KETO CALCULATOR

Ketogenic Calculator

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

We use the information you put in to create an accurate keto nutrition profile for you.

YOUR GENDER

MALE

FEMALE

YOUR AGE

Years

YOUR HEIGHT

Ft In

YOUR WEIGHT

BODY FAT PERCENTAGE

What is your body fat percentage?

BMI and body fat are two different measurements. If you don't have calipers or a DEXA machine, use our guide to visually estimate body fat percentage.

DEFICIT / SURPLUS

What are your end goals of a ketogenic diet?

It's recommended to never go above a 30% calorie deficit. It's also recommended that you never go above a 15% calorie surplus. If selected Maintain put input as 0.If you do, negative results may happen.

ACTIVITY LEVEL

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.

CARBS & PROTEIN

How many carbs do you want to consume?

It is highly recommended that on a ketogenic diet, you keep your carb intake to 5% or less of total calories. This works out to be an average of 20g net carbs a day.

How much protein do you want to consume?

Protein shouldn't be over-consumed on a ketogenic diet. If too much is eaten, it could lead to slower weight loss and smaller levels on ketones in the blood.

If you're sedentary, we suggest between 0.6g and 0.8g protein.

If you're active, we suggest between 0.8g and 1.0g protein

If you lift weights, we suggest between 1.0g and 1.2g protein.

How much should you be eating per day?

Total Calories Intake Advised

Protein Intake Advised

Fats Intake Advised

Carb Intake Advised