Keto Macro Calculator for Women

Women following a ketogenic diet often need slightly different macro targets than the standard recommendations. Because women tend to have a higher proportion of body fat relative to lean mass, the 1.6 g of protein per kg of body weight target used in the calculator is already well-calibrated — it avoids the excess protein that can raise insulin and interfere with ketosis, while preserving muscle. Hormonal shifts across the menstrual cycle also affect appetite and carb cravings: many women find that keeping net carbs below 25 g during the luteal phase (days 15–28) helps stabilise energy and mood. During the follicular phase (days 1–14) hunger tends to be lower, making it easier to stay within the strict 20 g limit. If you are pregnant, breastfeeding, or managing a hormonal condition such as PCOS or hypothyroidism, consult your care provider before starting keto — this calculator is a planning tool and not a substitute for medical advice.