Keto calculator

Keto Calculator tool to calculate macros and calories for the keto Diet #ketotool #ketocalc #ketodiet #improvehealth #health

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

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

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:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
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:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

Emilie MASI

Registered Nurse, Masters in Advanced Nursing Practice Graduate Diploma of Wound Care Working towards Masters of Wound Care

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