Keto Calculator

What is a Keto Calculator?

A Keto Calculator tailors your macronutrient intake for a ketogenic (keto) diet—a high-fat, moderate-protein, very low-carb plan that shifts your body into ketosis, burning fat for fuel instead of glucose. By limiting carbs to 20-50g/day, it promotes weight loss, stable energy, and potential benefits for epilepsy, PCOS, and metabolic health. In 2025, with 42% U.S. adult obesity (CDC), keto aids sustainable fat loss—averaging 2-10 lbs/month initially via water/glycogen depletion—but adherence is key (dropout ~50% after 6 months).

This tool computes your daily calories via Mifflin-St Jeor BMR + activity, then allocates keto ratios (70% fat, 20% protein, 10% carbs for standard; customizable). Outputs grams/calories per macro, with variations (cyclical, targeted). Educational only—consult a doctor/dietitian, especially with diabetes or heart issues.

How the Calculator Works

  1. BMR/TDEE: Age/gender/height/weight/activity → Mifflin-St Jeor BMR × multiplier for total needs.
  2. Goal Adjustment: Loss (-500 cal), Maintenance, Gain (+500 cal); min 1,200 women/1,500 men.
  3. Keto Macros: Apply ratios—e.g., Standard: 5-10% carbs (20-50g), 15-20% protein, 70-80% fat. Grams: Carbs cal/4, Protein/4, Fat/9.

Sample: 30F, 5'4", 150 lbs, lightly active, loss. TDEE: 1,851 cal. Adjusted: 1,351. Macros: 34g carbs (10%), 84g protein (25%), 101g fat (65%).

Keto Diet Basics

How It Works: Carbs <50g/day deplete glycogen, triggering ketosis (ketones from fat breakdown) in 2-4 days. Liver converts fatty acids to ketones for brain/energy. Avoid "keto flu" (fatigue, headache) with electrolytes (sodium 3-5g, potassium 4.7g, magnesium 400mg).

Types:

  • Standard (SKD): 70% fat, 20% protein, 10% carbs—daily ketosis.
  • Cyclical (CKD): 5 low-carb days + 2 high-carb (athletes refuel glycogen).
  • Targeted (TKD): Add 25-50g carbs pre-workout.
  • High-Protein: 60% fat, 35% protein, 5% carbs (muscle-focused).

Benefits: Rapid initial loss, appetite suppression (high fat/protein), blood sugar control. Risks: Nutrient gaps (fiber, vitamins), constipation, bad breath, kidney strain (high protein).

Tips for Keto Success

  • Foods: Fats (avocado, butter, nuts); Protein (eggs, salmon, beef); Carbs (leafy greens, broccoli <20g net). Track net carbs (total - fiber).
  • Hydration: 3-4L water/day + bone broth for minerals.
  • Supplements: MCT oil for quick ketones, exogenous ketones for starters.
  • Transition: Ease in—cut carbs gradually; test strips/breath analyzer for ketosis (0.5-3.0 mmol/L).
  • Long-Term: Cycle off quarterly; pair with IF for enhanced fat burn. Women: Adjust during cycle (more carbs luteal phase).

Frequently Asked Questions

What is ketosis?

  • Metabolic state burning fat for ketones (energy) when carbs <50g/day; starts 3-4 days in.

Ketoacidosis vs. Ketosis?

  • Ketosis: Safe, mild ketones. Ketoacidosis: Dangerous overload (mostly type 1 diabetes); monitor if at risk.

Side Effects?

  • Keto flu (1-2 weeks: fatigue, nausea); long-term: Potential cholesterol rise—get bloodwork.

Safe for Weight Loss?

  • Yes short-term (5-10% body weight); long-term similar to other diets—focus sustainability.

Vegan Keto?

  • Possible: Coconut oil, nuts, tempeh; supplement B12/omega-3.

Disclaimers

Estimates only—not advice. Keto unsuitable for kidney disease, eating disorders; monitor lipids/electrolytes. Rapid loss risks gallstones/muscle waste. Consult doctor before starting, especially pregnant/breastfeeding. CDC/WHO data (2025). No liability.

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