Ketogenic Diet Calculator

The ketogenic diet is a very low-carb, high-fat eating plan that limits carbohydrates to around 25 g per day. The goal is to shift the body into a metabolic state called ketosis, where fat becomes the primary fuel source.

It uses the Mifflin-St Jeor equation to calculate Basal Metabolic Rate (BMR), then multiplies it by a Physical Activity Level (PAL) factor to get your Total Daily Energy Expenditure (TDEE).

Restricting carbohydrates to 20-25 g per day depletes liver glycogen, forcing the liver to produce ketone bodies from fat. This is the threshold required to maintain nutritional ketosis for most people.

Approximately 70-75% of calories should come from fat on a ketogenic diet. The calculator allocates 75% of TDEE to fat, in line with standard keto recommendations.

The calculator allocates 20% of TDEE to protein. Too little protein risks muscle loss, while too much may disrupt ketosis through gluconeogenesis. A 20% allocation is considered safe and effective.

BMR is the number of calories needed to sustain basic bodily functions at complete rest. TDEE also accounts for physical activity and is the practical calorie target for diet planning.

Sedentary means a desk job with no exercise. Lightly active means 1-3 workouts per week. Moderately active is 3-5 workouts. Active is 6-7 workouts. Very active applies to twice-daily training or heavy physical labour.

Keto may not be suitable for people with kidney, liver, or pancreatic disease, type 1 diabetes, or pregnant and breastfeeding women. Always consult a doctor before starting a keto diet.

Most people enter ketosis within 2-4 days of strictly limiting carbs to 25 g or less. The exact time varies depending on individual metabolism, activity level and prior diet.

Results are estimates based on the Mifflin-St Jeor formula, one of the most validated BMR equations. Actual needs may vary due to individual metabolism and body composition. Use the results as a starting point.