Last Updated: August 29, 2019
Ageyears
Weightstones lbs
Heightfeet inches
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: | 1536 | kcal |
Calories to consume: | 2027 | kcal |
Your fat intake should be: | 184 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 184 | grams |
100 | kcal | 275 | kcal | 1653 | kcal |
5 | % | 14 | % | 81 | % |
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%.
Calories to consume: | 1804 | kcal |
Your fat intake should be: | 159 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 159 | grams |
100 | kcal | 275 | kcal | 1430 | kcal |
6 | % | 15 | % | 79 | % |
Calories to consume: | 1581 | kcal |
Your fat intake should be: | 134 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 134 | grams |
100 | kcal | 275 | kcal | 1207 | kcal |
6 | % | 17 | % | 77 | % |
Calories to consume: | 1358 | kcal |
Your fat intake should be: | 109 | grams |
Net Carbs | Protein | Fat | |||
25 | grams | 69 | grams | 109 | grams |
100 | kcal | 275 | kcal | 984 | kcal |
7 | % | 20 | % | 73 | % |
Your primary goal on the keto diet is to shift your body away from burning glucose and toward burning fats for fuel.
How do you do this?
By eating a high-fat, moderate-protein, and ultra-low-carb diet so that your body enters ketosis and starts producing ketones from fat and using them, instead of carbs, for energy!
Your success on the keto diet depends on how well you manage your macros: Fat, Protein, and Carbs…which is why we’ve given you the exact grams and calories of each for your desired goal.
When you use the Keto Calculator above, it’s important to be honest about your activity level. Let’s break down what sedentary, lightly active, moderately active, very active, and athlete/bodybuilder mean.
To get the right target macros, you also need to know your body fat percentage. You can purchase fat calipers for $5 to accurately measure your body fat percentage, or get tested at your gym. Trainers LOVE to test body fat.
Here’s a quick reference chart if you’re anxious to find out your keto grams.
Women (% fat) | Men (% fat) | |
Athletes | 14-20% | 6-13% |
Fit | 21-24% | 14-17% |
Acceptable | 25-31% | 18-25% |
Obese | 32% plus | 25% plus |
And you’ll want to set your carbs between 20 and 30 grams.
Alright…what are your results? We recommend following a moderate calorie deficit/surplus to achieve your keto goals, be they weight loss or weight gain.
While keto diet expert advice can vary as to the precise percentages of macros, we’ve found the most success eating…
So just follow the suggested grams and calories in your results above and you’ll be in ketosis before you know it!
Success Tip: If eating 80% of your calories as fat seems too lofty a goal, you can supplement with MCT Oil. Medium chain triglycerides (MCTs) are the fatty acids that convert fat into ketones the quickest and are a keto dieter’s most trusted fat-burning ally. Supplementing with BHBs (exogenous ketones) can help you reach ketosis quicker so that you burn fat faster.
Fitoru supports your keto efforts with MCTs and BHBs. Shop our Keto Store today!