Starting on a keto genic diet? Let's calculate how much you should eat.

We use the information you put in to create an accurate keto nutrition profile 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?
BMI and body fat are two different measurements. If you don't have calipers or a DEXA machine, use your guide to visually estimate body fat percentage
%
Activity Level
How active are you on the daily basis?
{{ activityHelpers[i].description }}
Deficit / Surplus
What are your endgoals of a ketogenic diet?
How much of a deficit do you want?
%
It's recommended to never go above a 30% calorie deficit. It's also recommended that you never go above a 15% calorie surplus. If you do, negative results may happen.
Cargs & Protein
How manye carbs do you want ot consume?
It is highly recommended that on a ketogenic diet, you keep your carb intake to 5% or less of total calories. This works out to be an average of 20g net carbs a day.
g
How much protein do you want to consume?
Protein shouldn't be over-consumed on a ketogenic diet. If too much a eaten, it could lead to slower weight loss and smaller levels on ketones in the blood.
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 net 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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