Optimal Keto Macro Calculator
Male
Female
Sedentary (Office job)
Lightly Active (1-2 days/week)
Moderately Active (3-5 days/week)
Very Active (Daily exercise)
Extra Active (Physical labor)
Weight Loss (20% Deficit)
Mild Weight Loss (10% Deficit)
Maintenance (0% Change)
Muscle Gain (10% Surplus)
Your Personalized Keto Plan
Daily Calorie Target:
0 kcal
0g
Net Carbs
0g
Protein
0g
Healthy Fats
*Macro breakdown based on 4kcal/g for carbs/protein and 9kcal/g for fat.
Understanding the Ketogenic Calculator
The Ketogenic (Keto) diet is a high-fat, moderate-protein, and very low-carbohydrate nutritional approach. The primary goal is to transition your body's metabolism from burning glucose (sugar) to burning ketones (fats). This metabolic state is known as ketosis.
How Our Keto Calculator Works
This tool uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for calculating Basal Metabolic Rate (BMR). Here is the logic behind your results:
- BMR Calculation: We determine how many calories your body burns at rest based on your age, weight, height, and gender.
- TDEE Adjustment: Your BMR is multiplied by your activity level to find your Total Daily Energy Expenditure.
- Macro Partitioning:
- Carbs: Kept strictly low (usually 20-30g) to ensure the body stays in ketosis.
- Protein: Calculated based on your body weight to prevent muscle wasting.
- Fat: The remaining calories are allocated to fat, which serves as your primary energy source.
Example Calculation
Imagine a 35-year-old male weighing 90kg at 180cm tall with a sedentary lifestyle looking to lose weight:
- BMR: Approximately 1,885 calories.
- TDEE: 1,885 x 1.2 = 2,262 calories.
- Weight Loss Target (20% Deficit): 1,810 calories per day.
- Macros: 25g Carbs (100 kcal), 144g Protein (576 kcal), and 126g Fat (1,134 kcal).
Tips for Success on Keto
To achieve the best results, focus on high-quality whole foods. For fats, prioritize avocados, olive oil, and grass-fed butter. For protein, choose fatty fish, eggs, and poultry. Always stay hydrated and monitor your electrolyte intake (sodium, magnesium, and potassium) to avoid the "Keto Flu."