This simple Keto Calculator is an easy way to give you a foundation on the Macronutrient Ratios, in grams and percentages, to base your Ketogenic Diet around. Your focus (for the first month at least) should be on your Macronutrients, not your “Daily Calories Consumed”, as you enter into a new and better way of eating.
Calculating Body Measurements
Enter your current weight in pounds or kilograms into the Keto Calculator then add your body fat percentage.
The most important thing for those beginning the Ketogenic Diet is not total calories consumed ( to start with ) it is your elimination of carbohydrates.
By sticking with the Macro portions of 70% Fat, 25% Protein and 5% (no more than 30gram) Carbohydrates, it has been proven that your appetite will become suppressed naturally. A high fat diet is very satisfying.
Do this and you will see a dramatic loss in weight. For more info on Keto Dieting and the psychology of it all read our article here.
Measuring Body Fat
You can measure body fat ” at home” with skin fold measurements this is explained on page 129 in The Art and Science of Low Carb Living by Dr. Jeff S. Volek and Dr. Stephen D. Phinney. We highly recommend it, read it if you want to really educate yourself about Ketogenic Dieting. There are also expensive scans such as DXA or DEXA scans which will give you the most accurate and visual summation of your body composition.
If you want to measure your skin folds you will need some inexpensive skin fold calipers that you can find here.
If you are well overweight and for the purpose of simplicity just put 45 into the Keto Calculator for your Body Fat measurement. The resulting macros will be perfect for you. Don’t get caught up in the technicalities, however, as they often just become another excuse. Just get started!
For the purpose of progress and record keeping take photos weekly (at the same time and day) use circumference measurements around the waist, thighs, chest and upper arms.
BMR – Basal Metabolic Rate
BMR is energy the body expends under normal conditions at rest. The Keto Calculator calculates your BMR based on weight and body fat percentage
TEF-Thermic Effect of Food
TEF is calculated at a baseline of 10% of BMR but varies from individual to individual dependent on various metabolic functions.
BMR + TEF
Lifestyle, Day to Day Activity:
Select your daily routine and activity level below, not including added or deliberate exercise.
|Sedentary – Sitting most of the day|
|Lightly Active – Walking a lot, retail, etc.|
|Moderately Active – Walking constantly, fast paced enviro.|
|Vigorously Active – Physically intense, bricklayers, etc|
|Custom – I’ll set my TDEE in the form below|
Input your TDEE into the Keto Calculator form below if you know your daily expenditure. If you’re using a Fitbit or similar fitness tracker, you can enter your extra calories burnt into the custom TDEE. You can purchase a Fitbit and various other types of fitness trackers here.
Set your goals in the Keto Calculator form below by selecting one of the three options. The result will adjust as a percentage of your daily calorie needs whether it be a deficit, maintain or surplus to your base TDEE above.
Ketogenic Diet Goal
|Lose Body Fat|
|Maintain Current Weight and Shape|
|Build Lean Muscle|
Calories without Exercise
This is the amount of calories required to achieve your above-mentioned goals without exercise.
Daily Exercise Info
Set your exercise information into the Keto Calculator fields below to give you an idea of how many calories it will add to your Daily Calorie limit
|Activity||Minutes||Kcal burned / min||Total Kcal burned|
Calories with Exercise
The Keto Calculator will adjust this figure dependant on your input in the Daily Exercise section above.
Keto Calculator Daily Macros Results
To lose fat and maintain muscle, leave protein ratio at 0.6 you may adjust the Keto Calculator upwards to 1.0 grams of protein in maintenance or muscle gaining mode.
If you’ve reached your weight loss goal and want to build lean muscle mass, do not exceed 1.0 if you wish to stay in ketosis and reap the keto diets many benefits, physically and cognitively.
Be aware that excess protein can and will throw you out of ketosis and too little protein will see you unable to maintain lean mass (muscle).
You will note that the total calories for fat per gram in the keto calculator results are much more than both protein and carbohydrates calories per gram. That is because fat contains 9 calories per gram compared to proteins 4 calories per gram as well as carbohydrates 4 calories per gram.
Daily Ketogenic Macronutrient Breakdown as a Percentage