KETO Calorie Calculator

Calculate your ketogenic diet macros for optimal results

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Calculate Your KETO Macros

kg
cm
Sedentary: Little to no exercise
Lightly Active: Light exercise 1-3 days/week
Moderately Active: Moderate exercise 3-5 days/week
Very Active: Hard exercise 6-7 days/week
Extremely Active: Very hard exercise, physical job
Weight Loss: 15-20% calorie deficit
Maintenance: Maintain current weight
Muscle Gain: 5-10% calorie surplus
Standard (70/25/5): 70% Fat, 25% Protein, 5% Carbs
High Protein (65/30/5): 65% Fat, 30% Protein, 5% Carbs
High Fat (75/20/5): 75% Fat, 20% Protein, 5% Carbs

Your KETO Macro Results

Daily Calories

0

calories/day

Net Carbs

0

grams/day

Fat

0g

0%

Protein

0g

0%

Carbs

0g

0%

Macronutrient Grams per Day Percentage Calories

Understanding KETO Diet Macros

The ketogenic (KETO) diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan designed to put your body into a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy instead of carbohydrates.

How KETO Macros Are Calculated

This calculator uses a comprehensive approach to determine your optimal ketogenic diet macros:

Step 1: Calculate Basal Metabolic Rate (BMR)

Using the Mifflin-St Jeor equation:

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Step 2: Adjust for Activity Level

BMR × Activity Multiplier = Total Daily Energy Expenditure (TDEE)

Step 3: Adjust for KETO Goal

Weight Loss: TDEE - 15-20% | Maintenance: TDEE | Muscle Gain: TDEE + 5-10%

Step 4: Calculate Macros

Based on selected ratio: Carbs (5%), Protein (20-30%), Fat (65-75%)

Example: A 40-year-old woman weighing 70 kg and 165 cm tall with a moderately active lifestyle aiming for weight loss with standard keto ratio would need approximately:

1,850 calories | 145g Fat | 115g Protein | 23g Net Carbs

KETO Macro Ratios Explained

The standard ketogenic diet typically follows these macro percentages:

  • Fat (70-75%): Primary energy source in ketosis
  • Protein (20-25%): Maintains muscle mass and supports bodily functions
  • Net Carbs (5%): Limited to maintain ketosis (typically 20-50g daily)
Disclaimer: These calculations provide estimates for informational purposes only. Consult with a healthcare professional before starting any new diet, especially if you have pre-existing health conditions.

Frequently Asked Questions

What are net carbs and why do they matter on keto?

Net carbs are total carbohydrates minus fiber and sugar alcohols. They matter because fiber and most sugar alcohols don't significantly impact blood sugar levels, so they don't count toward your daily carb limit for maintaining ketosis.

How long does it take to get into ketosis?

Typically, it takes 2-7 days of consuming fewer than 50g of net carbs daily to enter ketosis. Factors like your metabolism, activity level, and previous diet can affect this timeline.

Can I adjust my keto macros over time?

Yes, it's recommended to recalculate your macros every 10-15 pounds of weight loss or if your activity level changes significantly. As you lose weight, your calorie and macro needs will decrease.

What's the difference between standard and high-protein keto?

Standard keto maintains a higher fat percentage (70-75%) with moderate protein (20-25%), while high-protein keto increases protein to 30% and slightly reduces fat to 65%. High-protein keto may be better for athletes or those wanting to preserve muscle mass.

Why is my calorie intake different from other calculators?

Different calculators may use different equations (Mifflin-St Jeor vs. Harris-Benedict), activity multipliers, or assumptions about calorie deficits/surpluses. Our calculator uses the most current and accurate equations with customizable settings for your specific goals.