Estimate your ideal daily calorie and macronutrient intake for effective weight loss on a ketogenic diet. Our calculator provides personalized results based on scientific formulas and keto principles.
Your Estimated Daily Keto Macros:
To **maintain** your current weight:
Calories: kcal
Net Carbs: g
Protein: g
Fats: g
For **mild weight loss** (approx. 0.5 lbs/week):
Calories: kcal
Net Carbs: g
Protein: g
Fats: g
For **moderate weight loss** (approx. 1 lbs/week):
Calories: kcal
Net Carbs: g
Protein: g
Fats: g
For **extreme weight loss** (approx. 1.5-2 lbs/week):
Calories: kcal
Net Carbs: g
Protein: g
Fats: g
Disclaimer: These are estimations for a ketogenic diet and may vary based on individual metabolism and other factors. Always consult a healthcare professional or registered dietitian before making significant dietary changes.
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Understanding Your Keto Macros:
The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. This calculator aims to help you find your personal macronutrient (macros) targets for weight loss while staying in ketosis. We typically recommend:
**Net Carbs:** < 20-50g per day (to induce ketosis)
**Protein:** 0.6-0.8g per pound of lean body mass (to preserve muscle)
**Fats:** The rest of your calories (to reach your energy needs and satiety)
This calculator uses the **Mifflin-St Jeor Equation** for BMR, adjusts for activity, and then applies a calorie deficit for weight loss, distributing calories according to typical ketogenic ratios.
Find out your estimated daily calorie needs to achieve your weight loss goals. This calculator uses scientifically recognized formulas to provide personalized results.
Your Estimated Daily Calorie Needs:
To **maintain** your current weight: calories/day
For **mild weight loss** (approx. 0.5 lbs/week): calories/day
For **moderate weight loss** (approx. 1 lbs/week): calories/day
For **extreme weight loss** (approx. 1.5-2 lbs/week): calories/day
Disclaimer: These are estimations and may vary based on individual metabolism and other factors. Consult a healthcare professional or registered dietitian for personalized advice.
Please fill in all the required fields correctly.
How it Works:
This calculator uses the **Mifflin-St Jeor Equation** to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. Then, it applies an activity factor to determine your Total Daily Energy Expenditure (TDEE). To achieve weight loss, a calorie deficit is created by subtracting a certain amount of calories from your TDEE.
Basal Metabolic Rate (BMR): Calories burned at rest.
Total Daily Energy Expenditure (TDEE): Total calories burned daily, including activity.
Calorie Deficit: Eating fewer calories than your TDEE to encourage weight loss.
Remember: 3500 calories equals approximately 1 pound of fat. To lose 1 pound per week, you generally need a daily deficit of 500 calories.
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