Calculator Inputs
Example Data Table
These examples are illustrative. Actual values change with your own inputs.
| Profile | Calories | Net Carbs | Protein | Fat | Goal |
|---|---|---|---|---|---|
| Female, 35, 70 kg, moderate activity | 2162 kcal | 30 g | 112 g | 177 g | Maintain |
| Male, 40, 90 kg, light activity | 2004 kcal | 20 g | 144 g | 150 g | Fat loss |
| Male, 28, 80 kg, very active | 3098 kcal | 50 g | 160 g | 251 g | Lean gain |
Formula Used
The calculator first estimates basal metabolic rate with the Mifflin-St Jeor equation. For men, BMR = 10W + 6.25H - 5A + 5. For women, BMR = 10W + 6.25H - 5A - 161. W is body weight in kilograms, H is height in centimeters, and A is age in years.
Total daily energy expenditure is then calculated by multiplying BMR by an activity factor. Calorie target = TDEE × goal factor. A fat loss goal lowers calories, while a gain goal raises them.
Protein grams are estimated from either lean mass or total body weight. Protein grams = body base × protein factor. Net carb calories = net carbs × 4. Protein calories = protein grams × 4.
Fat is used as the remaining calorie source. Fat grams = (target calories - protein calories - carb calories) ÷ 9. Estimated total carbs = net carbs + fiber goal.
How to Use This Calculator
- Select metric or imperial units.
- Enter sex, age, height, and weight.
- Add body fat if you want lean mass protein targeting.
- Choose your activity level and overall goal.
- Select a keto style or enter a custom net carb value.
- Choose whether protein is based on lean mass or body weight.
- Set the protein level or enter a custom protein factor.
- Submit the form to see calories, carbs, protein, fat, export files, and the Plotly graph.
Frequently Asked Questions
1. What does this calculator estimate?
It estimates daily calories, net carbs, protein, and fat for a ketogenic eating plan. It also shows macro percentages, total carb estimate, and an exportable summary.
2. Why are net carbs used instead of total carbs?
Many keto plans track net carbs because fiber is often considered less impactful on blood glucose. This calculator also shows an estimated total carb value by adding your fiber goal.
3. Should I use lean mass or body weight for protein?
Lean mass is often more precise when body fat is known. Body weight is simpler and still useful. If body fat is missing, the calculator falls back to body weight.
4. Which keto style should I choose?
Strict keto uses very low net carbs. Standard keto is balanced for many users. Liberal keto allows more flexibility. Choose custom if your plan has a specific carb target.
5. Why can fat grams become zero?
If your selected calories are too low for the chosen protein and carb targets, there may be no calories left for fat. The calculator caps fat at zero and adds a note.
6. Is this a medical or treatment tool?
No. It is a planning calculator for education and meal setup. People with diabetes, kidney disease, pregnancy, or medical conditions should get personal guidance before major diet changes.
7. What protein factor should I pick?
Lower settings suit less active users. Moderate settings work for many people. Higher settings fit hard training or muscle retention goals. Custom works when a coach gives you a target.
8. Can I export my result?
Yes. After calculation, you can download a CSV file or a PDF summary. The report includes key metrics that are helpful for meal planning and progress reviews.