keto Calculator and Macro Breakdown
The Keto diet is a very effective way to lose weight and it is really important to know what your macro-requirements are depending on a number of factors. Below is a keto calculator to help you calculate your nutrition requirements for the keto diet.
The keto diet works really well with intermittent fasting, see my post on intermittent fasting below
If you want to read more about the keto diet, the is a website for beginners that I would recommend. Click Here to view.
Starting on a ketogenic diet? Let’s calculate and breakdown your macro requirements.
We use the information you put in to create an accurate keto nutrition profile for you.
Keto Calculator
Ageyears
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
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 | % |
