Keto Calculator: Personalised Diet Keto Tracking Tool
KETO CALCULATOR
Low carb.
Built around you.
Set your daily keto macros: net carbs low enough for ketosis, protein to protect muscle, and fat to fill the rest.
Not sure keto suits you? A balanced macro split can reach the same calorie goal with more flexibility.
Compare with macrosBEHIND YOUR NUMBER
A little understanding
goes a long way.
What are net carbs?
Net carbs are total carbohydrate minus fibre. In the UK, food labels usually list carbohydrate without fibre already, so the label figure is close to net carbs.
Is keto safe for me?
Keto is not suitable for everyone. Speak to a GP first if you have diabetes, take blood pressure medicine, have kidney or liver disease, have had an eating disorder, or are pregnant or breastfeeding.
Which formula is used?
Without a body fat figure we use the Mifflin–St Jeor equation, generally the most accurate everyday formula for adults. Add your body fat percentage and we switch to Katch–McArdle, which uses lean mass and is usually more accurate for very lean or muscular people.
Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × age, then +5 (male) or −161 (female)
Katch–McArdle: 370 + 21.6 × lean mass (kg)
How is activity included?
Your resting energy is multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active). Choose the level that matches a typical week, not your best one. Most people overestimate activity.
Who is this calculator for?
Healthy adults aged 18 and over. It is not designed for pregnancy, breastfeeding, under-18s, or medical nutrition. Results are estimates: track your weight for 2–3 weeks and adjust. A GP or registered dietitian can give personal advice.