Keto Diet Calculator for Fat Loss
Calculate your ideal macronutrient intake for ketogenic fat loss.
Male
Female
Sedentary (little to 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)
0.25 kg (slow and steady)
0.5 kg (moderate)
1 kg (aggressive)
Your Keto Macronutrient Targets
Total Daily Calories: — kcal
Protein: — g
Fat: — g
Net Carbohydrates: — g
These are estimates. Consult a healthcare professional for personalized advice.
Understanding Your Keto Macronutrient Calculation for Fat Loss
The ketogenic diet is a very low-carbohydrate, high-fat diet. By significantly reducing carbohydrate intake and replacing it with fat, your body enters a metabolic state called ketosis. In ketosis, your body becomes more efficient at burning fat for energy. This calculator helps you determine your personalized macronutrient targets (protein, fat, and net carbohydrates) to support fat loss while on a ketogenic diet.
The Calculation Process:
Our calculator uses a multi-step process to arrive at your recommended macros:
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Basal Metabolic Rate (BMR): We first estimate your BMR using the Mifflin-St Jeor equation, a widely accepted formula for calculating resting energy expenditure.
- 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
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Total Daily Energy Expenditure (TDEE): Your BMR is then adjusted based on your activity level to estimate your TDEE, which is the total number of calories you burn per day.
- Sedentary: TDEE = BMR × 1.2
- Lightly Active: TDEE = BMR × 1.375
- Moderately Active: TDEE = BMR × 1.55
- Very Active: TDEE = BMR × 1.725
- Extra Active: TDEE = BMR × 1.9
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Calorie Deficit for Fat Loss: To promote fat loss, we create a calorie deficit. A common deficit is around 500-1000 calories per day for a loss of 0.5-1 kg per week. Our calculator uses your specified weekly weight loss goal to determine the appropriate calorie deficit:
- 1 kg of fat is approximately 7700 calories.
- Weekly deficit = 7700 calories/kg × weekly weight loss goal (kg)
- Target Daily Calories = TDEE – (Weekly deficit / 7)
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Macronutrient Breakdown (Keto Ratio): The ketogenic diet typically follows a macronutrient ratio of roughly 70-75% fat, 20-25% protein, and 5-10% net carbohydrates. We adjust these based on your body composition.
- Protein: Calculated based on lean body mass to preserve muscle. A common target is 1.6-2.2 grams of protein per kilogram of lean body mass. Lean Body Mass (LBM) = Total Weight – (Total Weight × Body Fat Percentage / 100). For simplicity and common practice in keto, we often target protein based on total weight for individuals aiming for fat loss, around 1.2-1.7g per kg of target weight or current lean mass. Our calculation uses a value derived from lean body mass to ensure muscle preservation. Let's approximate Protein (g) = LBM * 1.5g/kg or a value that aligns with a typical keto macro split. A more standard approach in keto calculators is to determine protein based on a g/kg body weight or lean body mass. We will use a calculation based on Lean Body Mass for better accuracy:
Lean Body Mass (LBM) = currentWeight * (1 – (bodyFatPercentage / 100))
Protein Target (g) = LBM * 1.6 (a common recommendation for preserving muscle during weight loss) - Net Carbohydrates: Typically kept very low, often between 20-50 grams per day, to induce and maintain ketosis. We aim for around 5% of total daily calories.
- Fat: The remainder of your daily calories will come from fat.
- Protein: Calculated based on lean body mass to preserve muscle. A common target is 1.6-2.2 grams of protein per kilogram of lean body mass. Lean Body Mass (LBM) = Total Weight – (Total Weight × Body Fat Percentage / 100). For simplicity and common practice in keto, we often target protein based on total weight for individuals aiming for fat loss, around 1.2-1.7g per kg of target weight or current lean mass. Our calculation uses a value derived from lean body mass to ensure muscle preservation. Let's approximate Protein (g) = LBM * 1.5g/kg or a value that aligns with a typical keto macro split. A more standard approach in keto calculators is to determine protein based on a g/kg body weight or lean body mass. We will use a calculation based on Lean Body Mass for better accuracy:
Interpreting Your Results:
Total Daily Calories: This is your target calorie intake to achieve your desired weekly weight loss while maintaining ketosis.
Protein (g): Adequate protein is crucial to prevent muscle loss during a calorie deficit. This target helps preserve lean body mass.
Fat (g): Fat is your primary energy source on the keto diet. This target ensures you have enough energy to function while in ketosis.
Net Carbohydrates (g): Keeping net carbs (Total Carbs – Fiber) low is essential for ketosis. Aim to stay within this target range.
Important Considerations:
This calculator provides an estimate. Individual metabolic rates and responses can vary. It's always recommended to consult with a healthcare professional, registered dietitian, or nutritionist before starting any new diet, especially a restrictive one like the ketogenic diet. They can help you tailor the plan to your specific health needs and goals. Monitor your progress and adjust as needed.