Keto Calculator

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The Real Ketogenic Diet Calculator

You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !!

Ketogenic-diet-calculator-keto-macros

The Right Macros

I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday.

The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis.

How To Use This Calculator

1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week.

Daily Calorie Calculator - Metric Or US units

2. Find Your Macros :

Just enter the amount of calories that you previously calculated. Then you could just see your results right away.

Customization

I've set this calculator to use 5% Carbs, 22.5% proteins and 72.5% fat by default, which will give you a K /AK ration of 1.85. Feel free to change the numbers for your needs as this calculator is fully customizable. All you need to do is make sure that your K / AK (Ketogenic to Anti-Ketogenic) ratio *last line of the calculator* is over 1.5! 

Warning

Keep in mind that eating too much proteins, as I explain in details below the keto calculator, will produce glucose and will throw you out of Ketosis.

Since everybody is made different, you can keep track of your results and know if you're in ketosis using keto strips.

The theory used for this Keto Calculator

Some foods are ketogenic and some other food are anti-ketogenic.

Carbohydrates are 100% anti-ketogenic, meaning they completely turn into glucose once digested.

Fats are 90% Ketogenic, meaning 10% of the fat will turn into glucose in the bloodstream once digested.

Proteins are 46% Ketogenic and 58% anti-ketogenic, meaning that 58% of the proteins ingested will turn into glucose in the bloodstream.

Keep in mind that although the Ketogenic Diet ratio is absolutely required for the induction of the Ketogenic diet, but is not as important for the general dieting populatation.

The formula :

Ketogenic diet macronutrient ratio

Sources :

Withrow CD. The ketogenic diet: mechanism of anticonvulsant action. Adv Neurol
(1980) 7: 635-642.

"The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner" by Lyle McDonald.

 

How Do I Know I'm In Ketosis?

Ketogenic Diet Food ListThere is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. Yes, that means that you're peeing fat!

 

Now that you know what you precisely need to eat daily, you can follow my guide on how to count your calories daily :

Guide : How To Count Your Calories

Take a look at the Ketogenic Diet section of this website

You'll find :

250

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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31 Comments

  1. need to lose weight

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  2. I am female, 73 years young, weigh 140 lbs and stand 57 ” tall. I have been trying to lose weight the Ketogenic way and am getting nowhere. I’m not ready to give up. It has been suggested I may be eating to much protein to fat & just can’t get the jist of it. I have difficulty determining portion size of protein to fat. can you help me?

    Post a Reply
    • Hi Julie,
      yes a part of proteins turn into glucose indeed. Let me Know your results for the A/K ratio and what is your goal on the diet. :)

      Post a Reply
  3. Hi Miriam,
    I am newly embarking on my Ketonic Journey and I have the same question as Julie regarding portions. My goal is to lose weight and based on the calculator (which is awesome by the way) I should be at 1200 calories a day, 68 grams of protein, 15 grams of carbs, and 97 grams of fat. I am looking to understand how this translates into amount of protein, carbs and fat daily i.e…….12 ounces of protein, x amount of calories in carbs and fat. Any insight is greatly appreciated.

    Post a Reply
  4. I am new to this diet and have been incorporating your recipes and tips although I have not been able to hit the 21g carb goal I have been in the 30′s for 3 days. I tested last night with no trace of Keytones and haven’t lost any weight yet. My calorie intake is very close to my daily goals. I read that the first few days several pounds will be lost. Any thoughts or suggestions?

    Post a Reply
  5. 117kg… what intake of calorie would I be on

    Post a Reply
    • Hey Jemma, did you fill in the calorie calculator? What did you get? You’d need to fill in your weight, height, age and sex and see your weekly goal to have an approximation to start with.

      Post a Reply
  6. Is this net calories or total calories regardless of exercise?

    Post a Reply
    • Hi Bird, the total amount of calories that you want to take in a day does depend on your activity level indeed. If you take a look at the calorie calculator section you can see that your activity level is asked after age and sex. Is that what you wanted to know?

      Post a Reply
      • I did see that, but does that account for the calories burnt during exercise or only for the metabolic increase of having a more active life? Or both? Thank you!

        Post a Reply
  7. Thank you so much. I have been doing Atkins but struggling because I was not losing any weight. I started researching the ketogenic diet and came across your web site. The percentages of proteins, fats and carbs was exactly what I needed. The information you have provided is very good. I will continue to explore your site.

    Post a Reply
  8. Is there anything else I can replace Bacon for as I don’t eat pork, something that is also high in fat?

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    • You can find low carb high fat beef sausages. You could also use any meet and add olive or coconut oil.

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  9. This is the best keto calculator I have found. I especially like the ability to change your daily calories and percentages to make sure that you are within K/AK radio. Do you have calculator in spreadsheet form incase someone doesn’t have internet access? If so I would love to get it from you.

    Thanks.

    Post a Reply
  10. WOW!!! your calculator is awesome, this is exactly what I needed. I’ve been trying to go into keto for months w/o lucky. With the help of My Fitness App and your amazing calculator I was able to determine I was eating way too much carbs even thou I only eat veggies and not enough fats. I’m going to try this for the next couple weeks and see if my weight budges.

    Post a Reply
    • Hey thank you so much Dorreen! :) I hope your keto journey gets better! Keep going!!! And know that your coun’t net carbs (g of carbs – grams of fiber). So when you have fruits and vegetables on your keto diet, try to pick the ones that really high in fibers such as green peppers, spinach and raspberries. I usually have eggs and low carb sausages in the morning and a spinach salad with chicken or pork, bacon, avocado (not too much) and a high fat / low carb dressing. For dinner I would eat stuffed peppers, frittata, omelet or some stir fry.

      Post a Reply
      • If I understand you correctly my net carbs for yesterday were 12g and Not 19g

        Calorie Carbs Fat Protein Sugar Fiber
        Totals 1,388 19 125 56 1 7

        Post a Reply
          • You go girl!!!

  11. It says 84 grams of protein per day. When I figure it in Oz, it comes out to 1 oz per meal. Am I mistaken? My goodness I will starve to death with only 1 ounce of protein per meal.

    Post a Reply
    • Hey Marchia,
      keep in mind that it is 84 grams of pure proteins. As an example, a 100g chicken breast contains 21g of pure protein as it also contains fat, a lot of water and other minerals and vitamins. Since each kind of meat contains a different amount of proteins and fat for the same weight I can’t just say “grams of meat” is the same as “grams of protein”.
      You can use a website like http://caloriecount.about.com/ to figure out what is in your food or read my article http://www.mydreamshape.com/how-to-count-calories-guide/ to see how I do it with my phone :)
      I hope I answered your question!

      Post a Reply
  12. Hi, your formula of the Ketogenic Diet ratio seems weird for proteins: you wrote 46% Ketogenic and 58% Antiketogenic, that’s a total amount of 104% ?…

    Post a Reply
    • Hey Arnaud,
      it doesn’t really work that way. Proteins provide both a ketogenic (by raising glucagon) and anti-ketogenic effect (by raising insulin) at the same time.

      Post a Reply
  13. Hey Myriam, i love your calculator! Been using it since about a year or two.
    I’m a very passionate about my bodybuilding, your keto-calculator has helped me reach my fat-shredding goals over and over again!

    Loving keto for fatloss, but i did some research and i’m planning to go on a keto-bulk after my keto-cut ^^.
    Scientifically it should be very possible to bulk up without nutritional carbs, i just function alot better on keto, feel happier, more energetic and i respect my food alot more (especially with IF).

    Going to give it a try, one of the few keto-bulks attempted, made possible by your calculator! Thank you very much!

    Have a pleasant day!

    Greetings,
    Sydney (19)

    Post a Reply
    • Thank you so much for your comment :) It makes me happy that my work helps people. Congratulations for your dedication!

      Post a Reply

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