Free Online Keto Calculator: Measure Your Nutritional Needs On A Ketogenic Diet with ONYX

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Are you on a low carb or ketogenic based diet?  Or are you interested in starting one?   At ONYX we provide our members (as well as our readers) with interactive and informational tools whenever we can.  Today’s resourceful tool is our handy Keto Calculator which is embedded at the bottom of this page.  In order to use this tool effectively, we will help guide you through the steps that you’ll need to take in order to figure out how much you should be eating while your on your diet.  The calculator is highly predicated on you providing accurate information (BMI, Age, Weight, Height & Net Carbs).  Once all information is entered correctly it will then produce recommended dietary results that are tailored to you specifically.

 

Using the Keto Calculator
Calories, Macronutrients & Carbs

Knowing how many calories you need to eat as well as your macronutrient numbers is important for your success in weight loss or weight gain goals! Generally, you want to try to stay below 50 grams of carbs in order to remain in a ketosis state, but what about your fat and protein? Use our keto calculator to find out what your daily macronutrients and calorie intake should look like.  After all, calories are 100% not created equal!

 

Know your Body Fat Percentage
Body Fat & Lean Weight

To use this calculator, first you’ll need a rough estimate of your body fat percentage.  This is important because the keto calculator uses your lean weight (total weight minus body fat) to calculate the macronutrients you need on a daily basis.  If you need assistance finding this value out, simply signup for your free 14 day trial at ONYX here.  Your free trial will also give you a free personal training consultation where a personal trainer will go over your BMI and give you your total body fat percentage – along with a plethora of health & fitness related information.

 

Keto Calculator*
Stay in Ketosis
Units

Gender

Ageyears

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.

Results

Maintenance

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
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

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
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

* This Keto Calculator was developed for ONYX and other gyms by a third party.  ONYX Health Club 24/7 does not take responsibility for its use and or nutritional information rendered, nor for any health related or dietary deficiencies that may or may not arise from it’s use.  Individuals who use this tool are urged to consult with a dietary professional and or a doctor before beginning a low carb or ketogenic diet.  Individuals who have health risks such as heart disease, thyroid conditions, diabetes, or any other possible health condition that may place them at high risk, known or unknown.  Each individual should consult with a medical professional before utilizing this tool or changing their diet in anyway.   Users take full responsibility for the use of this free tool.