Keto Diet Calculator

A ketogenic or keto diet is a helpful tool to aid in weight loss, healing, performance, diabetes health and more. Try our keto diet calculator #ketodietcalculator to measure your nutritional needs on a ketogenic diet. Low carbs, proteins and high healthy fats are common in keto diets!

How to Use a Ketogenic Diet Calculator?

To calculate your ketogenic diet needs, input your details into the calculator below. It’s also a useful tool for diabetics!

Keto Diet Calculator




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.



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


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

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
Based on KetoDiet calculator

In a ketogenic diet, the main focus is on consuming foods that are basically pretty low in carbs, moderate in proteins, and brimming with healthy fats like they are going out of fashion. The target of this diet is to bring one’s body into a state known as ketosis, where the body switches the major fuel source from carbs to fats.

What Can I Eat on a Keto Diet?

Leafy greens, such as spinach, kale, and lettuce, are generally included in this diet. They have low carbohydrate content yet are very rich in vitamins and stuff. In addition to that, non-starchy veggies like broccoli (green and amazing), cauliflower (less green but always amazing), and zucchini are staples because they provide some serious necessary nutrients without significantly increasing blood sugar levels.

One can also say that the keto diet heavily implies the consumption of protein from food like fatty fish, chickens, eggs, and so on, which keep your muscles happy with protein. Avocados, olives, coconut oil, and nuts are all healthy fats that make you feel full and produce energy while on a keto diet! Although fruits are generally limited due to their higher carbohydrate content. Berries (strawberries, blueberries, raspberries) can be enjoyed occasionally because they are lower in carbs than other fruits. A diet can also be keto; you should think about whole foods that aren’t processed and have tiny amounts of refined carbohydrates and sugars.

But have you ever imagined how a pound of lettuce would feel when it goes under the knife? Yes, it sounds random and out of place, but it’s something to ponder about—the personification of the components of a keto diet. Or do avocados ever dream of being on a regular diet instead of a keto diet? I mean, they are high in fat and low in carbohydrates, but maybe, just maybe, they have dreams, too, right?
What Can I Eat on a Ketogenic Diet?

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