These instructions will help you find your way around the Keto Calculator to set your personal targets for carbohydrate, protein and fat.
Get your personal ketogenic diet recommendation by entering your personal data in the Keto Calculator (see pic below). Note that your date of birth needs to be entered as MM/DD/YYYY.
Next, determine your daily energy expenditure by choosing your current level of activity. Select the statement that best describes your activity level (sedentary, lightly active etc).
Now enter how much body fat you have. The calculator estimates the percentage of body fat based on your height and weight (see ‘around 31%’ in blue font). Select this (or a different) number by using the up or down arrows; in the example below, we’ve estimated our body fat as being a little lower and entered 25% Body fat.
Now you’re ready to set your macronutrient targets, beginning with carbohydrates. Enter your target number of grams of carbohydrate using the up or down arrows. The Keto Calculator recommends staying below 50g carbs per day; other programmes, such as the Real Meal Revolution, recommend staying below 25g or lower if you’re very insulin-resistant.
The next step is to set your target for moderate protein. The calculator gives you a minimum recommended amount of protein for ‘no exercise’ and a maximum for ‘very active’. In the middle is your ‘chosen amount’. Use the up or down arrows to set your personal limit. One rule of thumb is to consume 1g protein for every kg of body weight or you can choose an amount that’s halfway between the two extremes or anywhere along this continuum. In the example pictured below, we have selected 86g protein per day.
And finally, select the amount of fat to your liking. Similar to setting your protein limits, the calculator gives you a minimum recommended amount or ‘lowest intake’ and a maximum (zero deficit) for maintenance. In the middle is your ‘chosen intake’. Use the up or down arrows beside the % deficit (under ‘chosen intake’) and watch the statement highlighted in green; it will flag whether the deficit selected is zero, very little (and therefore you should choose a higher amount to lose weight faster), a small deficit (best for athletes who are already lean), an average deficit, moderate, large, huge, severe, enormous or too low (at which point you will lose muscle). In the example pictured below, we have selected a 16% deficit which results in a moderate deficit with a limit of 105g of fat per day.
Now you can see your Personal Results. Your recommended daily calorie intake is shown, along with your target number of grams of carbohydrate, protein and fat and their percentage of total daily calories. These results can then be entered in our free Target-Macros, to be used alongside the Meal Tracker (used in the Real Meal Revolution programme) or another app that calculates the number of grams of each macro that you consume each day.
There is also a graph of your weight loss forecast: