Keto Diet Calculator Free

Keto Diet Macro Calculator

Male Female

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)

Weight Loss (20% deficit) Maintain Weight Weight Gain (15% surplus)

Your Keto Macro Targets

Estimated Basal Metabolic Rate (BMR): kcal/day

Estimated Total Daily Energy Expenditure (TDEE): kcal/day

Adjusted Daily Calorie Target: kcal

Macronutrient Breakdown:

• Carbohydrates: g ( kcal)
• Protein: g ( kcal)
• Fat: g ( kcal)

Note: Carb target is capped at 20g net carbs for strict keto.

function calculateKetoMacros() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var weight = parseFloat(document.getElementById("weight").value); // kg var height = parseFloat(document.getElementById("height").value); // cm var activityLevel = parseFloat(document.getElementById("activityLevel").value); var goal = document.getElementById("goal").value; // Input validation if (isNaN(age) || isNaN(weight) || isNaN(height) || age <= 0 || weight <= 0 || height <= 0) { alert("Please enter valid positive numbers for Age, Weight, and Height."); return; } var bmr; // Mifflin-St Jeor Equation if (gender === "male") { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { // female bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee = bmr * activityLevel; var adjustedCalories = tdee; if (goal === "lose") { adjustedCalories = tdee * 0.80; // 20% deficit } else if (goal === "gain") { adjustedCalories = tdee * 1.15; // 15% surplus } // Keto Macronutrient Ratios // Carbs: Aim for 20g net carbs as a common strict keto target var carbsGrams = 20; var carbsKcal = carbsGrams * 4; // Protein: 20-25% of adjusted calories. Let's use 22.5% as a midpoint. var proteinKcal = adjustedCalories * 0.225; var proteinGrams = proteinKcal / 4; // Fat: Remaining calories var fatKcal = adjustedCalories – carbsKcal – proteinKcal; var fatGrams = fatKcal / 9; // Ensure fat is not negative due to very low calorie targets or high protein/carb settings if (fatKcal < 0) { fatKcal = 0; fatGrams = 0; // Recalculate protein if fat became negative, to ensure total calories are met proteinKcal = adjustedCalories – carbsKcal; proteinGrams = proteinKcal / 4; } // Display results document.getElementById("resultBMR").innerText = bmr.toFixed(0); document.getElementById("resultTDEE").innerText = tdee.toFixed(0); document.getElementById("resultCalories").innerText = adjustedCalories.toFixed(0); document.getElementById("resultCarbsGrams").innerText = carbsGrams.toFixed(0); document.getElementById("resultCarbsKcal").innerText = carbsKcal.toFixed(0); document.getElementById("resultProteinGrams").innerText = proteinGrams.toFixed(0); document.getElementById("resultProteinKcal").innerText = proteinKcal.toFixed(0); document.getElementById("resultFatGrams").innerText = fatGrams.toFixed(0); document.getElementById("resultFatKcal").innerText = fatKcal.toFixed(0); document.getElementById("ketoResults").style.display = "block"; }

Understanding the Keto Diet and How to Use This Calculator

The Ketogenic (Keto) diet is a low-carb, moderate-protein, high-fat eating plan that has gained significant popularity for its potential benefits in weight loss, improved energy, and certain health conditions. The core principle of the keto diet is to shift your body's metabolism from burning carbohydrates for fuel to burning fat, a state known as ketosis.

What is Ketosis?

When you drastically reduce carbohydrate intake (typically below 20-50 grams per day), your body depletes its glycogen stores. With no readily available glucose, your liver begins to convert fat into ketones, which then become the primary energy source for your brain and body. This metabolic state is called ketosis.

Key Macronutrient Ratios for Keto

A typical ketogenic diet emphasizes the following macronutrient distribution:

• Carbohydrates: 5-10% of daily calories (usually capped at 20-50g net carbs)
• Protein: 20-25% of daily calories
• Fats: 70-75% of daily calories

These ratios are crucial for achieving and maintaining ketosis. Too many carbs will kick you out of ketosis, and too much protein can also hinder ketosis as the body can convert excess protein into glucose (gluconeogenesis).

How Our Keto Diet Macro Calculator Works

Our free Keto Diet Macro Calculator helps you determine your personalized daily calorie and macronutrient targets based on your individual characteristics and goals. Here's a breakdown of the calculations:

1. Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic bodily functions (breathing, circulation, etc.). We use the Mifflin-St Jeor Equation, which is widely considered one of the most accurate BMR formulas.
   • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
   • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
2. Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to estimate the total calories you burn in a day, including exercise and daily movement.
   • Sedentary (little to no exercise): BMR × 1.2
   • Lightly Active (light exercise/sports 1-3 days/week): BMR × 1.375
   • Moderately Active (moderate exercise/sports 3-5 days/week): BMR × 1.55
   • Very Active (hard exercise/sports 6-7 days/week): BMR × 1.725
   • Extremely Active (very hard exercise/physical job): BMR × 1.9
3. Adjusted Daily Calorie Target: Based on your goal:
   • Weight Loss: Your TDEE is reduced by 20% to create a calorie deficit.
   • Maintain Weight: Your TDEE is used as your target.
   • Weight Gain: Your TDEE is increased by 15% to create a calorie surplus.
4. Keto Macronutrient Breakdown: Finally, your adjusted daily calorie target is distributed according to ketogenic ratios:
   • Carbohydrates: Capped at 20 grams (a common strict keto target).
   • Protein: Approximately 22.5% of your adjusted daily calories.
   • Fats: The remaining calories are allocated to fats, which will be the majority of your intake.

   The calculator then converts these calorie amounts into grams using the following conversions: 1g Carb = 4 kcal, 1g Protein = 4 kcal, 1g Fat = 9 kcal.

How to Use the Calculator:

1. Enter Your Details: Provide your gender, age, weight (in kilograms), and height (in centimeters).
2. Select Activity Level: Choose the option that best describes your daily physical activity.
3. Choose Your Goal: Indicate whether you want to lose, maintain, or gain weight.
4. Click "Calculate Keto Macros": The calculator will instantly display your estimated BMR, TDEE, adjusted daily calorie target, and the precise grams and calories for your daily carbs, protein, and fat.

Important Considerations:

• Individual Variation: These calculations provide a strong starting point, but individual needs can vary. Monitor your body's response and adjust as needed.
• Net Carbs vs. Total Carbs: On a keto diet, you typically count "net carbs" (Total Carbs – Fiber – Sugar Alcohols). Our calculator provides a total carb gram target, but always aim for low net carbs in your food choices.
• Electrolytes: When starting keto, it's common to experience "keto flu" symptoms due to electrolyte imbalance. Ensure adequate intake of sodium, potassium, and magnesium.
• Hydration: Drink plenty of water throughout the day.
• Consult a Professional: Before making significant dietary changes, especially if you have underlying health conditions, it's always recommended to consult with a healthcare provider or a registered dietitian.

Use this calculator as a valuable tool to guide your ketogenic journey and help you stay on track with your macro goals!