Keto Meal Calculator

Keto Meal Macro Calculator

Use this calculator to determine your ideal daily macronutrient intake (fats, proteins, and carbohydrates) for a ketogenic diet, tailored to your body metrics, activity level, and fitness goals.

function calculateKetoMacros() { var weightLbs = parseFloat(document.getElementById('weightLbs').value); var heightInches = parseFloat(document.getElementById('heightInches').value); var ageYears = parseFloat(document.getElementById('ageYears').value); var gender = document.getElementById('gender').value; var activityLevel = document.getElementById('activityLevel').value; var goal = document.getElementById('goal').value; var resultsDiv = document.getElementById('ketoResults'); // Input validation if (isNaN(weightLbs) || weightLbs <= 0 || isNaN(heightInches) || heightInches <= 0 || isNaN(ageYears) || ageYears <= 0) { resultsDiv.innerHTML = 'Please enter valid positive numbers for all fields.'; return; } // Convert imperial to metric for BMR calculation var weightKg = weightLbs * 0.453592; var heightCm = heightInches * 2.54; // Step 1: Calculate Basal Metabolic Rate (BMR) using Mifflin-St Jeor Equation var bmr; if (gender === 'male') { bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * ageYears) + 5; } else { // female bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * ageYears) – 161; } // Step 2: Calculate Total Daily Energy Expenditure (TDEE) var activityFactor; switch (activityLevel) { case 'sedentary': activityFactor = 1.2; break; case 'light': activityFactor = 1.375; break; case 'moderate': activityFactor = 1.55; break; case 'heavy': activityFactor = 1.725; break; case 'athlete': activityFactor = 1.9; break; default: activityFactor = 1.2; // Default to sedentary } var tdee = bmr * activityFactor; // Step 3: Adjust TDEE for Goal var targetCalories; switch (goal) { case 'lose': targetCalories = tdee * 0.80; // 20% calorie deficit break; case 'maintain': targetCalories = tdee; break; case 'gain': targetCalories = tdee * 1.15; // 15% calorie surplus break; default: targetCalories = tdee; // Default to maintain } // Step 4: Calculate Macronutrients based on Keto Ratios // Standard Keto Ratios: ~70% Fat, ~25% Protein, ~5% Carbs var fatRatio = 0.70; var proteinRatio = 0.25; var carbRatio = 0.05; var fatCalories = targetCalories * fatRatio; var proteinCalories = targetCalories * proteinRatio; var carbCalories = targetCalories * carbRatio; // Convert calories to grams // 1g Fat = 9 calories // 1g Protein = 4 calories // 1g Carbs = 4 calories var fatGrams = fatCalories / 9; var proteinGrams = proteinCalories / 4; var carbGrams = carbCalories / 4; // Display results resultsDiv.innerHTML = `

Your Keto Macro Targets:

Target Daily Calories: ${Math.round(targetCalories)} kcal Fats: ${Math.round(fatGrams)}g (${Math.round(fatCalories)} kcal) Proteins: ${Math.round(proteinGrams)}g (${Math.round(proteinCalories)} kcal) Net Carbs: ${Math.round(carbGrams)}g (${Math.round(carbCalories)} kcal) These are general guidelines. Individual needs may vary. Always consult with a healthcare professional or registered dietitian. `; } .keto-meal-calculator-container { font-family: 'Arial', sans-serif; max-width: 700px; margin: 20px auto; padding: 25px; border: 1px solid #e0e0e0; border-radius: 10px; background-color: #fdfdfd; box-shadow: 0 4px 12px rgba(0, 0, 0, 0.05); color: #333; } .keto-meal-calculator-container h2 { text-align: center; color: #2c3e50; margin-bottom: 20px; font-size: 1.8em; } .keto-meal-calculator-container p { line-height: 1.6; margin-bottom: 15px; color: #555; } .calculator-form .form-group { margin-bottom: 15px; display: flex; flex-direction: column; } .calculator-form label { font-weight: bold; margin-bottom: 5px; color: #444; font-size: 0.95em; } .calculator-form input[type="number"], .calculator-form select { width: 100%; padding: 10px 12px; border: 1px solid #ccc; border-radius: 5px; font-size: 1em; box-sizing: border-box; background-color: #fff; transition: border-color 0.3s ease; } .calculator-form input[type="number"]:focus, .calculator-form select:focus { border-color: #007bff; outline: none; box-shadow: 0 0 0 2px rgba(0, 123, 255, 0.25); } .calculator-form button { display: block; width: 100%; padding: 12px 20px; background-color: #28a745; color: white; border: none; border-radius: 5px; font-size: 1.1em; font-weight: bold; cursor: pointer; margin-top: 20px; transition: background-color 0.3s ease, transform 0.2s ease; } .calculator-form button:hover { background-color: #218838; transform: translateY(-2px); } .calculator-form button:active { transform: translateY(0); } .calculator-results { margin-top: 30px; padding: 20px; border: 1px solid #d4edda; background-color: #e9f7ef; border-radius: 8px; color: #155724; font-size: 1.1em; } .calculator-results h3 { color: #155724; margin-top: 0; margin-bottom: 15px; font-size: 1.5em; text-align: center; } .calculator-results p { margin-bottom: 10px; color: #155724; } .calculator-results p strong { color: #0f3d1a; } .calculator-results .error { color: #dc3545; background-color: #f8d7da; border-color: #f5c6cb; padding: 10px; border-radius: 5px; text-align: center; } .calculator-results .note { font-size: 0.85em; color: #6c757d; margin-top: 20px; text-align: center; }

Understanding the Ketogenic Diet and Macro Calculation

The ketogenic (keto) diet is a very low-carb, high-fat diet that involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Why Macro Calculation is Crucial for Keto

Unlike other diets, the keto diet relies heavily on specific macronutrient ratios to achieve and maintain ketosis. Simply cutting carbs isn't enough; you need to ensure you're consuming enough fat to fuel your body and a moderate amount of protein to preserve muscle mass, all while keeping carbs very low. Our calculator helps you determine these precise amounts based on your individual needs.

How the Calculator Works

Our Keto Meal Macro Calculator uses a multi-step process to provide personalized recommendations:

1. Basal Metabolic Rate (BMR) Calculation: We start by estimating your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. This formula takes into account your weight, height, age, and gender to determine the number of calories your body burns at rest to maintain basic bodily functions.
   • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
   • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
2. Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). This is the total number of calories you burn in a day, including exercise and daily activities. The activity factors range from 1.2 (sedentary) to 1.9 (extra active).
3. Goal Adjustment: Based on your goal (lose, maintain, or gain weight), your TDEE is adjusted. For weight loss, a calorie deficit (e.g., 20%) is applied. For weight gain, a surplus (e.g., 15%) is added. For maintenance, your TDEE is used as is.
4. Keto Macro Ratios: Finally, your adjusted target daily calories are broken down into macronutrients using standard ketogenic ratios:
   • Fats: Approximately 70% of total calories. Fats are the primary energy source on keto.
   • Proteins: Approximately 25% of total calories. Sufficient protein is vital for muscle maintenance and satiety.
   • Net Carbs: Approximately 5% of total calories. Keeping carbs very low is essential for ketosis.
   These calorie amounts are then converted into grams using the following values: 1 gram of fat = 9 calories, 1 gram of protein = 4 calories, and 1 gram of carbohydrates = 4 calories.

Example Calculation:

Let's consider a 30-year-old male, 180 lbs (81.6 kg), 70 inches (177.8 cm) tall, moderately active, aiming to lose weight:

1. BMR: (10 * 81.6) + (6.25 * 177.8) – (5 * 30) + 5 = 816 + 1111.25 – 150 + 5 = 1782.25 kcal
2. TDEE (Moderately Active, factor 1.55): 1782.25 * 1.55 = 2762.4 kcal
3. Goal (Lose Weight, 20% deficit): 2762.4 * 0.80 = 2209.92 kcal (Target Daily Calories)
4. Keto Macros (70% Fat, 25% Protein, 5% Carbs):
   • Fat Calories: 2209.92 * 0.70 = 1546.94 kcal → 1546.94 / 9 = ~172g Fat
   • Protein Calories: 2209.92 * 0.25 = 552.48 kcal → 552.48 / 4 = ~138g Protein
   • Carb Calories: 2209.92 * 0.05 = 110.5 kcal → 110.5 / 4 = ~28g Net Carbs

This example demonstrates how the calculator provides a precise breakdown to guide your keto meal planning. Remember to focus on whole, unprocessed foods to meet these targets.