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Keto Diet Calculator 2026
BMR, TDEE and keto grams — carbs, protein and fat for your goal.
A keto diet calculator is a tool that estimates your maintenance calories from your body stats and activity, then splits those calories into ketogenic proportions — typically 5–10% of calories from carbohydrate, with most of the rest from fat. This calculator uses the Mifflin-St Jeor equation for basal metabolic rate (BMR).
Start Calculating ↓Your keto targets
Carbs at 5% of target calories, capped at 50g. Protein at 25%. Fat provides the remainder.
About the Keto Diet Calculator
Enter your details, choose lose, maintain or gain, and you will get a calorie target with carbohydrate capped at 50g, protein at 25% of calories and fat making up the remainder. Keto is not suitable for everyone — check with a clinician if you have a medical condition, take medication, or are pregnant or breastfeeding.
Keto Diet Calculator: Key Facts to Know
- ✓ Typical keto range: 5–10% carbs, 70–80% fat, and moderate protein.
- ✓ This tool uses 5% carbs (capped at 50g), 25% protein and fat for the remainder.
- ✓ BMR is estimated with the Mifflin-St Jeor equation, then multiplied by an activity factor for TDEE.
- ✓ Losing weight uses a 20% deficit here; gaining uses a 10% surplus.
- ✓ Electrolytes, fibre and food quality still matter on keto — plan vegetables and fluids, not just fat.
Results from the Keto Diet Calculator are estimates for general educational use on Smoothie Nutrition Calculator. They are not medical or dietetic advice — for personal medical nutrition questions, including pregnancy, diabetes and clinical nutrition such as TPN, always work with your doctor or a registered dietitian.
Frequently Asked Questions
Most ketogenic plans keep carbohydrate at about 5–10% of calories, which is roughly 20–50g per day for most adults. This calculator caps carbs at 50g.
Keto Diet Calculator Guides & Articles
All 4 of our guides for this calculator — every one built on the same data as the tool above.
Keto Diet Calculator 2026
A keto diet calculator is a tool that estimates your maintenance calories from your body stats and activity, then splits those calories into ketogenic proportions — typically 5–10% of calories from carbohydrate, with most of the rest from fat. This calculator uses the Mifflin-St Jeor equation for basal metabolic rate (BMR).
Read guide →
🥑Keto Diet Calculator 2026 | Tips Mistakes
Most wrong results from the Keto Diet Calculator come from input mistakes, not the maths. Here are the five that matter most — and the fix for each.
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🥑Keto Diet Calculator 2026 | Deep Dive
Beyond the basics: the reference values, assumptions and limits behind the Keto Diet Calculator, and how dietitians sanity-check its results.
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🥑Keto Diet Calculator 2026 | Worked Examples
Numbers land differently in context. Three everyday scenarios run through the Keto Diet Calculator, with the input that mattered most in each.
Read guide →
More Nutrition Calculators
Every calculator on Smoothie Nutrition Calculator works the same way — pick from the dropdowns and see live totals.