Ketogenic Calculator

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Starting on a Ketogenic diet? Lets calculate how much you should eat.

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

WHAT UNIT TYPE DO YOU
PREFER?

METRIC

IMPERIAL

YOUR GENDER

HEIGHT AND WEIGHT

YOUR AGE

ACTIVITY LEVEL

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.

Athlete Bodybuilder
A day at gym where you perform different exercies. (i.e. weight lifting, stamina building).

BODY FAT PERCENTAGE

What is your body fat percentage?

BMI and body fat are two different measurements. If you dont have calipers or a DEXA machine, use our guide to visually estimate body fat percentage.

CARBS

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.

Net Carbs in grams.

Select Your Goal.

What are your end goals of a ketogenic diet?

CALCULATE

Results

Maintenance

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

Your BMR is:	1536	kcal
Calories to consume:	2027	kcal
Your fat intake should be:	184	grams

Net Carbs		Protein		Fat
25	grams	69	grams	184	grams
100	kcal	275	kcal	1653	kcal
5	%	14	%	81	%

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:	1804	kcal
Your fat intake should be:	159	grams

Net Carbs		Protein		Fat
25	grams	69	grams	159	grams
100	kcal	275	kcal	1430	kcal
6	%	15	%	79	%

Moderate calorie deficit (22%)

Calories to consume:	1581	kcal
Your fat intake should be:	134	grams

Net Carbs		Protein		Fat
25	grams	69	grams	134	grams
100	kcal	275	kcal	1207	kcal
6	%	17	%	77	%

Large calorie deficit (33%)

Calories to consume:	1358	kcal
Your fat intake should be:	109	grams

Net Carbs		Protein		Fat
25	grams	69	grams	109	grams
100	kcal	275	kcal	984	kcal
7	%	20	%	73	%

Ketogenic Calculator

Starting on a Ketogenic diet? Lets calculate how much you should eat.

Results

Maintenance

Goal

Small calorie deficit (11%)

Moderate calorie deficit (22%)

Large calorie deficit (33%)

Calorie surplus (10%)

Calorie surplus (15%)

Calorie surplus (20%)

Custom adjustment (0%)