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​Keto
Calculator

Keto Calculator

Calculate your ideal macros & calories and optimize the ketogenic diet

The KetoMeals Keto Calculator is the must-have for your Keto Diet. On the basis of your current body values, as well as your goal (lose weight quickly, slowly reduce fat, build muscles, maintain weight), the Keto Calculator, individually adjusted to you, calculates optimal macronutrients and calories for your ketogenic diet. Design your daily ketogenic nutrition plan according to the results and you will be guaranteed success.

Multilingual Keto Makro Calculator

​Keto Calculator English

Macronutrient calculator for the ketogenic diet

​IMPORTANT

The KetoMeals macronutrient keto calculator needs the value"body fat" to deliver exact results.
If you don't know what your body fat percentage is, use our free body fat calculator.

​Do you know your body fat percentage?
calculate body fat measure calculator KetoMeals

Use the calculator regularly to adjust your diet and ensure the greatest possible success.
Even slight changes in body weight and body fat percentage have a great influence on the values.

​Calculate calories & macronutrients

​Simply enter your data and the tool will automaticallycalculate your ideal calories and macronutrients!

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

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%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%
Keto Calculator macronutrient ketogenic diet KetoMeals

Keto Calculator German

​Keto & Macronutrient Calculator

IMPORTANT

​The KetoMeals macronutrient keto calculator needs the value"body fat" to deliver exact results.
If you don't know what your body fat percentage is, use our free body fat calculator.

​Do you know your body fat percentage?
calculate body fat measure calculator KetoMeals

Use the calculator regularly to adjust your diet and ensure the greatest possible success.
Even slight changes in body weight and body fat percentage have a great influence on the values.

​Calculate calories & macronutrients

​Simply enter your data and the tool will automaticallycalculate your ideal calories and macronutrients!

Keto Calculator macronutrient ketogenic diet KetoMeals

​Calculate calories & macronutrients

​Simply enter your data and the tool will automaticallycalculate your ideal calories and macronutrients!

Keto Calculator macronutrient ketogenic diet KetoMeals

​Determine your activity level for the Keto Calculator

​In order to classify how high your daily calorie consumption is, the calculator needs your activity level.

  • Mostly sitting = no sport, hardly any movement, office job.
  • Low activity = 1-3 x per week lighter cardio sports, occupation with little exercise.
  • Moderate = 3-5 x per week medium cardio or strength training, occupation with medium activity.
  • Moderate = 3-5 x per week medium cardio or strength training, occupation with medium activity.
  • Moderate = 3-5 x per week medium cardio or strength training, occupation with medium activity.

FAQ ​about the Keto Calculator

​Frequently asked questions about our calculator are answered here.

How does the tool calculate the optimal macros and calories?

Our Keto Calculator (also known as Ketose Calculator) uses the Mifflin-St.Jeor formula - the most accurate formula when it comes to calculating ketogenic nutrition. The Mifflin-St.Jeor formula requires the following information to calculate the required calories: Gender, height, weight, age, body fat percentage, desired amount of daily carbohydrates.

Why should one eat so few carbohydrates in a ketogenic diet?

The goal of a ketogenic diet is a metabolic state called ketosis. This is achieved by a strong reduction of carbohydrates. How many carbohydrates you are allowed to eat depends on your goal, but also on your physical starting position. A rule of thumb for the ketogenic diet is to stay below 30g to 50g carbohydrates per day if you are in ketosis and want to stay there. For the initial phase of ketosis and weight loss, we recommend a maximum daily intake of 20 to 25 g of carbohydrates per day.

What is the right amount of protein?

The correct amount of protein should not be underestimated when it comes to a successful ketogenic diet. Too much protein and the so-called gluconeogenesis begins. This means that a part of the protein is converted into sugar and causes the insulin level to rise. This can lead to the ketosis being stopped. Too little protein can lead to muscle loss. The Keto Calculator helps you to stay in the right area.


If you are not physically active, we recommend 1.2 g to 1.6 g of protein per kg of lean body mass (not total body weight). If you are active, we recommend 1.6 g to 2.0 g protein per kg of lean body mass. For muscle building we recommend 2.0 g and 2.4 g protein per kg lean body mass.


Fortunately, you don't have to remember this, because the KetoMeals Keto Calculator calculates the ideal protein percentage based on your physical activity.

Calorie deficit and surplus

​A calorie deficit or surplus refers to the calories you want to eat in a ketogenic diet. A surplus means you eat more than your body consumes. A deficit means that you eat less than your body consumes. If you want to lose weight, you should keep a calorie deficit - even with the ketogenic diet. We have predefined preset deficits for losing 7% (mild calorie deficit), 14% (moderate calorie deficit) and 20% (high calorie deficit) in our Keto Calculator. You can also set custom calorie deficits in the Keto Calculator. 33% deficit should, however, be the absolute ceiling. If you want to build muscle, you want a calorie surplus. You need extra calories if you want to gain lean mass. Typically around 10%. More than 10 % can lead to weight gain. This is, for example, interesting for bodybuilders in the so-called "mass phase".

Why do I have to enter my gender, age, height and weight?

​I'm sure you've got a purpose if you feed yourself ketogenically.
To make sure you get into the ketosis, stay there, and the results of the keto calculator are as accurate as possible.
The results can be used to create optimised ketogenic nutrition plans.

Why does the Keto Calculator need my body fat percentage?

Your body fat values are used to determine the lean body mass. Only then can it be calculated how much protein is needed to lose weight without losing muscles and remaining in ketosis at the same time. Both too little and too much protein can ruin your ketogenic diet. You can calculate your body fat percentage here.

Why does the Keto calculator need my activity level?

​The body burns different calories depending on your performance. Our tool uses this information to calculate the Basal Metabolic Rate (BMR). Together with the indicated body fat percentage, it is used to calculate how many calories you need for your goals. The basal metabolic rate is the calorie consumption of our body at rest and during food digestion. The total energy consumption results from the basal metabolic rate plus all additional physical performance. From this your daily calories are calculated.

The calculated values from the Keto calculator seem strange to me. Is that true?

In general, many people are worried about eating too few or even too many calories with the calculated values of the Keto calculator. For an average person, a ketogenic diet of 1600 calories per day is enough to lose weight. The values that the Keto Calculator calculates for your ketogenic diet do not have to be adhered to exactly. Fluctuation of macronutrients and calories are allowed (and unavoidable). Just try to stay in the right area - sometimes slightly above, sometimes slightly below. Then it balances out.


Good luck with the Keto Calculator!

​Keto Calculator: Must-have for Ketogenic Diet ★
Free KetoMeals tool for your success ✘
Calculates macros & calories, optimizes ketosis & your ketogenic diet ✓

​Our Low Carb / Keto Products

​Advantages of KetoMeals® Foods

​Keto optimized macros

​Enjoy instead of calculate

​Fast preparation time

​Tastes hot & cold

Perfect as low-carb / keto food to take with you

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