Keto Calculator
Calculate your personalized ketogenic diet macronutrient ratios and daily calorie needs
Personal Information
Customize Macro Ratios
Keto Diet Guidelines
High Fat
70-80% of daily calories
Focus on healthy fats
Low Carb
5-10% of daily calories
Under 50g net carbs
Moderate Protein
15-25% of daily calories
0.8-1.2g per kg body weight
Keto-Friendly Foods
✓ Fats & Oils
Avocado, olive oil, coconut oil, butter
✓ Proteins
Meat, fish, eggs, cheese
✓ Low-Carb Vegetables
Leafy greens, broccoli, cauliflower
✗ Avoid
Grains, sugar, fruits, potatoes
Understanding the Ketogenic Diet
What is Ketosis?
Ketosis is a metabolic state where your body burns fat for fuel instead of carbohydrates. By drastically reducing carbohydrate intake and replacing it with fat, your body becomes incredibly efficient at burning fat for energy.
How Does Keto Work?
- •Reduces carbohydrate intake to 20-50g per day
- •Forces body to use fat as primary fuel source
- •Produces ketones in the liver from fat breakdown
- •Can lead to rapid weight loss and improved energy
Calculation Methods
BMR Formula (Mifflin-St Jeor):
Men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Activity Multipliers:
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Extremely Active: BMR × 1.9
Note: Individual results may vary. Monitor ketone levels and adjust macros based on your body's response.
Potential Benefits
- ✓Rapid weight loss
- ✓Improved blood sugar control
- ✓Increased mental clarity
- ✓Reduced hunger and cravings
- ✓Improved cholesterol levels
Potential Side Effects
- ⚠Keto flu (fatigue, headaches)
- ⚠Digestive issues
- ⚠Bad breath
- ⚠Difficulty sleeping initially
- ⚠Nutrient deficiencies if not planned well
⚠️ Important Medical Disclaimer
This calculator is for educational purposes only and should not replace professional medical advice. Before starting a ketogenic diet, especially if you have medical conditions such as diabetes, heart disease, kidney problems, or eating disorders, consult with a healthcare provider or registered dietitian. Pregnant and breastfeeding women should not follow a ketogenic diet without medical supervision.