Starting on a keto genic diet? Let's calculate your calorie and macro intake.

We use the information you put in to create an accurate keto nutrition profile just for you.

What unit type do you prefer
Your Gender
Height & Weight
fts in lbs
cm kg
Your Age
yrs old
Body Fat Percentage
What is your body fat percentage?
You can measure body fat in a few different ways such as a DEXA scan, skinfold calipers, body measurements or you can use this visual guide.
%
Activity Level
How active are you on the daily basis?
{{ activityHelpers[i].description }}
Deficit / Surplus
What are your is goal?
How much of a deficit do you want?
%
A 10-20% calorie decrease is a good range to start for weight loss. We would not recommend having a deficit more than 30%.
Carbs & Protein
How many carbs do you want ot consume?
On the keto diet, net carbs (Carbs minus fiber) should only make up 5-10% of you calorie intake. This is typically between 20–50 grams of carbs per day
g
How much protein do you want to consume?
Protein accounts for roughly 20–25% of total calories and shouldn't be over-consumed on a ketogenic diet. It could lead to slower weight loss and lower levels of ketones. However it is also important to consume enough to maintain your muscle.
g
Your Macros
How much should you be eating per day?
{{ re_cal }} Calories
{{ re_fat }}g Fats
{{ re_carb }}g Carbs
{{ re_prot }}g Protein
Based on your inputs, we suggest you eat; {{re_cal}} calories. From those, {{re_fat}}g fats, {{re_carb}}g carbs, and {{re_prot}}g protein

weight: {{ kgs }} kg
height: {{ cms }} cm
BMR: (99.99 x {{ kgs }}kg + 6.25 x {{ cms }}cm) - (4.92 x {{ unitValue(age) }}) + 5 = {{ bmr }} (99.99 x {{ kgs }}kg + 6.25 x {{ cms }}cm) - (4.92 x {{ unitValue(age) }}) - 161 = {{ bmr }}
TDEE: {{ bmr }} x 1.1 = {{ tdee }} {{ bmr }} x 1.275 = {{ tdee }} {{ bmr }} x 1.35 = {{ tdee }} {{ bmr }} x 1.525 = {{ tdee }}

Goal Calories: {{ tdee }} - {{ tdee }} x {{ unitValue(deficit_amount) }}% = {{ goal_calories }} {{ tdee }} x 0 = {{ goal_calories }} {{ tdee }} + {{ tdee }} x {{ unitValue(deficit_amount) }}% = {{ goal_calories }}
Fat: ({{ goal_calories }} - ({{ unitValue(carbs_amount) }}g x 4) - ({{ unitValue(protein_amount) }}g x 4)) / 9 = {{ fat }}

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