Keto Calculator

We discussed these calculations in great detail in the chapter “Macronutrient Composition of the Ketogenic Diet”. This page provides a quick summary of the entire chapter on how to calculate your macros.

The ketogenic diet can be an effective tool for weight loss and improving overall health, but it requires careful attention to macronutrient intake and calorie needs. That’s where a keto calculator comes in. By calculating your basal metabolic rate (BMR) and total daily energy expenditure (TDEE), a keto calculator can help estimate your daily calorie needs and guide your macronutrient intake for the ketogenic diet. This tool can be a helpful resource for anyone looking to adopt a ketogenic lifestyle, whether for weight loss or other health benefits. We provide a chart at the bottom to help you with some of the calculations for total caloric intake and total fat intake.

Step 1: Calculate Basal Metabolic Rate (BMR)

• For men: BMR = 88.4 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.68 x age in years)
• For women: BMR = 447.6 + (9.25 x weight in kg) + (3.1 x height in cm) – (4.92 x age in years)

Step 2: Calculate Total Daily Energy Expenditure (TDEE)

• Sedentary: BMR x 1.2
• Lightly active: BMR x 1.375
• Moderately active: BMR x 1.55
• Very active: BMR x 1.725
• Extremely active: BMR x 1.9

Step 3: Determine Caloric Intake for Ketogenic Diet

• For weight loss: TDEE – 500 calories
• For weight maintenance: TDEE
• For weight gain: TDEE + 500 calories

Step 4: Calculate Macronutrient Needs for Ketogenic Diet

Dr. Kneessi recommends ratios of 70% fats, 20% proteins, 10% carbs while using MCT oil.

• Net Carbohydrates: 5-10% of total caloric intake (20-50g/day)
  • Net carbs refer to the total carbohydrate content of a food item minus the amount of fiber
• Protein: 20-25% of total caloric intake (0.6-1g/lb of body weight)
• Fat: 70-75% of total caloric intake (remainder of calories)

Note: These percentages may vary depending on individual needs and goals, and it is important to monitor macronutrient intake and adjust as needed.

Examples of daily caloric needs and recommended fat intake for men and women based on weight and activity level

Men:

Women: