Calculate your optimal macronutrient ratios for a successful ketogenic diet.
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. When you consume very few carbs, your body enters a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.
On a standard ketogenic diet, your macronutrient breakdown typically looks like:
Our calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR):
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Then we multiply your BMR by your activity factor to get your Total Daily Energy Expenditure (TDEE):
TDEE = BMR × Activity Factor
Next, we adjust this number based on your goals (deficit for weight loss, surplus for muscle gain):
Adjusted Calories = TDEE × (1 + Calorie Adjustment/100)
Finally, we calculate your macros based on your adjusted calorie intake:
Carbs: Your selected carb intake in grams (usually 20-50g)
Protein: Lean Body Mass × Protein Ratio
Fat: Remaining calories ÷ 9