How to Use Ketogenic Calculator
- Enter sex, age, weight, and height to estimate energy needs.
- Choose activity level, then choose fat loss, maintenance, or muscle gain.
- Calculate to see the calorie target and ketogenic macro split.
- Use the carbohydrate grams as a daily upper target and the fat grams as the main energy source.
TDEE = BMR x activity factor
Fat calories ≈ total calories x 70%
Protein calories ≈ total calories x 25%
Carbohydrate calories ≈ total calories x 5%
- Goal calories are adjusted by target, then split into about 70% fat, 25% protein, and 5% carbohydrates.
- The 70/25/5 split is a planning model; medical ketogenic diets may use stricter ratios and supervision.
Use Cases for Ketogenic Calculator
- Setting daily carb limits before starting a ketogenic diet.
- Planning high-fat meal prep while keeping protein and carbs visible.
- Comparing keto targets for maintenance, fat loss, and muscle gain phases.