My Keto Calculator

by | Nov 19, 2020

Ketogenic Nutrient Calculator

What is a Ketogenic Diet?

At a basic level, a ketogenic diet aims to utilise the body’s natural physiological mechanisms by using ketones instead of glucose for energy production. Ketones are by-products of fat breakdown, and we have evolved with this natural process to ensures our cells always have an energy source.

What is the Current Research for Ketogenic diets?

Ketogenic diets were first used from a clinical perspective around the 1920s to treat epilepsy successfully, and also weight management. However, further research tells us the potential of ketogenic diets appears to extend beyond seizure control or weight management. The current areas of research and investigation for the therapeutic use of ketogenic diets include:

  • Neurological disorders such as Parkinson’s disease, Alzheimer’s disease, traumatic brain injuries and ALS.
  • Autism Spectrum Disorder.
  • Certain cancers.
  • Polycystic Ovary Syndrome.
  • Acne.

There is a significant body of research evidence to support the therapeutic use of ketogenic diets.  Many clinics will use a ketogenic diet to help with the management of:

  • Epilepsy.
  • Weight Reduction.
  • Type 2 Diabetes (Note: Ketogenic diets are generally not recommended for type 1 diabetics).

A ketogenic diet usually involves modifying the diet. Changing the diet is done by reducing the dietary intake of foods that contain carbohydrates while increasing whole foods higher in protein and natural fats. There are several variations of a ketogenic diet and I have described the more common versions below:

  1. Classic Keto – this diet was designed to treat epilepsy with great success. This diet is still used to help manage epilepsy and is increasingly research for neurological conditions such as Parkinson’s disease and Dementia. When designing a Classic Keto diet approximately 90% of calories come from fat, 6% come from protein and 4% come from carbohydrates.
  2. Modified Keto – this is more flexible with 70 – 87% of calories coming from fat, 15 – 10% of calories coming from protein and 10 – 3% of calories coming from carbohydrates.
  3. Modified Atkins – this keto diet restricts carbohydrates to 5% of daily calories and focuses on 30% of total calories coming from protein and 65% of calories coming from fat.

I always recommended that a ketogenic diet is designed with whole real foods and only use processed packaged foods labelled “keto friendly” perhaps as a treat but not as a routine part of your daily diet.

The simple calculator below helps give you an idea on what your protein, fat and carbohydrate intake requirements should be for a ketogenic based diet.

If you are unsure if a ketogenic diet is the right approach for you and your health, then please contact me to discuss further.





Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

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



Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat


Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat

What You Can Do Now

Keep it simple. Nutritious food doesn’t have to be complicated or fancy.

If possible choose locally grown whole real foods. Changes don’t need to happen all at once. Small changes can make an enormous difference.

Changes to your diet or nutrition to manage a health condition should only be undertaken with advice from a suitably qualified nutritional health professional.

This factsheet is for general information only.

Please contact me to discuss your individual needs.