This is a weight loss calculator for the ketogenic diet. It finds your optimal food intake for your personal weight loss goals. Click for more!
Your Fat Loss Calculation
To get your personal customized recommendations, please enter some data about yourself.
|kg weight ( lbs)|
|cm tall (‘ “)|
|Date of birth:|
Determine Your Energy Expenditure
Given that data, it is possible to calculate your Base Metabolic Rate (BMR). This site uses the Mifflin-St.Jeor-Formula which was the most accurate in two studies.
- kcal Base Metabolic Rate
The BMR resembles the resting metabolic rate. The real daily energy expenditure depends on how active you are on average. Based on that activity level we calculate your actual total daily energy expenditure (TDEE). This is the number of calories you need to consume each day when you do not want to lose weight.
Sedentary. Typical desk job, little to no exercise. Lightly active. Walking around a good amount, retail jobs. 1–3 hours per week of light exercise. Moderately active. 3–5 hours a week, e.g. daily 15 minutes biking and 3 times heavy lifting per week. Very active. Construction workers, hard exercise 6–7 days per week Custom: kcal
- kcal daily energy expenditure
How Much Body Fat do you Have?
Let’s find out your body fat percentage. Based on your height and weight, your body fat percentage might be around %. The most accurate measurement would be a DEXA. Skin fold measurement with a good caliper is also pretty accurate. The easiest way is to just estimate it from some comparison pictures. More: 1, 2, 3, 4. You can also try this calculator but that can be inaccurate.
- % Body fat
With % body fat you have kg (lbs) of lean body mass, and kg (lbs) of body fat. This includes about kg (lbs) of essential body fat that you must not lose.
Learn Your Optimal Macronutrient Ratio
Macronutrients are nutrients that provide energy for your body.
How Many Carbs Can I Eat?
Below 50g of net carbs each day is enough for most people to stay in ketosis. Make sure to get your carbs from vegetables (10-15g), nuts and seeds (5-10g), and fruits (5-10g). Keep in mind that in Europe food labels generally show net carbs, while America shows total carbs. Calculate net carbs by subtracting fiber from total carbs.
- g daily net carbs (changeable)
How Much Protein Should I Eat?
It is important to get enough protein to maintain your muscles, but not too much or it will kick you out of ketosis.
Based on your personal data, you should stay above g if you are mostly sedentary. You can go as high as g if you put your muscles under a lot of new stress or with a large caloric deficit. High protein prevents muscle loss.
When in doubt, choose the middle ground. For you, that’s g.
no exercise chosen amount very active g minimum g chosen g maximum g/kg g/kg g/kg g/lbs g/lbs g/lbs
How Much Fat Should I Eat?
Eat fat to your liking. You have chosen g of carbs and g protein. This means you have already kcal of your daily requirements covered. What’s left for you to choose is how much fat to eat.
Here you can choose your caloric intake. Try a moderate deficit and only go lower if you feel comfortable after about a week.
lowest intake chosen intake maintenance % deficit % deficit % deficit kcal min kcal chosen kcal max g fat min g fat chosen g fat max
Your Personal Results
Here are your personal macros:
|kcal Daily Calorie Intake|
|g Carbs (%, kcal)|
|g Protein (%, kcal)|
|g Fat (%, kcal)Here is a visual representation of your macros and your deficit. The area of the circles is exactly scaled based on your ratios.
If you stick to g of carbs, g protein, and g fat, you will eat kcal and lose kg (lbs) in the first month. Keep in mind that your body weight can fluctuate by ±2kg (±4lbs) on any given day from water weight and what’s in your stomach. Recalculate your macro ratio once a month! Changes in body composition have a large influence on the recommendations and weight loss.
If you use MFP, update your custom goals with the percentages above. Note: percentage in MFP and above is calculated for calories.
Your Weight Loss Forecast
Now to the fun stuff: a weight and body fat forecast for one year, starting today. Remember that this is a rough estimate and your personal results can differ.
Choose kg or lbs, and then play around with your chosen fat intake to see how it affects weight loss.
Please enter a date and click kg or lbs to show the graph.
Your Keto Macros Percentage
To calculate your macros a percentage, just divide the calories from each macro into your daily calorie needs and multiply by 100%.
- (80/1800) x 100% = 5% of calories from carbs
- (600/1800) x 100% = 33% of calories from protein
- (1,120/1800) x 100% = 62% of calories from fat
The total amount should equal 100% (5 + 33 + 62 = 100).
How to Count Macros on Keto
Living a keto lifestyle requires strict control over your macronutrients—especially carbohydrates. This can be a challenge if you are new to the concept of counting macros. But have no fear, with a little practice and nutrition know-how, you can master this skill.
Once you know your macros, the next step is to build your food choices and portions to match.
You can do this using the following:
- A complete keto food list
- A macro meal planner and portioning guide
Then it’s just a matter of plug and play as you build your ultimate keto meal prep menu.
You can also attack this from the other end by tracking your macros in a keto friendly nutrition app. All you need to do is log your food choices and try to stay within your daily ranges.