What Is the Keto Calorie Calculator?

The Keto Calorie Calculator is a powerful tool designed to help you determine your personalised daily calorie and macronutrient needs for following a ketogenic diet. Whether you're new to keto or looking to fine-tune your meal planning, this calculator makes it easy to stay on track and reach your goals.

What Your Results Mean

Calories: This is the total number of calories you need to consume daily to achieve your goal (lose, maintain, or gain weight). Staying within this range ensures you’re on track.

Protein: The grams of protein you need daily. Protein is essential for muscle maintenance, repair, and overall body function. It should be consumed in moderate amounts on keto.

Fat: The grams of fat you should eat daily. Fat is your primary energy source on keto, and hitting this target helps you stay in ketosis.

Carbs: The total carbohydrates (in grams) you can eat daily. To maintain ketosis, this number is usually under 20-50 grams of net carbs.

Fibre: The amount of dietary fibre recommended. Fibre aids digestion and supports gut health, which is crucial on keto.

Water Intake: Your recommended daily water intake. Proper hydration is essential for avoiding dehydration and managing electrolyte balance while on keto.

BMR (Basal Metabolic Rate): The number of calories your body needs to perform basic functions (like breathing and digestion) at rest.

TDEE (Total Daily Energy Expenditure): Your total calorie needs, including activity level. This is a more comprehensive estimate of daily energy requirements.

BMI (Body Mass Index): A measure of your body fat based on height and weight. While not always perfect, it provides a general idea of whether you’re in a healthy weight range.

LBM (Lean Body Mass): The weight of your body excluding fat (muscle, bones, organs, etc.). This helps in determining protein requirements.

FBM (Fat Body Mass): The weight of the fat in your body. Monitoring this helps track progress, especially for weight loss.

How to Use This Information for Meal Planning

Follow Your Macronutrient Targets: Use the calculator’s results to plan meals that hit your fat, protein, and carb goals.

Track Your Progress: Regularly check your weight and adjust your calorie and macro intake as needed.

Stay Hydrated: Keto increases water loss, so meeting your hydration target is key.

FAQs

1. What is ketosis, and how does this calculator help?
Ketosis is a metabolic state where your body burns fat for energy instead of carbs. This calculator ensures you’re eating the right amount of macronutrients to enter and maintain ketosis.

2. How often should I use the calculator?
You can use it any time your weight, activity level, or goals change.

3. What if I’m not seeing results?
If weight loss or progress stalls, try adjusting your calorie intake or activity level and re-run the calculator.

Start Planning Your Keto Journey Today

Use the Keto Calorie Calculator to take the guesswork out of keto. With accurate results and simple steps, meal planning has never been easier!