Keto Calculator
Calculate your optimal ketogenic macros for weight loss, maintenance, or muscle gain.
Your Recommended Keto Macros
2027 calories per day
Keto Calculator Guide
What is the Keto Calculator
The Keto Calculator is a personalized nutrition tool that estimates your daily macronutrient needs—carbohydrates, protein, and fat—based on your body metrics and lifestyle. Whether you’re starting keto to lose weight, maintain energy, or build lean muscle, this tool helps you find the right balance to support ketosis effectively.
Key Features
- Quick results tailored to your weight, height, age, activity level, and goals
- Optional body fat input for more accurate protein calculations
- Visual macros chart shows carb, protein, and fat balance at a glance
- Unit toggles for kg/lbs and cm/ft
- Mobile-friendly and shareable via social media or direct link
Why Use This Tool
The ketogenic diet emphasizes low carbohydrates, moderate protein, and high fat to shift the body into fat-burning mode. This calculator does the math for you, so you can focus on your food choices with confidence.
How to Use the Keto Calculator
- Enter Personal Information
- Age
- Sex
- Weight (kg or lbs)
- Height (cm or ft/in)
- Body fat percentage (optional but recommended)
- Select Your Activity Level Options range from Sedentary to Extra Active.
- Set Keto Preferences
- Net Carbs Limit (e.g., 20g typical for keto)
- Protein Ratio (Low, Moderate, or High depending on muscle or activity)
- Calorie Goal (deficit, maintenance, or surplus)
- Calculate Your Results View:
- Total daily calories
- Daily grams of carbs, protein, and fat
- Pie chart for macro distribution
- Reset or Share
- Use Reset to start over
- Share the tool with others via Facebook, Twitter, LinkedIn, WhatsApp, or Copy Link
Example
You’re a 30-year-old male, 70 kg, 175 cm tall, lightly active, aiming for weight loss:
- Enter: 30 (age), male, 70 kg, 175 cm
- Set: Lightly Active, Net Carbs = 20g, Moderate Protein, 15% Deficit
- Result: approx. 2027 calories with 20g carbs, 123g protein, 158g fat
Pro Tips
- Be precise with age, weight, and height for accurate results
- Include body fat % for better protein targeting
- Stick to net carbs under 20–50g daily to maintain ketosis
- Use the macros to build daily meals from keto-friendly foods like eggs, nuts, oils, and fatty fish
Frequently Asked Questions (FAQs)
What are net carbs? Net carbs = Total carbs − fiber. Only net carbs impact ketosis.
Is body fat percentage required? No, but it improves the accuracy of your protein and caloric needs.
How do I change units? Click the toggle buttons next to weight and height to switch between metric and imperial units.
Why am I getting an error? Check that age is 15–80 and all values are valid, positive numbers.
How do I use the macro output? Plan meals that stay within your daily grams of carbs, protein, and fat. Use a food tracking app if needed.
Is this tool for everyone? It’s designed for healthy adults. Consult a registered dietitian for medical advice.
Why We Created This Tool
Keto can be confusing, especially when starting out. We built this calculator to simplify macro tracking so you can confidently follow a ketogenic lifestyle that suits your goals.
Disclaimer
This calculator is for general guidance and educational purposes. It should not be used as a substitute for professional medical or dietary advice.