Free Keto Calculator

Free Keto Calculator

Use this calculator to estimate your daily caloric needs and macronutrient breakdown (carbohydrates, protein, and fat) for a ketogenic diet. This tool helps you tailor your intake based on your age, gender, weight, height, activity level, and fitness goals.

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Your Daily Estimates:

"; resultsHTML += "Basal Metabolic Rate (BMR): " + bmr.toFixed(0) + " calories/day"; resultsHTML += "Total Daily Energy Expenditure (TDEE): " + tdee.toFixed(0) + " calories/day"; resultsHTML += "Target Daily Calories: " + targetCalories.toFixed(0) + " calories/day"; resultsHTML += "

Keto Macronutrient Breakdown:

"; resultsHTML += "Net Carbs: " + netCarbsGrams.toFixed(0) + "g (" + ((netCarbsCalories / targetCalories) * 100).toFixed(1) + "%)"; resultsHTML += "Protein: " + proteinGrams.toFixed(0) + "g (" + ((proteinCalories / targetCalories) * 100).toFixed(1) + "%)"; resultsHTML += "Fat: " + fatGrams.toFixed(0) + "g (" + ((fatCalories / targetCalories) * 100).toFixed(1) + "%)"; resultsHTML += "Note: Net carbs are typically kept below 20-50g for ketosis. Protein is set at 1.2g/kg body weight. Fat makes up the remaining calories."; resultDiv.innerHTML = resultsHTML; }

Understanding Your Keto Calculator Results

The ketogenic diet is a low-carb, moderate-protein, high-fat eating plan that aims to shift your body's metabolism from burning carbohydrates for fuel to burning fat, a state known as ketosis. This calculator provides estimates to help you achieve or maintain ketosis based on your individual needs.

Key Terms Explained:

• Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic bodily functions like breathing, circulation, and cell production. It's the minimum energy required to keep you alive.
• Total Daily Energy Expenditure (TDEE): Your TDEE is your BMR plus the calories you burn through physical activity and digestion. It represents the total number of calories your body expends in a 24-hour period.
• Target Daily Calories: This is your TDEE adjusted for your specific goal (weight loss, maintenance, or gain). For weight loss, a deficit is created; for weight gain, a surplus.
• Net Carbs: In a ketogenic diet, net carbs are the total carbohydrates minus fiber and sugar alcohols (if they don't impact blood sugar). Keeping net carbs very low (typically 20-50g per day) is crucial for entering and maintaining ketosis.
• Protein: Protein intake on keto is moderate. Too little can lead to muscle loss, while too much can be converted into glucose (gluconeogenesis), potentially hindering ketosis. The calculator uses a common guideline of 1.2g per kg of body weight.
• Fat: Fat is the primary energy source on a ketogenic diet. Once your carb and protein targets are met, the remaining calories come from fat to reach your target daily caloric intake.

How to Use These Numbers:

These numbers are a starting point. Listen to your body, monitor your progress, and adjust your intake as needed. For example, if you're not losing weight on a deficit, you might need to slightly reduce your fat intake. If you're feeling sluggish, you might need to slightly increase your fat or ensure you're getting enough electrolytes.

Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.