Starting on a ketogenic diet? Let’s calculate how much you should eat.

The keto calculator lets you know exactly what your optimal intake of macronutrients — carbs, protein, and fat — should be. If you are looking for a way to get into keto, or maybe have struggled in the past, this is a good place to start.

For Optimal Results - Carefully read the below guide before using the Keto Calculator.

  • ACTIVITY LEVEL

  • body fat

  • net carbs

  • PROTEIN

  • DEFICIT / surplus

How active are you on a daily basis?

  • Sedentary - Not much activity with little to no exercise. Typically a desk job.
  • Lightly Active - Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.
  • Moderately Active - A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week). 
  • Very Active - A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day. 
Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

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