lifestyle.
Thom has spent years researching ( and trying) every diet out there and Keto has been a game changer. It has become a lifestyle for us and has the science behind it to back it up.
With that being said:
Do whatever floats your rubber ducky…
Choose whatever “diet” option you like or customize it to fit your own needs.
- Come back whenever you like to re-calculate your Macros as your goals and routines change.
- Get your personalized results.
- Read the FAQ’s after you get your results to help you understand what they mean for you.
Why do you need all of this information?
The calculations made but this comprehensive nutrition calculator take your lifestyle, personal biology, food habits or “diet” and goals into account before giving you macro-nutrient equations and daily calorie needs .
What the heck are Macro-nutrients?
Macro-nutrients are the basic building blocks of any food you eat. These include protein, fat and carbohydrates.
We strongly recommend the Keto Diet here at Castle in the Mountains. Not because it’s a popular “fad” diet, but because it works. We consider it a “lifestyle” instead of a diet.
It’s sustainable, the food is delicious and it has provided so many benefits beyond just weight loss for us.
A few months into the Keto Diet Thom was able to stop taking blood pressure and gout medications that he had been on for over a decade. ( With his doctors approval, of course.)
It has saved our health and our money so yes, I shout about the advantages of Keto from the rooftops to anyone that will listen.
If you want to know more you can check out
- how to get started on Keto,
- the benefits of Keto,
- how to do it even if you have a busy schedule and
- what to eat on Keto.
What do all of these terms mean?
That is an excellent question. Most of them are pretty self explanatory but some are more in depth than the regular calculators results. Understanding what they mean can be a huge help if your are trying to lose more than just a couple of pounds or have stalled in your weight loss goals.
This is your Basal Metabolic Rate. It is the total number of calories that you need to perform the bodies basic functions. Think life sustaining tasks like breathing, circulation and nutrient processing, etc.
Your Total Daily Energy Expenditure is the amount of calories that you burn each day according to your BMR and activity levels. This is why the calculator asks about your daily routine ( your job) and your exercise habits and frequency.
Lean Body Mass:
Basically this is the amount of muscle that makes up your body. In step one of the calculator you have the choice of using the formula for “overweight” people or the “lean” formula if you are very muscular and athletic.
This calculation is pretty close to “on” according to my fancy body composition scale.
Most people fall into the “overweight” category and I find this one works best (for me).
Fat Body Mass:
This is your bodies composition of fat in pounds compared to your overall weight. It excludes muscle, bone and organs and is used to identify your fitness level and health. Of course we all know that a lower number is better in this category.
Body Mass Index. Most of us are familiar with this one. It takes into account your height and weight to give you an idea where you stand in terms of your bodies “mass”. Your BMI tells you what “class” you are in concerning your height to weight ratio e.g. “Normal”, “Overweight”, “Obese”, etc.
If you have a lot of muscle this measurement can be “off”. And, if this is the case for you than use the “lean formula” or the scale to get a more accurate picture of where you stand. However, this will not affect your calorie needs or macro calculations in a significant way.
BMI is more than just an indicator of how much fat your body is made up of and the only truly 100% accurate way to determine this is through a dexa scan at your doctor.
Or you can always check the accuracy using body fat calipers. This isn’t 100% accurate either but it’s close and much less expensive than a scan.
Body Fat %:
The percentage of fat to other compositions. Its your fat mass compared to everything else.
Waist to Height:
The measure your abdominal fat is is considered to be an important factor in disease risk by the National Heart, Lung and Blood Institute. Some doctors consider it more important than BMI which is why it is included in this calculators results.
The chart below was provided by a study done at Penn State and you can check it out if you want…
Or just take my word that this is what they said.
Ideal Weight (Miller Formula) & (Hamwi Formula):
Both of these computations for healthy weight were introduced by doctors at different periods of time. There are many many different computations by different physicians but all vary only slightly. I would take this computation one with a grain of salt.
This defines your level of health and your levels of health risk determined by your weight. This one IS important and lets you know where you stand with your health and how to adjust your goals accordingly.
Waist to Hip Ratio:
This one is fun. It determines how much fat you are storing on your hips, thighs and butt. It is another indicator of risk for nasty conditions like heart disease ( less so than belly fat but still an indicator according to the World Health Organization).
Here is what they have to say about your results…
I hope you love our new free nutrition calculator as much as we do!
If you have any questions about how it works please let me know in a comment below.
I am happy to answer any questions.
Keto On People!
More Great Keto Info at CastleintheMountains.com