So you want to lose weight on the Keto Diet, but are not sure how much or what to eat?  Here is our fast and free keto diet calculator for the ketogenic diet. It finds your optimal food intake for your personal weight loss goals.

Everyone is different,but we provide the number of carbs, proteins, fats and total calories to lose weight.  We highly recommend you talk to doctor before begining any diet.  A keto diet pro tip is to make sure you eat “good” fats and plenty of fiber. We have hundreds of free keto recipes online.

To get started:

  1. Select metric or US Customary (why not American? lol);
  2. Gender
  3. Age
  4. Weight
  5. Height
  6. Activity Level: How much do your work out?
  7. Body Fat
  8. Net Carbs

Keto Diet Calculator: How much carbs, fats and protein to eat?

Units

Gender

Ageyears

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.

Results

Maintenance

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
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

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
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%