Keto Diet Calculator

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stones lbs

feet inches

Activity Level

Not much activity with little to no exercise. Typically a desk job.

Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.

A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).

A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.

People who do high-intensity training like Crossfit. An average person who exercises four to five times a week.

Body fat
Net carbs

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

What are your end goals of a ketogenic diet?
Step 1:

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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


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

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat

What is a Keto Diet Calculator?

Are you familiar of macronutrients? If not, these are actually what our bodies need to stay alive. Carbohydrates, fats and proteins are the macronutrients that give us energy and sustenance in the form of calories that we eat everyday in foods.

However, not all macros are created equal.

Carbohydrates and protein supply 4 calories of energy per 1 gram while fat consists of 9 calories per 1 gram. Each macro: carbs, protein, and fat can be converted into energy and the body uses each one in different ways. Now, let’s look at how each macro has a specific impact on the body’s ability to produce ketones.

Keto Diet Calculator

Fats : Consist of a very small amount of glucose and are 90 % ketogenic and 10 % anti ketogenic

Proteins : Are generally around 46 % Ketogenic and 54 % anti ketogenic

Carbohydrates: Raise both blood glucose and insulin are 100 %, anti ketogenic and shut down ketone production

Proteins and fats are crucial for the body to function. For instance, proteins are essential for maintaining and building muscle mass. Dietary fats, other the other hand, help in cell production and the absorption of nutrients from other foods.

Okay, but what about sugar?

Yes, sugars are important for energy, but thanks to a metabolic process in the liver called gluconeogenesis, glucose can be made from glycerol, which is found in fat and protein. This is why people on the keto diet can consume so few carbs and still feel fantastic.

Now that we have a basic understanding of what macros are, the next step is to figure out how many of each type of macronutrient you should be eating each day.

And we can easily do this with the help of the KetoDietStyle Keto Calculator!

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