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Keto Calculator

Calculate Your Keto Macros

Basic Information

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Your Keto Macros

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About Keto Calculator

This keto calculator helps you determine your optimal macronutrient ratios for a ketogenic diet. It uses scientifically-backed formulas to calculate your daily calorie needs and macro breakdown.

Keto Diet Basics:

What is Keto?

  • High-fat, low-carbohydrate diet
  • Typically 70-80% fat, 20-25% protein, 5-10% carbs
  • Induces ketosis for fat burning
  • May help with weight loss and energy

Macronutrient Ratios:

  • Fat: 70-80% of daily calories
  • Protein: 20-25% of daily calories
  • Net Carbs: 5-10% of daily calories
  • Usually 20-50g net carbs per day

Calculation Methods:

BMR Calculation:

  • Uses Mifflin-St Jeor Equation
  • Accounts for age, gender, weight, height
  • Most accurate for most people
  • Base metabolic rate calculation

TDEE Calculation:

  • BMR × Activity Multiplier
  • Total Daily Energy Expenditure
  • Accounts for daily activity level
  • Used for calorie target calculation

Protein Requirements:

Lower Protein (0.8g/lb):

  • For weight loss
  • Minimal exercise
  • Higher ketone levels

Moderate Protein (1.0g/lb):

  • Most people
  • Regular exercise
  • Balanced approach

Higher Protein (1.2-1.5g/lb):

  • Athletes
  • Muscle building
  • Active individuals

Keto Goals:

Weight Loss:

  • 20% calorie deficit
  • Higher fat percentage
  • Lower protein
  • Strict carb limit

Maintenance:

  • No calorie deficit
  • Balanced macros
  • Moderate protein
  • Sustainable approach

Muscle Gain:

  • 10% calorie surplus
  • Higher protein
  • Moderate fat
  • Targeted training

Important Notes:

  • Net carbs = Total carbs - Fiber - Sugar alcohols
  • Start with 20-30g net carbs for ketosis
  • Monitor ketone levels for optimal results
  • Stay hydrated and supplement electrolytes
  • Consult healthcare provider before starting keto
  • Results may vary based on individual factors
  • This calculator provides estimates only

Medical Disclaimer:

Important: The ketogenic diet may not be suitable for everyone. Consult with a healthcare provider, especially if you have diabetes, heart disease, kidney problems, or other medical conditions. This calculator is for informational purposes only and should not replace professional medical advice.