Calorie Calculator Keto

Keto Calorie & Macro 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 a week) Extremely Active (very hard exercise/physical job/training twice a day)

Maintain Weight Mild Weight Loss (0.5 lbs/week) Moderate Weight Loss (1 lbs/week) Aggressive Weight Loss (1.5 lbs/week) Mild Weight Gain (0.5 lbs/week) Moderate Weight Gain (1 lbs/week) Aggressive Weight Gain (1.5 lbs/week)

function calculateKetoCalories() { var age = parseFloat(document.getElementById('age').value); var gender = document.querySelector('input[name="gender"]:checked').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 activityLevel = document.getElementById('activityLevel').value; var goal = document.getElementById('goal').value; // Input validation if (isNaN(age) || age <= 0 || isNaN(weight) || weight <= 0 || isNaN(height) || height <= 0) { alert('Please enter valid positive numbers for age, weight, and height.'); return; } // Convert weight to kg var weight_kg = (weightUnit === 'lbs') ? weight / 2.20462 : weight; // Convert height to cm var height_cm = (heightUnit === 'inches') ? height * 2.54 : height; var bmr; // Mifflin-St Jeor Equation 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; } var activityFactor; switch (activityLevel) { case 'sedentary': activityFactor = 1.2; break; case 'lightlyActive': activityFactor = 1.375; break; case 'moderatelyActive': activityFactor = 1.55; break; case 'veryActive': activityFactor = 1.725; break; case 'extremelyActive': activityFactor = 1.9; break; default: activityFactor = 1.2; // Default to sedentary } var tdee = bmr * activityFactor; var targetCalories = tdee; // Adjust for goal (1 lb fat = 3500 calories, so 500 cal/day for 1 lb/week) switch (goal) { case 'mildLoss': targetCalories -= 250; // ~0.5 lbs/week loss break; case 'moderateLoss': targetCalories -= 500; // ~1 lbs/week loss break; case 'aggressiveLoss': targetCalories -= 750; // ~1.5 lbs/week loss break; case 'mildGain': targetCalories += 250; // ~0.5 lbs/week gain break; case 'moderateGain': targetCalories += 500; // ~1 lbs/week gain break; case 'aggressiveGain': targetCalories += 750; // ~1.5 lbs/week gain break; case 'maintain': default: // No change, targetCalories is already TDEE break; } // Ensure target calories don't go too low (e.g., below BMR for aggressive loss) if (targetCalories < bmr * 0.8) { // Don't go below 80% of BMR targetCalories = bmr * 0.8; } if (targetCalories < 1200 && gender === 'female') { // Minimum for women targetCalories = 1200; } if (targetCalories < 1500 && gender === 'male') { // Minimum for men targetCalories = 1500; } // Keto Macronutrient Ratios (typical strict keto) var carbPercent = 5; var proteinPercent = 20; var fatPercent = 75; var carbsCalories = targetCalories * (carbPercent / 100); var proteinCalories = targetCalories * (proteinPercent / 100); var fatCalories = targetCalories * (fatPercent / 100); var carbsGrams = carbsCalories / 4; // 4 calories per gram of carbs var proteinGrams = proteinCalories / 4; // 4 calories per gram of protein var fatGrams = fatCalories / 9; // 9 calories per gram of fat // Display results document.getElementById('displayBMR').innerText = Math.round(bmr); document.getElementById('displayTDEE').innerText = Math.round(tdee); document.getElementById('displayTargetCalories').innerText = Math.round(targetCalories) + ' calories/day'; document.getElementById('displayCarbsGrams').innerText = Math.round(carbsGrams); document.getElementById('displayCarbsPercent').innerText = carbPercent; document.getElementById('displayProteinGrams').innerText = Math.round(proteinGrams); document.getElementById('displayProteinPercent').innerText = proteinPercent; document.getElementById('displayFatGrams').innerText = Math.round(fatGrams); document.getElementById('displayFatPercent').innerText = fatPercent; document.getElementById('result').style.display = 'block'; }

Understanding Your Keto Calorie & Macro Needs

The ketogenic (keto) diet is a low-carb, moderate-protein, high-fat eating plan that aims to shift your body's metabolism from burning carbohydrates for fuel to burning fat, a state known as ketosis. While the primary focus of keto is often on carbohydrate restriction, understanding your total daily calorie intake and macronutrient breakdown is crucial for achieving your specific goals, whether it's weight loss, maintenance, or muscle gain.

Why Calculate Calories and Macros on Keto?

Even on a keto diet, calories still matter. If you consume more calories than your body burns, you will gain weight, regardless of your macronutrient ratios. Conversely, to lose weight, you need to create a calorie deficit. Calculating your specific needs helps you:

• Achieve Weight Goals: Precisely tailor your intake for weight loss, maintenance, or gain.
• Optimize Ketosis: Ensure your carb intake is low enough, protein is adequate but not excessive (which can kick you out of ketosis), and fat is sufficient to keep you satiated.
• Prevent Nutrient Deficiencies: By tracking macros, you can ensure you're getting enough protein for muscle maintenance and fat for energy and hormone production.
• Improve Energy Levels: Eating the right amount of fat can provide stable energy throughout the day.

How This Calculator Works

Our Keto Calorie & Macro Calculator uses scientifically recognized formulas to estimate your daily energy needs and then breaks them down into keto-friendly macronutrient ratios:

1. Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to perform basic life-sustaining functions (breathing, circulation, cell production). We use the Mifflin-St Jeor Equation, which is widely considered one of the most accurate BMR calculators.
2. Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor based on your lifestyle. This gives you an estimate of the total calories you burn in a day, including exercise and daily activities.
3. Goal Adjustment: Based on your chosen goal (e.g., mild weight loss, aggressive weight gain), the calculator adjusts your TDEE to create a calorie deficit or surplus. For example, a 500-calorie deficit per day typically leads to about 1 pound of weight loss per week.
4. Keto Macronutrient Breakdown: Finally, your target daily calories are distributed into typical ketogenic ratios:
   • Carbohydrates: Approximately 5% of total calories. This keeps your net carb intake low enough to maintain ketosis (typically under 20-50g net carbs per day).
   • Protein: Approximately 20% of total calories. This provides enough protein to preserve muscle mass without being so high that it interferes with ketosis (via gluconeogenesis).
   • Fats: Approximately 75% of total calories. This is the primary energy source on a keto diet and helps keep you feeling full and satisfied.

Example Calculation:

Let's say a 30-year-old male, weighing 70 kg (154 lbs) and 175 cm (5'9″) tall, with a moderately active lifestyle, wants to achieve moderate weight loss.

• BMR: Approximately 1650 calories/day
• TDEE (with moderate activity): Approximately 2550 calories/day
• Target Calories (moderate loss): 2550 – 500 = 2050 calories/day
• Macronutrient Breakdown for 2050 calories:
  • Carbohydrates (5%): 103 calories / 4 cal/g = ~26g
  • Protein (20%): 410 calories / 4 cal/g = ~103g
  • Fats (75%): 1537 calories / 9 cal/g = ~171g

This individual would aim for roughly 2050 calories per day, with about 26g carbs, 103g protein, and 171g fat to achieve moderate weight loss on a keto diet.

Important Considerations:

• Individual Variation: These are estimates. Your actual needs may vary based on genetics, metabolism, and specific training.
• Net Carbs vs. Total Carbs: On keto, you typically track "net carbs" (total carbs minus fiber and sometimes sugar alcohols). This calculator provides total carb grams, so be mindful of fiber intake.
• Listen to Your Body: Adjust your intake based on hunger, energy levels, and progress.
• Consult a Professional: Always consult with a healthcare provider or registered dietitian before making significant dietary changes, especially if you have underlying health conditions.