Congratulations on your decision to try out the keto lifestyle! Whatever your goals are, we want to help you be successful. We’ve designed this calculator to help provide you with recommendations for how much fat, protein and carbs you can enjoy each day. We know and believe that everybody is different which is why we need you to tell us a few things about yourself before we can give you the answers you’re looking for!
You can check out our detailed explanation of how we calculate each person’s unique daily intake here . Otherwise, just fill out the fields below, and then we’ll handle all the math and equations
Note: As with any diet change, we recommend you talk to a medical professional first before you embark on your keto journey!
How to Use This Keto Calculator
- 1 Choose a unit of measure and input your data under "Calculate Your TDEE".
- 2 Define your goal: do you want to lose, maintain, or gain weight?
- 3 Check your results and try to plan your diet around the provided personalized macros.
StepCalculate Your TDEE (Total Daily Energy Expenditure)
StepTell Us Your Goals
Do you want to lose, maintain, or gain weight? Depending on your goals, you’ll need to adjust the slider below. The circle on the slider is currently set at 0 so if you don’t change it, we’ll tell you the correct percentage of each macronutrient to consume in order to maintain your body weight. If you want to lose weight, slide the circle to the left. If you want to gain weight, slide it to the right. The higher the percentage (positive or negative) the sooner you’ll see results, but the most important thing is choosing an option that isn’t too difficult and that you feel like you can realistically maintain.
We recommend no more than a 30% caloric deficit for weight loss or 15% caloric surplus for weight gain.
Grams per day:
Grams per meal:
The numbers above are your personalized keto macros presented in grams per day and per meal. There’s also a formula to help you calculate your daily calories. Fat provides 9 calories per gram, while carbohydrates and protein provide 4 calories per gram. Use this info to calculate the calorie intake for each macro.
For example: if your recommended daily carb intake is 30 grams, multiply that by 4 (calories per gram) and you get a daily limit of 120 calories for carbs (30 X 4 = 120).
How Does the Keto Calculator Work?
The Keto Calculator looks at each person as unique. Based on the information you provide, it will calculate how many calories you need to consume and what your macronutrient breakdown should be to meet your goals.
Macronutrients (aka: macros) are the largest nutritional components of our foods and include carbohydrates, fat and protein. The proportion of macros in your daily diet can make – or break – a diet plan for many people.
The standard macronutrient recommendation for a typical American diet is approximately 50-55% carbohydrates, 15-20% protein and around 30% fat. This typical diet prompts the body to burn carbohydrates for energy. However, for the keto diet, the standard macro intake is 5-10% carbohydrates, 15-30% protein and 60-75% fat, By minimizing your carbohydrate intake, the keto diet basically flips a switch on your metabolism, instead prompting your body to burn fat for energy (called ketosis), which uses calories at a faster rate and spurs on more rapid weight loss.
However, everybody is different and some people find greater success with slight variations of this breakdown. This is why it’s great to consult with a dietitian or keto calculator to make sure your particular macro-nutrient breakdown will fit your lifestyle and help you reach your goals.
In order to provide you with the most accurate recommendation, our keto calculator will ask you to tell us the following information about yourself:
- Your age
- Your gender
- Your current weight
- Your current height
- Your body composition (lean or overweight)
- Your daily activity level
- Your exercise routine
- Your personal goal (e.g. weight loss, maintenance or gain)
Each of these factors contribute to an algorithm that considers how everyone is biologically different, leads different lifestyles and has different goals. Based on the information you provide,our calculator will tell you what your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) are.
What does my Basal Metabolic Rate (BMR) mean?
Even if you spend the day in bed and don’t move a muscle, your body is using energy and burning calories performing basic functions like breathing and sending blood to your muscles. Your Basal Metabolic Rate (BMR) is simply an estimate of how many calories your body needs, at minimum, to stay up-and-running! For this reason, a lot of people will describe your BMR as a measurement of how fast your metabolism is. Everyone’s BMR is different based on their age, weight, gender and activity level.
While regular exercise can speed up your metabolism, it does naturally slow down with age. Therefore, two women with the same height, weight, body fat percentage and exercise routine will still have different BMR’s based on their age.
Additionally, men usually have higher BMR’s than women since their bodies produce more testosterone and have a lower fat percentage per pound.
What does my Total Daily Energy Expenditure (TDEE) mean?
While your BMR is an estimate how many calories your body needs to function at its most basic level, your Total Daily Energy Expenditure (TDEE) is a more comprehensive estimate of how many calories you burn daily. Simply put, your TDEE is a combination of your BMR plus any additional calories your body burns through daily movement and exercise.
The more active you are, the higher your TDEE will be. If you work a job where you’re on your feet all day and walking a lot, your TDEE will be higher than someone who sits at a desk. If you regularly exercise, you’ll also have a higher TDEE.
Once we know your TDEE, our calculator will have a baseline for how many calories it needs to subtract or add from your daily caloric intake to reach your goals. If you want to lose weight, you’ll need to eat less calories than your body burns (a.k.a. caloric deficit). If you want to gain weight, you’ll need to eat more calories than your TDEE (a.k.a. caloric surplus).
How do you create a Caloric Surplus or Deficit?
3, 500 caloriesequalsabout one pound of fat. That means that in order to gain one pound or lose one pound, you’ll have to create a 3,500-calorie surplus or deficit in your diet and exercise. We calculate that surplus or deficit based on your TDEE and how moderate or aggressive your weight change goals are.
For example, to lose 1 pound per week, you would need to be in a caloric deficit of 3,500 calories for that week. So, the calculator might suggest a 500-calorie per-day deficit to amount to a 3,500 calorie-deficit at the end of a 7-day week. By tracking your food intake and your exercise using a mobile app or fitness tracker, you can make sure you’re on track with your weight loss goals.
Now, if you can burn 250 calories per day with exercise on top of that 500-calorie deficit, this would amount to a total 5,250-calorie deficit for the week. With a 5,250-calorie deficit, you’ll be on track to lose 1.5 pounds per week.
Is your head spinning? Don’t get freaked out by the math. Our calculator can do all of these calculations for you and provide a safe calorie recommendation (generally a minimum of 1,200 calories each day) and macro proportions divided accordingly.