Keto Micronutrients Calculator

Inputs

Sex

Age (years)

Weight (kg)

Height (cm)

Units

Activity

Training (hours/day)

Fasting window (hours)

Hot climate / heavy sweating

Calorie mode

Manual calories

Goal preset

Deficit (%)

Carbs (g/day)

Protein (g/kg)

Salt sodium % (Na in salt)

Electrolyte sodium goal (mg/L)

Custom micronutrient overrides (optional)

This tool provides general guidance and is not medical advice.

Formulas used

Mifflin–St Jeor: BMR = 10×kg + 6.25×cm − 5×age + 5.
TDEE = BMR × activity factor (1.2–1.9). Target = TDEE − deficit% (if auto).
Macros: protein = g/kg × weight; carbs fixed; fat fills remaining calories.
Sodium (mg) = 4000 + 500×training hours + 1000 if hot + 500 if fasting ≥16 h.
Potassium (mg) = clamp(3500 + 200×training hours, 3500, 4700).
Magnesium (mg) = 400 (male) or 320 (female), +50 if training ≥1 h.
Hydration ≈ 30 ml/kg + 500 ml per training hour + 500 ml if hot.
Salt grams = sodium target ÷ (1000 × sodium% in salt).

How to use

Enter body data, activity, training time, fasting window, and climate.
Choose auto calories or enter a manual target; adjust deficit if auto.
Set carbs and protein per kg; fat automatically fills remaining energy.
Press Calculate. Review micronutrient targets and example foods table.
Use CSV/PDF buttons to export the results for personal records.

Results

Energy & Macros

2172 kcal/day

Protein: 112 g (448 kcal)

Carbs: 25 g (100 kcal)

Fat: 180.5 g (1624 kcal)

Body & Activity

BMR: 1649 kcal • TDEE: 2556 kcal

Activity: Moderate • Train: 0 h

Fasting: 0 h • Hot: No

Hydration

2.1 L/day

Estimate: 30 ml/kg + training/heat adjustments.

Salt Planner

Daily salt to hit sodium: 10.18 g

Per liter for drink: 2.54 g

Assumes sodium percent in chosen salt type.

Nutrient	Target	Unit	Notes
Sodium	4000	mg	Higher with exercise, heat, fasting
Potassium	3500	mg	Aim near 3.5–4.7 g per day
Magnesium	400	mg	Often supplemented on very low carb
Calcium	1000	mg	Prefer food sources where possible
Vitamin C	90	mg	Higher needs for smokers
Vitamin D	600	IU	Sun exposure and blood test matter
Folate	400	mcg DFE	Leafy greens, liver, eggs
Zinc	11	mg	Seafood, beef, pumpkin seeds
Selenium	55	mcg	Brazil nuts, eggs, seafood
Iodine	150	mcg	Iodized salt, seaweed, fish
Vitamin B12	2.4	mcg	Animal foods; supplement if needed
Vitamin K	120	mcg	Leafy greens, fermented foods
Fiber	30	g	Aim for 14 g per 1000 kcal

Example data table

Food	Amount	Sodium (mg)	Potassium (mg)	Magnesium (mg)
Bone broth	300 ml	900	180	10
Avocado	200 g	14	975	62
Spinach, cooked	150 g	180	630	120
Salmon	150 g	90	490	40
Almonds	30 g	1	208	80

Values are approximate; check labels and databases for accuracy.

Low‑carb veggie & seafood database

Name	Group	Carbs (g)	Na (mg)	K (mg)	Mg (mg)	Ca (mg)	I (mcg)	Se (mcg)	Zn (mg)	B12 (mcg)	K (mcg)	C (mg)	Folate (mcg)	Action

Your mineral plan

Item	Qty (g)	Na	K	Mg	Ca	I	Se	Zn
Totals	0	0	0	0	0	0	0	0

All values per 100 g data, scaled by chosen grams. Approximations for education only.

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