Ketogenic Diet Macro Calculator

How to calculate Keto calculator?

The calculator combines your basal metabolic rate, an activity multiplier, and your chosen goal adjustment to estimate daily calories and macronutrient targets for a ketogenic diet.

Key formula: target_calories = (bmr_result × activity_multiplier) + goal_calorie_adjustment

Using the Keto calculator calculator: an example

Example inputs: Age 30, Weight 70 kg, Height 170 cm, Activity: Lightly Active, Goal: Lose Weight (-500 kcal/day).

Step-by-step calculation:

1. Calculate BMR (e.g., Mifflin–St Jeor) → example BMR ≈ 1600 kcal/day.
2. Apply activity multiplier (Lightly Active = 1.375) → TDEE ≈ 1600 × 1.375 = 2200 kcal/day.
3. Apply goal adjustment (Lose Weight = −500) → Target calories ≈ 2200 − 500 = 1700 kcal/day.
4. Distribute keto macros (example: 5% carbs, 25% protein, 70% fat) → carbs ≈ 21 g, protein ≈ 106 g, fat ≈ 132 g.

Frequently Asked Questions

What is the activity multiplier?

The activity multiplier scales your BMR to estimate total daily energy expenditure; choose the option that best matches your usual level of physical activity.

How are carbohydrates set for keto?

Keto carbohydrate targets are intentionally low (typically 20–50 g/day) to support ketosis; the calculator converts a small percentage of total calories into grams of carbs.

Can I adjust protein for my needs?

Yes. Protein can be modified based on activity level, goals, or clinical guidance; adjust conservatively and consult a professional for personalized advice.

Is this calculator suitable for everyone?

This tool provides general estimates and is not a substitute for medical or dietary advice. People who are pregnant, breastfeeding, or have medical conditions should consult a healthcare professional before starting keto.