Keto Carb Calculator

The Keto Carb Calculator helps users determine their daily caloric, macronutrient, and water intake targets based on personal details like age, gender, weight, height, activity level, and fitness goals.

Use Our Keto Carb Calculator

How to Use the Keto Carb Calculator

This Keto Carb Calculator is designed to help you manage your daily intake by calculating your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and other nutritional targets. Follow these steps to use the calculator:

Step 1: Enter Personal Information

  • Age: Enter your age. Ensure that it is a number between 18 and 120.
  • Gender: Select your gender. The options available are Male and Female.

Step 2: Input Physical Attributes

  • Weight: Input your current weight in kilograms. Please make sure your weight is between 30 kg and 300 kg.
  • Height: Enter your height in centimeters. Ensure your height is between 100 cm and 250 cm.

Step 3: Select Activity Level

Choose your activity level from the following options to determine how active your lifestyle is:

  • Sedentary: Little or no exercise (value: 1.2).
  • Lightly Active: Light exercise 1-3 days a week (value: 1.375).
  • Moderately Active: Moderate exercise 3-5 days a week (value: 1.55).
  • Very Active: Hard exercise 6-7 days a week (value: 1.725).
  • Extremely Active: Very hard exercise or physical job (value: 1.9).

Step 4: Select Your Goal

Select your target goal to tailor your calorie intake:

  • Weight Loss: For caloric deficit (value: 0.8).
  • Maintenance: To maintain your current weight (value: 1.0).
  • Weight Gain: For caloric surplus (value: 1.2).

Step 5: Calculate Your Results

After entering all the necessary information and selecting your activity level and goal, the calculator will compute the following results:

  • Basal Metabolic Rate (BMR): The energy expended while at rest, in calories.
  • Total Daily Energy Expenditure (TDEE): The total calories needed daily, factoring in activity level.
  • Daily Calorie Target: The recommended daily caloric intake to meet your goal.
  • Daily Protein Target: The recommended amount of protein to consume daily, measured in grams.
  • Daily Fat Target: The suggested daily intake of fats, expressed in grams.
  • Daily Net Carbs Limit: The target carbohydrate intake, set at 20 grams per day.
  • Daily Water Intake Target: The advisable amount of water to drink each day, measured in liters.

Using this detailed information, you can effectively plan your diet to align with your fitness goals while maintaining a ketogenic lifestyle.