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Instructions

  • Select the Standard Ketogenic Calculator for a classic ketogenic diet of 75% fat, 20% protein, 5% carbohydrate (recommended)
  • Select Specialized Macronutrient Calculator to input specific amounts of fat, protein, and carbohydrate

Choose Calculator Type*

Unit of Measurement*

Your Details*

Gender

Age

Height

Weight

Activity Level

Choose what describes you best

Calorie Intake Goal

Options

  • Input "0" to maintain your bodyweight
  • Input a surplus percentage for weight gain
  • Input a deficit percentage for weight loss

Note

  • 5-10% is a small deficit
  • 10-20% is a moderate deficit
  • 20-30% is a large deficit
0% Changed

Advanced Fields

Input Your Body Fat %

Input Your Protein Ratio


Guide to picking your protein ratio

  • To maintain muscle, leave protein ratio between 0.60 to 0.80 grams per lb of lean body mass (1.3 to 1.7 grams per kg LBM)
  • To gain muscle, the protein ratio should be between 0.8 to 1.2 grams per lb of lean body mass (1.7 to 2.3 grams per kg LBM)

Input Your Total Carb Intake

Input the grams of carbs you want to consume on a daily basis

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