Keto Calculator

Keto Macro Calculator

Estimate your daily macronutrient targets (carbohydrates, protein, and fat) for a ketogenic diet based on your personal data and goals.

kg lbs

cm inches

Sedentary (little or 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 (hard daily exercise/physical job)

(If left blank, protein will be estimated based on total weight.)

Lose Weight (20% calorie deficit) Maintain Weight Gain Weight (15% calorie surplus)

(Typically 20-50g for ketosis.)

(e.g., 1.2-1.7 g/kg total weight, or 1.8-2.2 g/kg lean body mass for active individuals.)

Your Keto Macro Targets:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Target Daily Calories:

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Net Carbs:

Protein:

(based on ' + proteinSourceText + ')

Fat:

Note: Percentages are based on your target macro calories, not total TDEE.

Understanding Your Keto Macro Calculator

The ketogenic diet, often simply called "keto," is a very low-carb, high-fat, and moderate-protein eating plan. Its primary goal is to shift your body's metabolism from burning carbohydrates for energy to burning fat, a state known as ketosis. This metabolic shift can lead to various benefits, including weight loss, improved blood sugar control, and increased energy levels.

Why Use a Keto Calculator?

Achieving and maintaining ketosis requires careful attention to your macronutrient intake. Eating too many carbohydrates will prevent ketosis, while consuming too much protein can also hinder it (due to gluconeogenesis, where the body converts protein into glucose). A keto calculator helps you determine the precise amounts of net carbs, protein, and fat you need daily to reach your goals effectively and avoid common pitfalls.

Key Macronutrients in a Ketogenic Diet

Understanding how each macronutrient plays a role is crucial for keto success:

• Net Carbohydrates: These are the total carbohydrates minus fiber and sugar alcohols (if they don't impact blood sugar). The goal is to keep net carbs very low, typically between 20-50 grams per day, to force your body into ketosis. Sources include non-starchy vegetables, nuts, and seeds.
• Protein: Essential for muscle maintenance and repair, protein intake on keto should be moderate. Too little can lead to muscle loss, while too much can kick you out of ketosis. The calculator helps you find the right balance, often expressed as grams per kilogram of lean body mass (LBM) or total body weight. Good sources include meat, fish, eggs, and some dairy.
• Fats: Fat becomes your primary energy source on a ketogenic diet. It makes up the bulk of your daily calories after carbs and protein are accounted for. Prioritize healthy fats from sources like avocados, olive oil, nuts, seeds, and fatty fish.

How to Use This Keto Calculator

Our calculator uses established formulas like the Mifflin-St Jeor equation to estimate your metabolic needs and then tailors your macros for a ketogenic diet. Here's a breakdown of the inputs:

• Age, Gender, Height, Weight: These fundamental metrics are used to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest.
• Activity Level: This factor adjusts your BMR to determine your Total Daily Energy Expenditure (TDEE), reflecting the calories you burn through daily activities and exercise.
• Body Fat % (Optional): Providing your body fat percentage allows for a more accurate calculation of your Lean Body Mass (LBM). Protein targets are often more precisely set based on LBM, as it represents your metabolically active tissue. If left blank, the calculator will estimate protein based on your total body weight.
• Weight Goal: Whether you aim to lose, maintain, or gain weight, this input adjusts your overall calorie target. For weight loss, a calorie deficit is applied; for weight gain, a surplus.
• Net Carb Limit (grams): This is your personal daily carbohydrate ceiling. Most people start with 20g net carbs to ensure ketosis, but some can tolerate up to 50g.
• Protein Target (g/kg): This multiplier helps determine your daily protein intake. A common range for general keto is 1.2-1.7 grams per kilogram of total body weight. For active individuals or those aiming for muscle preservation/gain, 1.8-2.2 grams per kilogram of lean body mass is often recommended.

Interpreting Your Results

Once you click "Calculate Macros," you'll receive a detailed breakdown:

• Basal Metabolic Rate (BMR): The calories your body needs to perform basic functions at rest.
• Total Daily Energy Expenditure (TDEE): The total calories you burn in a day, including activity.
• Target Daily Calories: Your personalized calorie goal based on your TDEE and weight goal.
• Net Carbs, Protein, and Fat (grams, kcal, %): This is your daily macro breakdown. Follow these numbers to stay in ketosis and achieve your objectives. The percentages show the caloric distribution of each macronutrient.

Important Considerations for Keto Success

• Electrolytes: The keto diet can lead to increased excretion of electrolytes (sodium, potassium, magnesium). Supplementing or consuming electrolyte-rich foods is crucial to prevent "keto flu."
• Hydration: Drink plenty of water throughout the day.
• Food Quality: Focus on whole, unprocessed foods. "Dirty keto" (eating highly processed low-carb foods) may not provide the same health benefits.
• Listen to Your Body: Adjust your macros as needed based on how you feel, your energy levels, and your progress.
• Consult a Professional: Before starting any new diet, especially one as restrictive as keto, it's advisable to consult with a healthcare provider or a registered dietitian.

This calculator provides an excellent starting point for your ketogenic journey. Consistent tracking and adherence to your personalized macros will significantly increase your chances of success.