Keto Calculator
Calculate your personalized keto diet macros based on age, gender, weight, height, and activity level. Free keto calculator for fat, protein, and carb intake with charts.
About This Calculator
The Keto Calculator helps you determine your personalized macronutrient targets for a ketogenic diet. Whether you are starting keto for weight loss, better energy levels, or metabolic health, this calculator provides your optimal daily intake of fat, protein, and carbohydrates based on your unique body metrics and activity level.
The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE). Your macros are calculated using the standard keto ratio of 70% fat, 25% protein, and 5% carbohydrates, with alternative splits available for high-fat or targeted keto approaches. Fat provides 9 calories per gram, while protein and carbohydrates provide 4 calories per gram.
Regional Notes
India (IN): A ketogenic diet can be adapted using Indian ingredients such as ghee, coconut oil, paneer, eggs, fatty fish, and low-carb vegetables like spinach, cauliflower, and cabbage. Traditional Indian staples like rice, wheat, and lentils are restricted. Consider consulting a dietitian familiar with Indian dietary patterns before starting keto.
United States (US): Keto is widely popular in the US with many packaged keto-friendly options available. The standard American diet is high in carbs, so the transition to keto may require significant meal planning. The USDA dietary guidelines recommend consulting a healthcare provider before starting any restrictive diet.
United Kingdom (UK): The NHS advises caution with very low-carb diets like keto and recommends obtaining essential nutrients from a balanced diet. Keto-friendly options in the UK include full-fat dairy, meats, oily fish, and low-carb vegetables. The British Dietetic Association recommends professional guidance for anyone considering a ketogenic diet.
Methodology
BMR is calculated using the Mifflin-St Jeor equation: For men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5. For women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161. Your BMR is then multiplied by your activity factor (1.2 for sedentary, up to 2.3 for professional athletes) to get your TDEE. Macros are split according to your selected keto ratio, with fat at 9 kcal/g and protein and carbs at 4 kcal/g.
Frequently Asked Questions
What is the keto diet and how does it work?
The ketogenic (keto) diet is a low-carb, high-fat diet that shifts your body's metabolism from burning carbohydrates to burning fat for energy. By drastically reducing carb intake to around 5% of daily calories and increasing fat to 70%, your body enters a metabolic state called ketosis, where it produces ketones from fat to use as fuel.
How are keto macros calculated?
Keto macros are calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, which factors in age, gender, weight, and height. Your BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE). Macros are split as 70% fat, 25% protein, and 5% carbs by caloric value. Fat provides 9 kcal per gram, while protein and carbs provide 4 kcal per gram.
How many carbs can I eat on keto per day?
On a standard keto diet, net carbs should make up about 5% of your daily calorie intake, which typically ranges from 20 to 50 grams per day depending on your total calorie needs. Most people aim for under 30 grams of net carbs daily to maintain ketosis. Net carbs are calculated as total carbs minus fiber and sugar alcohols.
How much protein should I eat on keto?
Protein typically makes up 20-25% of daily calories on a keto diet, which translates to roughly 0.6 to 1.0 grams per pound of lean body mass. Consuming adequate protein is essential to prevent muscle loss while in ketosis, but excessive protein can potentially be converted to glucose through gluconeogenesis.
What foods should I eat on a keto diet?
Keto-friendly foods include fatty fish (salmon, tuna), meat and poultry, eggs, butter, cream, cheese, avocados, nuts and seeds, olive and coconut oil, low-carb vegetables (leafy greens, broccoli, cauliflower, asparagus), and berries in moderation. Avoid bread, pasta, rice, grains, sugary foods, most fruits, beans, and starchy vegetables.
Is the keto diet safe for everyone?
The keto diet is generally safe for healthy individuals, but it may not be suitable for everyone. People with type 1 diabetes, pancreatitis, liver failure, or fat metabolism disorders should avoid it. Those with type 2 diabetes or taking medication should consult a doctor before starting. Pregnant or breastfeeding women should also seek medical advice. Always consult a healthcare professional before beginning any significant dietary change.
What is keto flu and how long does it last?
Keto flu is a short-term response to drastically reducing carbohydrate intake, typically lasting 3 to 7 days. Symptoms include headache, fatigue, nausea, dizziness, irritability, and brain fog. These occur as your body transitions from burning glucose to burning fat for fuel. Staying hydrated, increasing electrolyte intake, and getting adequate rest can help alleviate symptoms.
How do I know if I am in ketosis?
Common signs of ketosis include increased thirst and dry mouth, frequent urination, reduced appetite, temporary fatigue, and a fruity breath odor from acetone. For more accurate measurement, you can use urine ketone strips, a blood ketone meter measuring beta-hydroxybutyrate (BHB), or a breath ketone analyzer. Optimal blood ketone levels for nutritional ketosis range from 1.5 to 3.0 mmol/L.