Calculator - Keto Dietox

What type unit do you prefer ?

Metric Imperial

Gender

Female Male

Age
years

Weight
Kg

Height
meters
(e.g. 1.76 meters = 176 cm)

Weight
lbs

Height
feet inches

Weight
stones lbs

Height
feet inches

Activity Level

Sedentary

Not much activity with little to no exercise. Typically a desk job.

Lightly active

Daytime walking with less than 20 minutes exercise per day.

Moderate active

A lightly active day job with physical labor or scheduled exercise.

Very active

A very active day job or intense amount of exercise every day.

Athlete/Bodybuilder

People who do high-intensity training.

Body fat
%
Net carbs
grams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

What are your end goals of a ketogenic diet?

Weight loss

Weight gain

Custom

Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.

Calorie adjustment:
%

Your stats

Total: 2027kcal

Net Carbs		Protein		Fat
25	grams	69	grams	184	grams
100	kcal	275	kcal	1653	kcal
5	%	14	%	81	%

Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.

Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.

Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.

Goal

Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.

Calorie surplus (10%)

Calories to consume:	2231	kcal
Your fat intake should be:	206	grams

Net Carbs		Protein		Fat
25	grams	69	grams	206	grams
100	kcal', 'ketocist-addon' ); ?>	275	kcal	1856	kcal
4	%	12	%	84	%

Calorie surplus (15%)

Calories to consume:	2332	kcal
Your fat intake should be:	218	grams

Net Carbs		Protein		Fat
25	grams	69	grams	218	grams
100	kcal	275	kcal	1958	kcal
4	%	12	%	84	%

Calorie surplus (20%)

Calories to consume:	2434	kcal
Your fat intake should be:	229	grams

Net Carbs		Protein		Fat
25	grams	69	grams	229	grams
100	kcal	275	kcal	2059	kcal
4	%	11	%	85	%

Goal

Custom adjustment (0%)

1536	kcal
Calories to consume:	2028	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	%