Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/sports & physical job)
Your Estimated Ketogenic Macronutrient Ratios:
Understanding Ketosis and Macronutrient Ratios
The ketogenic diet, or "keto diet," is a very low-carbohydrate, high-fat diet that has gained significant popularity for its potential to promote weight loss, improve blood sugar control, and enhance certain health markers. The core principle of the keto diet is to shift the body's primary energy source from carbohydrates to fats. When carbohydrate intake is drastically reduced, the body enters a metabolic state called ketosis. In this state, the liver breaks down fat into molecules called ketones, which then serve as an alternative fuel source for the brain and body.
How the Ketosis Calculator Works
This calculator provides an estimated starting point for your ketogenic macronutrient ratios based on your personal details. It utilizes the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) – the number of calories your body burns at rest. Then, it factors in your activity level to estimate your Total Daily Energy Expenditure (TDEE). Finally, it suggests a typical macronutrient breakdown for a ketogenic diet.
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
2. Total Daily Energy Expenditure (TDEE) Calculation:
TDEE = BMR × Activity Level Multiplier
The activity level multipliers used are standard estimations:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extra Active: 1.9
3. Macronutrient Distribution for Ketosis:
A standard ketogenic diet typically aims for the following macronutrient distribution:
Fat: 70-75% of daily calories
Protein: 20-25% of daily calories
Carbohydrates: 5-10% of daily calories (often aiming for 20-50g net carbs per day)
This calculator shows the percentage breakdown. It's crucial to monitor your body's response and adjust these ratios as needed. For example, if you're experiencing low energy, you might need slightly more fat or protein. If you're not losing weight, you might need to re-evaluate your calorie intake or carbohydrate levels.
Important Considerations:
Net Carbs: Keto diets focus on "net carbs," which are total carbohydrates minus fiber. Ensure you're tracking net carbs.
Protein Intake: While keto is high-fat, adequate protein is essential for preserving muscle mass. Too much protein can be converted to glucose (gluconeogenesis), potentially hindering ketosis.
Electrolytes: As your body adapts to keto, you may lose electrolytes (sodium, potassium, magnesium). Supplementation or mindful food choices are often recommended.
Consult a Professional: This calculator is for informational purposes only and does not substitute professional medical or dietary advice. Always consult with a healthcare provider or a registered dietitian before starting any new diet, especially if you have pre-existing health conditions.
function calculateKetosis() {
var weight = parseFloat(document.getElementById("weight").value);
var height = parseFloat(document.getElementById("height").value);
var age = parseFloat(document.getElementById("age").value);
var gender = document.getElementById("gender").value;
var activityLevel = parseFloat(document.getElementById("activityLevel").value);
var resultDiv = document.getElementById("result-value");
resultDiv.innerHTML = ""; // Clear previous result
if (isNaN(weight) || isNaN(height) || isNaN(age) || weight <= 0 || height <= 0 || age <= 0) {
resultDiv.innerHTML = "Please enter valid numbers for weight, height, and age.";
return;
}
var bmr;
if (gender === "male") {
bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5;
} else { // female
bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161;
}
var tdee = bmr * activityLevel;
// Standard Keto Macros
var fatPercentage = 70;
var proteinPercentage = 25;
var carbsPercentage = 5; // Represents net carbs percentage
var fatCalories = tdee * (fatPercentage / 100);
var proteinCalories = tdee * (proteinPercentage / 100);
var carbCalories = tdee * (carbsPercentage / 100);
var fatGrams = fatCalories / 9; // 9 calories per gram of fat
var proteinGrams = proteinCalories / 4; // 4 calories per gram of protein
var carbGrams = carbCalories / 4; // 4 calories per gram of carbohydrate
var resultHtml = "Estimated Daily Calorie Needs (TDEE): " + tdee.toFixed(0) + " kcal";
resultHtml += "Macronutrient Breakdown:";
resultHtml += "