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Keto Diet calculator is the most precise keto calculator designed to help you determine your ideal food intake (macronutrients) for the ketogenic diet as well as other types of low-carbs diets.
We auto-select units based on your location. If they are wrong please change them below.
Please ensure your height is correct, 1.76 meters = 176 cm
To learn more about measuring body fat, have a look here.
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Below are the calculated macronutrient values to help you achieve your goals. Please keep in mind that these calculations are estimates and small differences won't impair your progress. You likely have different energy requirements every day, so what really matters is the long-term average, e.g. over a week, not your exact daily values.
Maintenance level is the level at which your weight remains stable.
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
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