🥑 Keto Diet Calculator – User Guide

📌 Overview

The Keto Diet Calculator helps users determine their daily macronutrient intake based on their weight, height, age, activity level, and goal. Whether you’re aiming to lose weight, maintain weight, or gain muscle, this tool provides an accurate breakdown of calories, fats, proteins, and carbs needed for an optimal ketogenic lifestyle.

⭐ Features

✅ Calculates daily caloric needs based on user data
✅ Provides macronutrient breakdown (Fats, Proteins, Carbs)
✅ Includes activity level adjustments for accurate energy expenditure
✅ Supports weight loss, maintenance, and muscle gain goals
✅ Displays macros in grams for precise tracking
✅ Keto-friendly meal suggestions 🥑🍳🥩
✅ Exercise recommendations for fat loss and muscle gain 🏋️🚶
✅ Hydration & electrolyte guide to avoid keto flu 💧
✅ Pie chart visualization of macronutrient distribution 📊

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🛠️ How to Use the Keto Diet Calculator

1️⃣ Enter Your Personal Details

• Age: Enter your age in years 🎂
• Gender: Select Male, Female, or Other ⚤
• Weight: Input your weight in kg ⚖️
• Height: Enter your height in cm 📏

2️⃣ Choose Your Activity Level

• Sedentary (No exercise)
• Light (1-2 days per week)
• Moderate (3-5 days per week)
• Active (6-7 days per week)
• Athlete (Intense daily workouts)

3️⃣ Select Your Goal

• Lose Weight – Creates a calorie deficit
• Maintain Weight – Keeps calories balanced
• Gain Muscle – Increases calorie intake

4️⃣ Click “Calculate” ✅

The tool will instantly generate:

• Total daily calories (kcal)
• Macronutrient breakdown:
  • 🔥 Fats (70%)
  • 🥩 Protein (25%)
  • 🍞 Carbs (5%)
• Customized keto meal suggestions 🥗
• Recommended exercises 🏋️
• Hydration & electrolyte tips 💧

5️⃣ View Macronutrient Pie Chart 📊

The interactive pie chart visually displays your daily fat, protein, and carb intake.

6️⃣ Follow the Keto Plan 🥑🍳

Use the suggested meals & exercise plan to stay on track!

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🔥 FAQs (Frequently Asked Questions)

❓ What is a Keto Diet?

A ketogenic diet is a low-carb, high-fat diet that helps your body enter ketosis, where fat is burned for energy instead of carbohydrates.

❓ How does the calculator determine my macros?

The calculator uses the Mifflin-St Jeor Equation to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your weight, height, age, gender, and activity level.

❓ What is the recommended fat intake on keto?

On a standard keto diet, fats should make up ~70% of daily calories.

❓ Can I change my macros manually?

Yes! Use the calculator’s custom macro goals to adjust your fat, protein, and carb intake.

❓ What happens if I eat too many carbs on keto?

Exceeding 50g net carbs per day may kick you out of ketosis, slowing fat loss.

❓ How much water should I drink on keto?

Aim for 2-3 liters per day, and add electrolytes to prevent dehydration.

❓ Does this calculator work for intermittent fasting?

Yes! Combine keto + intermittent fasting for faster weight loss and improved insulin sensitivity.

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📌 Conclusion

The Keto Diet Calculator is an essential tool for anyone following a ketogenic lifestyle. It provides accurate macronutrient calculations, meal recommendations, hydration tips, and exercise suggestions to help you achieve your fitness goals. 💪🔥

Start your keto journey today and fuel your body with the right nutrients! 🥑🚀