Additionally, increasing the protein in your diet is one of the most effective ways to manage hunger and fine-tune your body fat percentage - helping you lose fat or build muscle. That’s because protein is needed to build and repair your muscle mass, and the harder and more often you train, the more of it you’re going to need. Your daily protein goal is determined by your body weight, workout routine, and fitness goals. Once we know your daily calorie needs, we can build your perfect macro balance. Your BMR makes us nearly 60 to 70% of your energy requirements, and the remainder is estimated by looking at your daily activity levels and health goals. The more you weigh, and the more muscle you have, the higher your BMR is. The number of calories you need is determined by estimating your basal metabolic rate - this is how much you would need to eat each day just to function properly and maintain your weight. It is the equivalent to having free, board-certified RD advice in minutes! Our calculator uses evidenced-based calculations and pulls expertise from dietitians and nutrition experts with over ten years of counseling individuals and athletes on their nutrition. Using a combination of your age, weight, height, gender and activity level, our proprietary formula generates the most accurate macro and calorie recommendations possible. Doctors with in-depth knowledge about keto can also help you safely transition to a ketogenic diet and optimize your nutritional approach.Our calculator is designed to take into consideration fitness and nutrition needs that are entirely unique to you. You might also want to find an accountability partner like a friend or relative. You could have leftovers for breakfast, make smoothies, and prepare and freeze some meals. Meal-prepping and planning ahead can be useful. You can’t eat it if it isn’t in your house! Focus on creating your healthy keto kitchen and pantry and stocking up on tasty snacks, staples, and ingredients. Why you should avoid a cheat day on keto.Here are some of our articles that might answer your keto questions: You can find plenty of useful tools and information here at. Tracking macros can help you stay in ketosis and become much more aware of the macronutrient contents you’re eating. How much fat or protein should you eat? What about calories? If you’re interested in tracking macros and calories and approaching keto from this angle, the keto calculator or the Advanced keto calculator can do the work for you. Simply toggle the area within the calculator that you would like to fine-tune to access the advanced version. The Advanced keto calculator is available to those who want to take it a step further by allowing you to further customize your results by manually entering your body fat percentage or fine-tuning your chosen macros for even more accuracy. The keto calculator is available to everyone. The team at recognizes people are different, and the calculator customizes your results based on your individual information. The sophisticated algorithm was carefully created using thousands of data points and hundreds of published research findings.
Our unique and highly sophisticated keto calculator can calculate your personalized calorie and macronutrient recommendations with the utmost precision. Here at, our goal is to make your keto lifestyle a little easier by providing a range of tools and resources.
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