Keto Calculator
A Keto Calculator is a tool designed to help individuals on a ketogenic (keto) diet determine their ideal daily macronutrient intake. It provides guidance on the amount of carbohydrates, protein, and fat you should consume to achieve your specific goals, whether it’s weight loss, maintenance, or muscle gain, while staying in ketosis.
Example Calculation
Inputs:
- Gender: Female
- Age: 30
- Weight: 70 kg (154 lbs)
- Height: 165 cm (5’5″)
- Activity Level: Moderate (3-5 workouts/week)
- Goal: Weight loss
Steps:
Calculate BMR
For women:
BMR= 1420.25
Adjust for Activity Level: Multiply BMR by an activity factor (e.g., 1.55 for moderate activity):
TDEE=1420.25×1.55=2201.39 calories
Set Macronutrient Ratios: For keto:
Carbs: 5% of calories
Protein: 25% of calories
Fat: 70% of calories
Results
- Calories: 2201.39/day
- Carbs: 27.52 grams/day
- Protein: 137.59 grams/day
- Fat: 171.22 grams/day
Keto Calculator
| Component | Result |
|---|---|
| Age | |
| Gender | |
| Weight | |
| Height | |
| Activity Level | |
| Basal Metabolic Rate (BMR) | |
| Calories for Weight Maintenance | |
| Fat Intake (g) | |
| Protein Intake (g) | |
| Carbohydrate Intake (g) |