How Do I Use the Keto Diet Calculator?
This keto diet calculator helps determine your daily macronutrients intake of Calories, Fat, Protein, and net Carbohydrates. After you input your weight, height, and body fat percentage you will be presented with a set of recommendations you can follow, depending on your goal. The first suggestion you receive is Maintenance: when you’ve accomplished your goal (weight loss or weight gain), this table showcases the number of macronutrients necessary to maintain a healthy, stable weight using the keto meal plan. The other recommendations display healthy macronutrient limits necessary for healthily losing or gaining weight.
The following section is the Goal area. You can select either Weight Loss, Weight Gain, or Custom. If weight loss is your goal, three different levels of caloric deficits are presented: Small, Moderate, and Large. If weight gain is your goal, three different levels of caloric surpluses are presented: Small, Moderate, and Large.
The Keto Diet Calculator is an estimator tool and might not apply to all individuals. Before following the recommendations, you should verify with a health professional who is familiar with your health situation or can provide more concise suggestions based on the results displayed.
Ageyears
Weightstones lbs
Heightfeet inches
Body fat%
Net carbsgrams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
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 | % |
Goal
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 | % |
Ready to Find Keto-Friendly Foods?
Now that your macronutrient limits are known, it’s time to find keto-friendly foods. You can click here to begin your search using the keto food search engine, or read the Getting Started guide to discover the features available to help you research keto options at restaurants and stores. Stay tuned for other guides to help you integrate the ketogenic diet into your lifestyle. In the meantime, check out how to stick with the keto diet.