/* Basic Styling for the Calculator – Can be customized */
.keto-macro-calculator {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
background-color: #f9f9f9;
padding: 25px;
border-radius: 10px;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.1);
max-width: 700px;
margin: 20px auto;
color: #333;
}
.keto-macro-calculator h2 {
color: #2c3e50;
text-align: center;
margin-bottom: 20px;
font-size: 1.8em;
}
.keto-macro-calculator h3 {
color: #34495e;
margin-top: 25px;
margin-bottom: 15px;
font-size: 1.4em;
}
.keto-macro-calculator p {
line-height: 1.6;
margin-bottom: 10px;
}
.calculator-input-group {
margin-bottom: 15px;
display: flex;
flex-wrap: wrap;
align-items: center;
gap: 10px;
}
.calculator-input-group label {
flex: 1 1 150px;
font-weight: bold;
color: #555;
}
.calculator-input-group input[type="number"],
.calculator-input-group select {
flex: 2 1 200px;
padding: 10px;
border: 1px solid #ccc;
border-radius: 5px;
font-size: 1em;
box-sizing: border-box;
}
.calculator-input-group input[type="radio"] {
margin-right: 5px;
}
.calculator-input-group input[type="radio"] + label {
font-weight: normal;
margin-right: 15px;
flex: 0 0 auto; /* Prevent labels from stretching */
}
.keto-macro-calculator button {
display: block;
width: 100%;
padding: 12px 20px;
background-color: #28a745; /* Green for action */
color: white;
border: none;
border-radius: 5px;
font-size: 1.1em;
cursor: pointer;
transition: background-color 0.3s ease;
margin-top: 20px;
}
.keto-macro-calculator button:hover {
background-color: #218838;
}
#ketoResults {
background-color: #e9f7ef;
border: 1px solid #d4edda;
border-radius: 8px;
padding: 20px;
margin-top: 25px;
text-align: center;
}
#ketoResults p {
font-size: 1.1em;
margin-bottom: 8px;
color: #2c3e50;
}
#ketoResults strong {
color: #28a745;
}
#calculatorError {
color: #dc3545;
font-weight: bold;
margin-top: 15px;
text-align: center;
}
.calculator-article {
margin-top: 30px;
padding-top: 20px;
border-top: 1px solid #eee;
}
.calculator-article ul {
list-style-type: disc;
margin-left: 20px;
margin-bottom: 15px;
}
.calculator-article ol {
list-style-type: decimal;
margin-left: 20px;
margin-bottom: 15px;
}
.calculator-article li {
margin-bottom: 5px;
}
/* Responsive adjustments */
@media (max-width: 600px) {
.calculator-input-group {
flex-direction: column;
align-items: flex-start;
}
.calculator-input-group label,
.calculator-input-group input[type="number"],
.calculator-input-group select {
flex: none;
width: 100%;
}
.calculator-input-group input[type="radio"] + label {
margin-right: 10px;
}
}
function calculateKetoMacros() {
var errorDiv = document.getElementById("calculatorError");
errorDiv.innerHTML = ""; // Clear previous errors
document.getElementById("ketoResults").style.display = "none"; // Hide results until valid calculation
// Get input values
var age = parseFloat(document.getElementById("age").value);
var gender = document.querySelector('input[name="gender"]:checked').value;
var weight = parseFloat(document.getElementById("weight").value);
var weightUnit = document.getElementById("weightUnit").value;
var height = parseFloat(document.getElementById("height").value);
var heightUnit = document.getElementById("heightUnit").value;
var activityLevel = document.getElementById("activityLevel").value;
var goal = document.getElementById("goal").value;
var targetNetCarbs = parseFloat(document.getElementById("targetNetCarbs").value);
// Input validation
if (isNaN(age) || age 120) {
errorDiv.innerHTML = "Please enter a valid age (1-120 years).";
return;
}
if (isNaN(weight) || weight <= 0) {
errorDiv.innerHTML = "Please enter a valid weight (greater than 0).";
return;
}
if (isNaN(height) || height <= 0) {
errorDiv.innerHTML = "Please enter a valid height (greater than 0).";
return;
}
if (isNaN(targetNetCarbs) || targetNetCarbs 50) {
errorDiv.innerHTML = "Please enter a valid target net carbs (0-50g).";
return;
}
// Convert to metric units for calculation
var weightKg = (weightUnit === "lbs") ? weight * 0.453592 : weight;
var heightCm = (heightUnit === "inches") ? height * 2.54 : height;
// Step 1: Calculate Basal Metabolic Rate (BMR) – Mifflin-St Jeor Equation
var bmr;
if (gender === "male") {
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) + 5;
} else { // female
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) – 161;
}
// Step 2: Calculate Total Daily Energy Expenditure (TDEE)
var activityMultiplier;
switch (activityLevel) {
case "sedentary":
activityMultiplier = 1.2;
break;
case "light":
activityMultiplier = 1.375;
break;
case "moderate":
activityMultiplier = 1.55;
break;
case "very":
activityMultiplier = 1.725;
break;
case "extra":
activityMultiplier = 1.9;
break;
default:
activityMultiplier = 1.55; // Default to moderate
}
var tdee = bmr * activityMultiplier;
// Step 3: Adjust TDEE for Goal
var targetCalories;
switch (goal) {
case "lose":
targetCalories = tdee * 0.8; // 20% deficit
break;
case "maintain":
targetCalories = tdee;
break;
case "gain":
targetCalories = tdee * 1.15; // 15% surplus
break;
default:
targetCalories = tdee; // Default to maintain
}
// Ensure a minimum healthy calorie intake
if (gender === "female" && targetCalories < 1200) {
targetCalories = 1200;
errorDiv.innerHTML += " Note: Calorie target adjusted to a minimum of 1200 kcal for health reasons.";
} else if (gender === "male" && targetCalories maxProteinCaloriesAllowed) {
caloriesFromProtein = maxProteinCaloriesAllowed;
targetProteinGrams = caloriesFromProtein / 4;
if (targetProteinGrams caloriesFromCarbs
}
// Fat
var minFatGrams = 30; // Minimum 30g fat for a healthy keto diet
var minFatCalories = minFatGrams * 9;
// Calculate current sum of carb and protein calories
var currentCarbProteinCalories = caloriesFromCarbs + caloriesFromProtein;
// If the target calories are too low to accommodate carbs, protein, and minimum fat
if (targetCalories < (currentCarbProteinCalories + minFatCalories)) {
targetCalories = currentCarbProteinCalories + minFatCalories;
errorDiv.innerHTML += " Note: Calorie target adjusted upwards to ensure a minimum of " + minFatGrams + "g fat intake for a ketogenic diet.";
}
// Recalculate fat based on potentially adjusted targetCalories
var caloriesFromFat = targetCalories – caloriesFromCarbs – caloriesFromProtein;
var targetFatGrams = caloriesFromFat / 9;
// Calculate Macro Percentages
var totalMacroCalories = caloriesFromCarbs + caloriesFromProtein + caloriesFromFat;
var carbsPercent = (caloriesFromCarbs / totalMacroCalories) * 100;
var proteinPercent = (caloriesFromProtein / totalMacroCalories) * 100;
var fatPercent = (caloriesFromFat / totalMacroCalories) * 100;
// Display results
document.getElementById("resultCalories").innerHTML = Math.round(targetCalories);
document.getElementById("resultCarbsGrams").innerHTML = Math.round(targetNetCarbs); // Display the input target for carbs
document.getElementById("resultProteinGrams").innerHTML = Math.round(targetProteinGrams);
document.getElementById("resultFatGrams").innerHTML = Math.round(targetFatGrams);
document.getElementById("resultCarbsPercent").innerHTML = carbsPercent.toFixed(1);
document.getElementById("resultProteinPercent").innerHTML = proteinPercent.toFixed(1);
document.getElementById("resultFatPercent").innerHTML = fatPercent.toFixed(1);
document.getElementById("ketoResults").style.display = "block"; // Show results
}
// Optional: Run calculation on page load with default values
// window.onload = calculateKetoMacros;
Keto Diet Macro Calculator
Use this calculator to determine your personalized daily macronutrient targets (fats, proteins, and net carbs) for a ketogenic diet, based on your age, gender, weight, height, activity level, and fitness goals. Achieving the right macro balance is crucial for entering and maintaining ketosis.
kg
lbs
cm
inches
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/physical job/training twice a day)
Lose Weight
Maintain Weight
Gain Weight
Your Estimated Daily Keto Macros:
Estimated Daily Calories: 0 kcal
Net Carbs: 0 g (0%)
Protein: 0 g (0%)
Fat: 0 g (0%)
Understanding Your Keto Macros
The ketogenic 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 Tracking is Essential for Keto
Unlike other diets, the ketogenic diet requires precise tracking of macronutrients (macros) to ensure you stay in ketosis and achieve your goals. The typical macro breakdown for keto is:
- Carbohydrates: 5-10% of daily calories (usually 20-50g net carbs)
- Protein: 20-25% of daily calories
- Fat: 70-75% of daily calories
This calculator helps you determine these targets based on your individual needs. Eating too many carbs will kick you out of ketosis. Eating too much protein can also potentially convert to glucose (gluconeogenesis) and hinder ketosis, though this is less common than carb overconsumption. Eating enough fat is crucial for satiety and energy on a keto diet.
How This Calculator Works
This calculator uses established formulas to estimate your daily energy needs and then distributes those calories into ketogenic macronutrient ratios:
- Basal Metabolic Rate (BMR): First, it calculates your BMR using the Mifflin-St Jeor equation, which estimates the number of calories your body burns at rest.
- Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to determine your TDEE – the total calories you burn in a day, including exercise and daily activities.
- Calorie Adjustment for Goal: Based on your goal (lose, maintain, or gain weight), your TDEE is adjusted to create a calorie deficit or surplus.
- Macronutrient Distribution:
- Net Carbs: Set to your specified low target (e.g., 20g), which is critical for inducing and maintaining ketosis.
- Protein: Calculated based on your body weight and activity level to ensure adequate muscle preservation and satiety without being excessive.
- Fat: The remaining calories are allocated to fat, making it the primary energy source on a ketogenic diet.
Tips for Using Your Results
- Start with the recommended net carbs: Most people aim for 20-25g net carbs per day to ensure ketosis.
- Hit your protein target: Protein is essential for muscle maintenance and repair. Don't undereat protein.
- Eat fat to satiety: Fat is your primary energy source. Eat enough fat to feel full and energized, but don't force-feed it if your goal is weight loss.
- Monitor and adjust: These are estimates. Pay attention to how you feel, your energy levels, and your progress. You may need to slightly adjust your macros over time.
- Consider electrolytes: A common side effect of starting keto is the "keto flu," often due to electrolyte imbalance. Ensure adequate intake of sodium, potassium, and magnesium.
Disclaimer: This calculator provides estimates for informational purposes only and should not be considered medical advice. Consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.