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Calculator Type
instructions
  • Select the Standard Ketogenic Calculator for a classic ketogenic diet of 75% fat, 25% protein, 5% carbohydrate (recommended)
  • Select Specialized Macronutrient Calculator to input specific amounts of fat, protein, and carbohydrate
Unit
Gender
Height & Weight
Age
Activity Level
Choose what describes you best
Calorie Intake Goal
Options :
  • Input “0” to maintain your bodyweight
  • Input a surplus percentage for weight gain
  • Input a deficit percentage for weight loss
    • 5-10% is a small deficit
    • 10-20% is a moderate deficit
    • 20-30% is a large deficit
0
Advanced Fields
Input Your Body Fat(%)
see details
Input Your Protein Ratio
Guide to picking your protein ratio
  • To maintain muscle, leave protein ratio between 0.60 to 0.80 grams per lb of lean body mass (1.3 to 1.7 grams per kg LBM)
  • To gain muscle, the protein ratio should be between 0.8 to 1.2 grams per lb of lean body mass (1.7 to 2.3 grams per kg LBM)
Input Your Total Carb Intake
see details Input the grams of carbs you want to consume on a daily basis

Your Daily Macronutrient Goals

-- Protein (g)
-- Carbs (g)
-- Fat (g)
-- Total Calories
Results Summary

Your Keto Macronutrients Explained

ketogenic-macronutrient-calculator
Using a macronutrient calculator is a great way to estimate how to eat in order to,

a) Get into ketosis
b) Effectively pursue our goals

Let’s recall that for the classical ketogenic diet, our food intake will be,

  • 70-80% of calories from fats
  • 20-25% of calories from protein
  • 5-10% of calories from net carbs (Net carbs are the grams of carbohydrates in a food minus the grams of fiber in it)
With this distribution, a person eating 2,500 calories per day will eat:

Keto Macros

Carbohydrate Intake

For most people, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person’s metabolism is different.
Recommended reading

Protein Intake

Protein should be kept to adequate proportions. Eating too much protein is undesirable because our bodies have a metabolic process named gluconeogenesis which converts excess protein into glycogen and keeps you in glucose burning-mode (i.e. not in ketosis). The word gluconeogenesis has three parts to it,
  1. Gluco coming from the greek root glukos meaning sweet wine.”
  2. Neo new”
  3. Genesis creation.”
To prevent gluconeogenesis, avoid eating more than 1.5 to 2g of protein per kg of lean body mass (0.68 1g of protein per lb. of lean body mass). 
Recommended reading

Fat Intake

The remaining 70-80% of your calories come from fats. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source highquality, healthy fats.
Recommended reading

Using Your Results

Now that we know how to eat for ketosis, it’s time to put the information to good use and help us towards our goals. Many people use keto for one or more of the following benefits:

Preparing For Success

As the saying goes, “failing to prepare is preparing to fail.” The way to set ourselves up for success is to source great foods to nourish our body and get into ketosis. This means our grocery list and pantries will look quite different. Common foods on the ketogenic diet include,

  • Meats: fatty cuts of grass-fed beef, chicken and other poultry, pork, lamb, goat, turkey, veal, and fish sources like salmon, sardines, catfish, tuna, trout.
  • Oils: oils like olive oil, avocado oil, coconut oil, ghee, grass-fed butter, and nuts and seeds.
  • Whole Eggs: preferably organic, free-range. 
  • Dairy: full-fat cheeses, sour cream, full-fat (unsweetened) yogurt, and heavy creams.
  • Low-carb vegetables and fruits: spinach, kale, broccoli, cauliflower, asparagus and other leafy greens. Small quantities of blueberries, strawberries, raspberries, and avocados. 

Recommended reading
Full Ketogenic Diet Food List
Full List of Foods to Avoid on the Ketogenic Diet
How to Start the Ketogenic Diet