Keto Calculator
Our Keto Calculator will help you get an insight into what will work for your shape, size, goals and food regime. This works with any Breakfast, Lunch, Dinner, Dessert or Snack recipes you can find on our platform.
If you’re realistic with the information you enter into the Keto Calculator, you will be provided with a very achievable guide to your personal goals. If you need any further info on getting yourself into a state of Ketosis, we’ll have some comprehensive articles explaining this in detail very shortly! Remember, the Keto Diet consists of high fat, medium protein and low amounts of carbohydrates. We cut out the bread, sugars, grains, flour, sweets, below ground vegetables and most fruits to get our body running ketones for energy.
Good luck and welcome aboard!
Ageyears
WeightKg
Heightmeters (e.g. 1.76 meters = 176 cm)
Weightlbs
Heightfeet inches
Weightstones lbs
Heightfeet inches
Body fat%
Net carbsgrams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Results
Maintenance
Maintenance level is the level at which your weight remains stable.
Your BMR is: | 1536 | kcal |
Calories to consume: | 2027 | kcal |
Your fat intake should be: | 184 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 184 | grams |
100 | kcal | 275 | kcal | 1653 | kcal |
5 | % | 14 | % | 81 | % |
Goal
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
Calories to consume: | 1804 | kcal |
Your fat intake should be: | 159 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 159 | grams |
100 | kcal | 275 | kcal | 1430 | kcal |
6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
Calories to consume: | 1581 | kcal |
Your fat intake should be: | 134 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 134 | grams |
100 | kcal | 275 | kcal | 1207 | kcal |
6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
Calories to consume: | 1358 | kcal |
Your fat intake should be: | 109 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 109 | grams |
100 | kcal | 275 | kcal | 984 | kcal |
7 | % | 20 | % | 73 | % |
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
Calories to consume: | 2231 | kcal |
Your fat intake should be: | 206 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 206 | grams |
100 | kcal | 275 | kcal | 1856 | kcal |
4 | % | 12 | % | 84 | % |
Calorie surplus (15%)
Calories to consume: | 2332 | kcal |
Your fat intake should be: | 218 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 218 | grams |
100 | kcal | 275 | kcal | 1958 | kcal |
4 | % | 12 | % | 84 | % |
Calorie surplus (20%)
Calories to consume: | 2434 | kcal |
Your fat intake should be: | 229 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 229 | grams |
100 | kcal | 275 | kcal | 2059 | kcal |
4 | % | 11 | % | 85 | % |
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Calorie adjustment:%
Custom adjustment (0%)
Your BMR is: | 1536 | kcal |
Calories to consume: | 2028 | kcal |
Your fat intake should be: | 184 | grams |
Net Carbs | Protein | kcal | |||
25 | grams | 69 | grams | 184 | grams |
100 | kcal | 275 | kcal | 1653 | kcal |
5 | % | 14 | % | 81 | % |
Disclaimer:
Please be aware that the Keto Calculator is designed as a tool to assist, and should add to, not replace any advice from medical professionals. All recipes on this platform are designed to assist those serious about Keto for weight loss and lifestyle change.