Keto Diet Calculator
Your Essential Resource To Help Your Keto Diet
Please note that this Keto calculator is intended for general informational and educational purposes only. The results produced by the calculator are based on mathematical formulas and should not be considered as a substitute for professional medical advice, diagnosis or treatment. Always consult with a qualified healthcare professional before starting any diet or exercise program.
Keto calculator calculates and displays your lean body mass in both pounds and kilograms based on your weight and body fat percentage
It calculates and displays your Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and BMR + TEF based on your weight, height, age, and gender
Also calculates and displays your Total Daily Energy Expenditure (TDEE) based on your BMR and your level of physical activity.
The calculator calculates and displays your target calories per day based on your TDEE and your desired goal (to lose weight, maintain weight, or gain mass).
Additionally it calculates and displays the split of carbs, proteins, and fats in terms of calories, grams and percent based on your target calories per day
Providing you with a rough estimate of macronutrients split, it is recommended to consult with a nutritionist or a doctor before making any drastic changes to your diet
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HOW TO USE THE KETO CALCULATOR
- In the “Weight” input field, enter your weight in either pounds or kilograms, then select the corresponding unit of measurement (lbs or kg) using the radio buttons next to the input field.
- In the “Body Fat Percentage” input field, enter your body fat percentage as a number between 0 and 100. This is the percentage of your body weight that is made up of fat. If you don’t know then you can find out by CLICKING HERE
- In the “Age”, and “Height” input fields, enter your age and height in either feet or centimeters, then select the corresponding unit of measurement (ft or cm) using the radio buttons next to the input field.
- In the “Gender” input field, select your gender from the drop-down list (male or female)
- After entering the above data, press the submit button, the calculator will now calculate and display your lean body mass in both pounds and kilograms, Basal Metabolic rate, Thermic effect of food, BMR + TEF, and your Total Daily Energy Expenditure (Kcal)
- In the “Activity Level” input field, select your activity level from the drop-down list (Sedentary, Lightly Active, Moderately Active, Very Active, Expertly Active). This is a best guess of your current activity levels.
- In the “What is your objective” section, select the goal you want to achieve from the checkboxes (Lose weight, Maintain weight, Gain mass)
- The calculator will now calculate and display your target calories per day, and the split of carbs, proteins, and fats based on your selected goal.
- Your target calories per day is the number of calories you need to consume to achieve your goal.
- The split of carbs, proteins, and fats is the breakdown of the total calories into the three macronutrients (Carbs, Proteins, Fats) which are measured in calories, grams, and percent.
- The results are based on averages and assumptions and it is recommended to consult with a nutritionist or a doctor before making any drastic changes to your diet.
WHAT DOES IT MEAN?
Lean Body Mass in Pounds: This is the weight of your body minus the weight of your body fat. It is the weight of your muscles, bones, organs, and other lean tissues. It is calculated by multiplying your weight in kilograms by (1 – (body fat percentage / 100)). It is then converted to pounds for display.
Lean Body Mass in Kilograms: This is the weight of your body minus the weight of your body fat. It is the weight of your muscles, bones, organs, and other lean tissues. It is calculated by multiplying your weight in kilograms by (1 – (body fat percentage / 100)).
Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain essential functions such as breathing and maintaining body temperature. It is calculated based on your weight, height, age, and gender.
Thermic Effect of Food (TEF): This is the number of calories your body burns in the process of digesting food. It is calculated as 10% of your Basal Metabolic Rate.
Total Daily Energy Expenditure (TDEE): This is the total number of calories your body burns in a day including the calories burned during physical activity. It is calculated by multiplying your Basal Metabolic Rate by an activity level multiplier based on your level of physical activity.
Target Calories per Day: This is the number of calories you need to consume to achieve your goal. It is calculated as your Total Daily Energy Expenditure minus or plus 500 calories depending on whether you want to lose weight, maintain weight, or gain mass.
Carbs (Calories, Grams, Percent): This is the number of calories, grams, and percentage of total calories that come from carbohydrates. The calculator assumes that 5% of your total daily calories should come from carbs.
Proteins (Calories, Grams, Percent): This is the number of calories, grams, and percentage of total calories that come from proteins. The calculator assumes that 25% of your total daily calories should come from proteins.
Fats (Calories, Grams, Percent): This is the number of calories, grams, and percentage of total calories that come from fats. The calculator assumes that 70% of your total daily calories should come from fats.
“By choosing healthy over skinny you are choosing self-love over self-judgement.”
Steve Maraboli
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