Keto Calculator - Learn Your Macros On The Ketogenic Diet

Medically reviewed by Gabrielle Kane, RDN, CSP, LD Gabrielle Kane Gabrielle KaneRDN, CSP, LD facebook_iconinsta_icon
Written by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years

A properly planned keto diet helps in weight loss, and using this ketogenic calculator is the most efficient and easy way to check the right amount of proteins, fats, and carbohydrates required to achieve your weight loss goals. Keep scrolling to check out the tool.



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What Is A Ketogenic Calculator?

The ketogenic calculator helps determine the ratio between fats, carbohydrates, and proteins to help set your weight goals based on your lifestyle and activities. It gives you an idea about the amount of macros your body requires to stay in ketosis.

How To Calculate Your Ketogenic Macronutrient Ratios

Enter your age, gender, weight, and height, and choose your activity level from the dropdown in the calculator. The tool requires all these parameters to calculate the exact values.

Use the Mifflin-St Jeor equation to understand your resting metabolic rate (RMR), the number of calories your body needs to function while at rest. Here is how you can calculate:

For Men:

RMR: 10 X W+ 6.25 X H – 5 X A + 5

For Women:

RMR: 10 X W+ 6.25 X H – 5 X A – 161

W= Body weight in Kg

H= Height in cm

A= Age

The next sections answer a few questions related to the keto calculator and nutrient intake while on a keto diet. Take a look.

Why Does The Tool Require Gender, Age, Height, And Weight?

The total calorie requirement and macronutrient ratio are calculated based on all these factors. This is essential to help you manage your weight properly and tailor your diet requirements accordingly.

Why Do You Need My Gender/Age/Height/Weight?

The total calorie requirement depends on all these factors, which helps determine the macronutrient ratio for proper weight management.

Why Do You Need My Body Fat Percentage?

The body fat percentage helps determine your lean body mass. Based on this parameter, the ketogenic calculator helps calculate how much protein you need to maintain muscle mass and reduce fat mass. Moreover, protein imbalance in a ketogenic diet may cause serious health issues.

Why Do You Need To Know My Activity Level?

The activity level helps determine the minimum amount of calories your body needs to burn in a day. Your total calorie and macronutrient requirements may vary, depending on your activity levels.

How Does The Keto Calculator Work?

The keto calculator helps you learn about the perfect ratios of macronutrients that you will require while on a ketogenic diet. Knowing this will help you plan your diet chart and schedule, thus, helping you reach your weight loss goals.

Why Do I Have to Limit Carbs Intake And How Much Carbohydrates Should I Take?

The basic principle of the ketogenic diet is to reduce carbohydrate intake and put your body under a certain metabolic state to utilize more fat for energy.

Studies showed that people who consume fewer carbs feel satiated for longer and are able to control their hunger (1). This may help in weight loss.

Generally, in the ketogenic diet, 5-10% of total calories should come from carbs. For instance, in a 2000-calorie ketogenic diet plan, the net carbohydrate intake should be 20-50 g per day. Net carb is the total carbohydrates minus dietary fiber and sugar alcohols. And maintaining this net carbs limit is crucial to induce ketosis.

How Much Protein Should I Consume?

Protein intake should be sufficient to prevent muscle loss, and 10%-35% of the total calories should come from protein. For instance, in a 2000-calorie ketogenic diet plan, the protein intake should be 175 g.

You can include a combination of vegan and animal proteins to improve your satiety levels and meet your daily allowance of protein.

Why Do I Have To Consume So Much Fat?

Consuming more fat puts your body under ketosis, a metabolic condition where the body utilizes more fat to provide energy.

If carbohydrate intake is lowered by less than 50 g/day, then fat is the main energy source for the body. Ketogenesis is the process that accelerates the formation of ketone bodies to provide a constant supply of energy (2).

Can I Consume Fiber While On A Ketogenic Diet?

Yes, you can eat fiber from low-carb food sources. Reducing carbs does not necessarily mean reducing fiber intake. A well-planned ketogenic diet always includes fiber-rich foods and is adjusted according to your total calorie intake. You can get enough fiber from low-carb vegetables like all green leafy vegetables, cucumber, avocado, tomato, chia seeds, walnuts, flaxseeds, and cruciferous veggies (like cabbage, cauliflower, and kale).

How Much Weight Can I Lose In A Month On Keto?

Weight loss depends on your activity level and body type. With a ketogenic diet, you may reduce somewhere between 10-20 pounds in a month.

How Long Is A Keto Cycle?

The keto cycle depends on the diet plan. You may follow it for over a month. However, it is better to consult a dietitian to plan a balanced ketogenic diet, depending on your nutritional needs and weight loss goals.

Whether you are starting a keto diet or have been following it for a while, using a keto calculator at any point can make your weight loss journey even better. You can use it to your advantage to plan your meals to meet your nutritional needs. However, do not rush to change your dietary habits. This might have a negative effect on your body. Always work with a dietitian and a healthcare professional to ensure you get the optimum benefits from the diet without experiencing any side effects.

Frequently Asked Questions

Are bananas keto?

No bananas are ideal for a keto diet due to their high carbohydrate content.

Are 1200 calories enough on keto?

It depends on the person’s age, sex, and physical acitivity levels. While consuming 1200 calories may promote ketosis and weight loss, it should be medically supervised.

Should I exercise on keto?

Yes, one can exercise on keto. Exercises like biking, rowing, and jogging can be a good fit for those who are on keto.

Can I skip breakfast on keto?

Yes, you may skip breakfast if you aren’t hungry. However, ensure that your meals are properly planned and distributed throughout the day, and you do not end up consuming excess calories.

Is peanut butter keto-friendly?

Yes, peanut butter is considered keto as it is low in carbs and high in fat.

Are cucumbers keto?

Cucumbers may not be typically classified as keto-friendly, but they can be a part of the keto diet as they are low in carbs.

Can I eat yogurt on keto?

Yes, you can consume yogurt on a keto diet. However, ensure to include only plain, unflavored yogurt and consume it in moderation.

Does walking help with ketosis?

Yes, walking can help burn the body’s glycogen (glucose) store and help your reach ketosis.

Is it better to eat before or after a workout on keto?

It is better to eat before the workout as the glucose produced can be burnt during the workout, which may help start ketosis.


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    1. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. “

    2. Ketogenic Diet.

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    Gabrielle Kane

    Gabrielle KaneMS, RDN, CSP, LD

    Gabby is a Registered Dietitian Nutritionist with 11 years of experience. She is also the founder of Peak Performance Nutrition LLC in Houston, Texas. She coaches both adults and children to their peak health using the power of sustainable lifestyle change.

    Read full bio of Gabrielle Kane