.keto-macros-calculator-container {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
max-width: 700px;
margin: 20px auto;
padding: 25px;
border: 1px solid #e0e0e0;
border-radius: 10px;
background-color: #f9f9f9;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.08);
}
.keto-macros-calculator-container h2 {
text-align: center;
color: #2c3e50;
margin-bottom: 25px;
font-size: 1.8em;
}
.keto-macros-calculator-container .input-group {
margin-bottom: 18px;
display: flex;
flex-wrap: wrap;
align-items: center;
gap: 10px;
}
.keto-macros-calculator-container .input-group label {
flex: 1 1 150px;
font-weight: bold;
color: #34495e;
font-size: 0.95em;
}
.keto-macros-calculator-container .input-group input[type="number"],
.keto-macros-calculator-container .input-group select {
flex: 2 1 200px;
padding: 10px 12px;
border: 1px solid #ccc;
border-radius: 5px;
font-size: 1em;
color: #333;
box-sizing: border-box;
max-width: calc(100% – 160px); /* Adjust based on label width */
}
.keto-macros-calculator-container .input-group input[type="radio"] {
margin-right: 5px;
}
.keto-macros-calculator-container .radio-group {
display: flex;
gap: 20px;
flex: 2 1 200px;
max-width: calc(100% – 160px);
}
.keto-macros-calculator-container .radio-group label {
font-weight: normal;
color: #333;
flex: none;
}
.keto-macros-calculator-container button {
display: block;
width: 100%;
padding: 12px 20px;
background-color: #28a745;
color: white;
border: none;
border-radius: 5px;
font-size: 1.1em;
font-weight: bold;
cursor: pointer;
transition: background-color 0.3s ease;
margin-top: 25px;
}
.keto-macros-calculator-container button:hover {
background-color: #218838;
}
.keto-macros-calculator-container #result {
margin-top: 30px;
padding: 20px;
border: 1px solid #d4edda;
background-color: #e6ffed;
border-radius: 8px;
font-size: 1.1em;
color: #155724;
line-height: 1.6;
}
.keto-macros-calculator-container #result h3 {
color: #155724;
margin-top: 0;
margin-bottom: 15px;
font-size: 1.4em;
text-align: center;
}
.keto-macros-calculator-container #result p {
margin-bottom: 8px;
}
.keto-macros-calculator-container #result strong {
color: #0f3d1a;
}
.keto-macros-calculator-container .unit-select {
flex: 0 0 auto;
margin-left: 10px;
padding: 8px;
border: 1px solid #ccc;
border-radius: 5px;
font-size: 0.9em;
}
.keto-macros-calculator-container .input-with-unit {
display: flex;
align-items: center;
flex: 2 1 200px;
max-width: calc(100% – 160px);
}
.keto-macros-calculator-container .input-with-unit input {
flex-grow: 1;
margin-right: 5px;
}
@media (max-width: 600px) {
.keto-macros-calculator-container .input-group {
flex-direction: column;
align-items: flex-start;
}
.keto-macros-calculator-container .input-group label {
width: 100%;
margin-bottom: 5px;
}
.keto-macros-calculator-container .input-group input[type="number"],
.keto-macros-calculator-container .input-group select,
.keto-macros-calculator-container .input-with-unit,
.keto-macros-calculator-container .radio-group {
max-width: 100%;
width: 100%;
}
.keto-macros-calculator-container .input-with-unit input {
width: calc(100% – 70px); /* Adjust for unit select */
}
}
function calculateKetoMacros() {
// Get input values
var gender = document.getElementById("genderMale").checked ? "male" : "female";
var age = parseFloat(document.getElementById("age").value);
var weight = parseFloat(document.getElementById("weight").value);
var weightUnit = document.getElementById("weightUnit").value;
var height = parseFloat(document.getElementById("height").value);
var heightUnit = document.getElementById("heightUnit").value;
var bodyFat = parseFloat(document.getElementById("bodyFat").value);
var activityLevel = document.getElementById("activityLevel").value;
var goal = document.getElementById("goal").value;
var carbLimitGrams = parseFloat(document.getElementById("carbLimitGrams").value);
// Input validation
if (isNaN(age) || age <= 0 || isNaN(weight) || weight <= 0 || isNaN(height) || height <= 0 || isNaN(carbLimitGrams) || carbLimitGrams = 5 && bodyFat <= 60) {
// Use Katch-McArdle if body fat is provided
LBM_kg = weight_kg * (1 – (bodyFat / 100));
BMR = 370 + (21.6 * LBM_kg);
} else {
// Use Mifflin-St Jeor if body fat is not provided or invalid
if (gender === "male") {
BMR = (10 * weight_kg) + (6.25 * height_cm) – (5 * age) + 5;
} else { // female
BMR = (10 * weight_kg) + (6.25 * height_cm) – (5 * age) – 161;
}
// For protein calculation without LBM, we'll use total weight later
LBM_kg = null; // Indicate LBM is not accurately known
}
// Activity Multiplier
var activityMultiplier;
switch (activityLevel) {
case "sedentary":
activityMultiplier = 1.2;
break;
case "lightlyActive":
activityMultiplier = 1.375;
break;
case "moderatelyActive":
activityMultiplier = 1.55;
break;
case "veryActive":
activityMultiplier = 1.725;
break;
case "extremelyActive":
activityMultiplier = 1.9;
break;
default:
activityMultiplier = 1.2; // Default to sedentary
}
var TDEE = BMR * activityMultiplier;
var adjustedTDEE = TDEE;
// Adjust TDEE for Goal
if (goal === "lose") {
adjustedTDEE = TDEE * 0.80; // 20% calorie deficit
} else if (goal === "gain") {
adjustedTDEE = TDEE * 1.20; // 20% calorie surplus
}
// Macro Calculation
var carbCalories = carbLimitGrams * 4;
var proteinGrams;
// Protein target: 1.0g/lb LBM (2.2g/kg LBM) if LBM is known, else 0.7g/lb total weight (1.54g/kg total weight)
if (LBM_kg !== null) {
proteinGrams = LBM_kg * 2.2; // 2.2g per kg of Lean Body Mass
} else {
proteinGrams = weight_kg * 1.54; // 1.54g per kg of Total Body Weight
}
var proteinCalories = proteinGrams * 4;
var fatCalories = adjustedTDEE – carbCalories – proteinCalories;
var fatGrams = fatCalories / 9;
// Ensure macros are not negative (can happen with very low TDEE and high carb/protein targets)
if (fatGrams < 0) {
fatGrams = 0;
fatCalories = 0;
// Recalculate protein if fat became negative, to ensure total calories are met
proteinCalories = adjustedTDEE – carbCalories;
proteinGrams = proteinCalories / 4;
if (proteinGrams < 0) { // If protein also goes negative, set to 0 and adjust carbs
proteinGrams = 0;
proteinCalories = 0;
carbCalories = adjustedTDEE;
carbLimitGrams = carbCalories / 4;
}
}
// Calculate percentages
var totalCalculatedCalories = carbCalories + proteinCalories + fatCalories;
var carbPercentage = (carbCalories / totalCalculatedCalories) * 100;
var proteinPercentage = (proteinCalories / totalCalculatedCalories) * 100;
var fatPercentage = (fatCalories / totalCalculatedCalories) * 100;
// Display results
var resultDiv = document.getElementById("result");
resultDiv.innerHTML = "
Keto Macros Calculator
kg
lbs
cm
inches
Sedentary (little to no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days/week)
Extremely Active (very hard exercise/physical job)
Lose Weight (20% deficit)
Maintain Weight
Gain Weight (20% surplus)
Your Estimated Daily Keto Macros:
" + "Total Calories: " + Math.round(adjustedTDEE) + " kcal" + "Carbohydrates: " + Math.round(carbLimitGrams) + "g (" + carbPercentage.toFixed(1) + "%)" + "Protein: " + Math.round(proteinGrams) + "g (" + proteinPercentage.toFixed(1) + "%)" + "Fat: " + Math.round(fatGrams) + "g (" + fatPercentage.toFixed(1) + "%)" + "Note: These are estimates. Individual needs may vary. Consult a healthcare professional or registered dietitian for personalized advice."; }Understanding Your Keto Macros: A Comprehensive Guide
Embarking on a ketogenic diet can be a transformative journey for many, offering benefits from weight loss to improved energy levels and cognitive function. However, success on keto hinges on one critical factor: accurately tracking your macronutrients, or "macros." This Keto Macros Calculator is designed to provide you with personalized targets for carbohydrates, protein, and fat, helping you stay in ketosis and achieve your health goals.
What is the Ketogenic Diet?
The ketogenic diet is a very low-carb, high-fat diet that involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When in ketosis, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Why Calculate Your Keto Macros?
Unlike other diets where calorie counting might be the primary focus, the ketogenic diet emphasizes macro ratios. Getting these ratios right is crucial for several reasons:
- Achieving Ketosis: Too many carbs will kick you out of ketosis. The calculator helps you set a strict carb limit.
- Muscle Preservation: Sufficient protein intake is vital to prevent muscle loss, especially during weight loss.
- Satiety and Energy: Adequate fat intake ensures you feel full and have sustained energy, preventing hunger and cravings.
- Goal Attainment: Whether you're aiming for weight loss, maintenance, or muscle gain, your macro targets will shift accordingly.
How Our Keto Macros Calculator Works
Our calculator uses established scientific formulas to estimate your individual macronutrient needs. Here's a breakdown of the key factors it considers:
1. Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest to maintain basic bodily functions (breathing, circulation, cell production, etc.). The calculator uses one of two formulas:
- Katch-McArdle Formula: If you provide your Body Fat Percentage, this more accurate formula is used, as it accounts for lean body mass (muscle burns more calories than fat).
- Mifflin-St Jeor Equation: If body fat isn't provided, this widely accepted formula uses your age, gender, weight, and height to estimate BMR.
2. Total Daily Energy Expenditure (TDEE)
Your TDEE is your BMR multiplied by an activity factor. This accounts for the calories you burn through daily activities and exercise. The more active you are, the higher your TDEE.
3. Your Goal (Weight Loss, Maintenance, Gain)
Once your TDEE is established, the calculator adjusts your total calorie intake based on your goal:
- Weight Loss: A calorie deficit (typically 15-20% below TDEE) is applied.
- Maintain Weight: Your calories will be set at your TDEE.
- Gain Weight: A calorie surplus (typically 15-20% above TDEE) is applied.
4. Macro Distribution
This is where the keto specifics come in:
- Carbohydrates: This is the most restrictive macro on keto. The calculator allows you to set a specific daily net carb limit (e.g., 20g), which is crucial for inducing and maintaining ketosis.
- Protein: Protein intake is moderate on keto. Too little can lead to muscle loss, while too much can be converted to glucose (gluconeogenesis), potentially hindering ketosis. The calculator estimates your protein needs based on your lean body mass (if known) or total body weight, aiming for optimal muscle preservation.
- Fat: Fat makes up the bulk of your calories on a ketogenic diet. After calculating your carb and protein calories, the remaining calories are allocated to fat. This ensures you meet your energy needs and feel satisfied.
Key Inputs Explained
- Gender & Age: These are crucial for BMR calculations.
- Weight & Height: Used in BMR calculations and to determine lean body mass.
- Body Fat Percentage (Optional): Providing this makes the BMR and protein calculations more accurate, as it allows the use of the Katch-McArdle formula and precise lean body mass for protein targets.
- Activity Level: Directly impacts your TDEE. Be honest about your activity to get accurate results.
- Daily Net Carb Limit: This is your personal threshold for carbohydrates. Most people aim for 20-30g net carbs per day to ensure ketosis.
Tips for Hitting Your Keto Macros
- Track Everything: Use a food tracking app to log your meals and ensure you're staying within your targets.
- Prioritize Whole Foods: Focus on nutrient-dense, keto-friendly foods like fatty meats, fish, eggs, avocados, nuts, seeds, and low-carb vegetables.
- Hydrate: Drink plenty of water, as keto can lead to increased fluid loss.
- Electrolytes: Supplement with sodium, potassium, and magnesium, especially in the initial weeks, to prevent "keto flu."
- Listen to Your Body: These macros are estimates. Adjust slightly based on how you feel, your energy levels, and your progress.
- Consult a Professional: For personalized advice, especially if you have underlying health conditions, consult a doctor or a registered dietitian.
By using this Keto Macros Calculator and understanding the principles behind it, you're well-equipped to optimize your ketogenic journey for better health and results!