Are you new to ketogenic diets? Let us calculate how much you should eat!
Use the results from this keto calculator to tailor your meal plan.
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If you don’t have calipers or a DEXA machine, use our guide to visually estimate body fat percentage.
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It is highly recommended that on a ketogenic diet, you keep your carb intake to 5% or less of total calories. This works out to be an average of 20g net carbs a day.
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: | 1536 | kcal |
| Calories to consume: | 2027 | kcal |
| Your fat intake should be: | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 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: | 1804 | kcal |
| Your fat intake should be: | 159 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 159 | grams |
| 100 | kcal | 275 | kcal | 1430 | kcal |
| 6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
| Calories to consume: | 1581 | kcal |
| Your fat intake should be: | 134 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 134 | grams |
| 100 | kcal | 275 | kcal | 1207 | kcal |
| 6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
| Calories to consume: | 1358 | kcal |
| Your fat intake should be: | 109 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 109 | grams |
| 100 | kcal | 275 | kcal | 984 | kcal |
| 7 | % | 20 | % | 73 | % |