Keto Calculator
Keto Calculator
计算 Your Keto Macros
快速示例
Your Keto Macros
Daily Calorie Target
Macronutrient Breakdown
Body Composition
Keto Guidelines
Sample Meal Plan
Enter your information above to calculate your keto macros
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
- 计算结果 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.
仅供教育目的。请咨询合格的专业人士获取财务或医疗建议。