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.
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.
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.
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.
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.
How Much Fat Should I Eat?
Eat fat to your liking. You have chosen 25g 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.
Your Personal Results
Here are your personal macros: