Keto Calculator - Personalized Ketogenic Diet Plan

Calculate your perfect keto macronutrients and create a customized ketogenic diet plan for your goals.

Personal Information

Unit System

Gender

Age (years)

1845100

Weight (kg)

30kg115kg200kg

Height (cm)

100cm175cm250cm

Activity Level

Light exercise 1-3 days/week

Keto Settings

Primary Goal

Current weight maintenance

Keto Diet Type

Classic ketogenic diet: 75% fat, 20% protein, 5% carbs

Daily Calories

Maintenance calories (weight stability)

Net Carbs Limit

For ketosis maintenance

Keto Type

Standard Keto

% Fat

Macronutrient Distribution

Percentage Breakdown

Daily Targets

Recommended Food Intake

Keto Success Tips

• Drink plenty of water and supplement electrolytes
• Track your food intake using a keto app
• Be patient during the keto adaptation phase (1-4 weeks)
• Focus on whole foods and avoid processed keto products

Are you thinking about starting a ketogenic plan but don't know what the amounts of fat, protein, and carbs are in your diet? Our Keto Calculator helps you determine your ideal keto macro amounts based on your own unique body composition, activity level, and fitness goals.

If you are trying to lose weight, maintain weight, or gain muscle, this keto calculator will provide you with personalized, accurate ketogenic meals that keep you in ketosis.

What is a Keto Calculator?

A Keto Calculator is a smart tool that calculates your total daily calorie needs and the ideal macronutrient ratios for the keto diet, which determines how many grams of fat, protein, and carbs to consume to achieve and maintain ketosis, the metabolic state associated with burning fat for fuel instead of carbohydrates.

Using a keto macro calculator simplifies the process of calculating macros for keto, ensuring you follow the right balance of nutrients without guesswork.

Why use a Keto Calculator?

The ketogenic diet requires a precise ratio of macros to work effectively. A keto diet macro calculator ensures that your fat, protein, and carb intake align with your goals. Typically, a standard keto diet follows this ratio:

Fat: - 70 - 75% of total calories.

Protein: - 20 - 25% of total calories.

Carbohydrates: - 5 - 10% of total calories.

Our keto and macros calculator instantly gives you:

- Your daily calorie target.

- Your net carbs limit (usually around 20 - 30g).

- Recommended macronutrient breakdown.

- Suggested food sources for protein, fat, and low-carb veggies.

How to use the Keto Diet Calculator

Using the Keto Calculator is easy:

Select your unit system (Imperial or Metric).

Enter your age, weight, height, and activity level.

Selct your goal - maintain, lose, or gain weight.

Select your keto diet type (Standard, High Protein, or Cyclical).

See your instant results for calories, macros for keto diet, and recommended food intake.

This information keeps you on track and helps your macros for keto diet align with your lifestyle.

Understanding Keto Macros

"Keto macros" is the measure of the ratio of fats, proteins, and carbohydrates in your diet.

Fat is your main energy source.

Protein manages muscle and metabolism.

Carbs are limited in diet in order to utilize fat for fuel.

Once you use our keto diet macros calculator you will get an explanation of how many grams of each macronutrient to eat each day. This allows you to easily track and meal prep.

Benefits of using a Keto Diet Calculator

Precise macro tracking for quicker ketosis

Tailored results for every body type

Facilitates fat burning while retaining lean muscle

Averts carb over consumption

Allows for easy calculation of macros for keto

If you are ready to seize control over your nutrition and make strides toward your health goals, using our keto diet calculator is the best starting point.

Types of Ketogenic Diets

Standard Keto Diet (SKD)': - 75% fat, 20% protein, 5% carbs - Cliché approach for the majority of people.

High Protein Keto': - 60% fat, 35% protein, 5% carbs - Perfect for athletes, and to retain muscle.

Cyclical Keto (CKD)': - Includes periodic carb re-feed - Advanced athletes and intense training.

Choose the keto variation that fits your lifestyle, activity levels, and health goals best. Most people, as a rule of thumb, will begin by following Standard Keto Diet plan.

Keto Friendly Foods

While you pursue your keto plan, focus on these food groups:

Healthy fats: Avocado, olive oil, coconut oil, nuts, seeds

Quality proteins: Meat, fish, eggs, poultry

Low-carb vegetables: Leafy greens, broccoli, cauliflower

Full-fat dairy: Cheese, butter, heavy cream

Avoid: Grains, sugar, starchy vegetables, most fruits

Focus on whole and nutrient-dense foods, rather than processed keto foods, for the most health benefit.

FAQs

A Keto Calculator calculates your daily caloric intake requirement and calculates the macronutrient ratio for a ketogenic diet. It helps you determine how much fat, protein and carbs you can eat to remain in ketosis.

Keto macro calculators use your age, weight, height, activity level, and goals to estimate an ideal macro intake for the keto diet. It then provides you with a personalized keto meal ratio.

Generally, the macros for keto diet are 70 - 75% fats, 20 - 25% protein, and 5-10% carbs. You adjust these ratios slightly depending on goals and activity levels.

Yes - the keto carb calculator is for beginners and can help you learn to manage how much daily carb intake will help you stay in a state of ketosis.

If you are not calculating the macros accurately for keto, then you won't stay in ketosis, you may go over on carb intake, and it simply can take away from your success in fat burning, energy levels, etc.

Absolutely! - The keto diet calculator can be customized for weight gain, fat loss, or maintenance. Just select your goal, and it will calculate the correct macros accordingly.