# Keto Calculator

> A free keto macro calculator at keto-calculator.ankerl.com. Enter your weight, height, sex,
> activity level, and weight-loss goal to get personalized daily macro targets — grams of fat,
> protein, and net carbs — for the ketogenic diet. The math uses the peer-reviewed
> Mifflin-St. Jeor equation for BMR, sets protein from lean body mass, and derives fat from the
> remaining calories after your chosen carb limit and deficit. Created by Martin Leitner-Ankerl,
> a software developer who has researched the ketogenic diet for years. General information, not
> medical advice.

## Pages

- [Keto Calculator](https://keto-calculator.ankerl.com/): The calculator — inputs, personalized macro results, weight-loss projection, food equivalents, and a keto FAQ.
- [Net Carbs vs Total Carbs](https://keto-calculator.ankerl.com/net-carbs-vs-total-carbs.html): How to count net carbs on keto (net = total − fiber − most sugar alcohols), with worked examples, sugar-alcohol caveats, and US vs European label differences.
- [How Much Protein on Keto](https://keto-calculator.ankerl.com/how-much-protein-on-keto.html): How much protein to eat on keto (~1.3–2.2 g per kg of lean body mass), why protein does not kick you out of ketosis, and examples by body weight.
- [How Fast Will I Lose Weight on Keto](https://keto-calculator.ankerl.com/how-fast-will-i-lose-weight-on-keto.html): Why the first-week drop is mostly water, how your calorie deficit sets the fat-loss pace (~0.5–1 kg/week is sustainable), the fat-release speed limit, and reading the weekly trend.
- [Disclaimer & Cookie Policy](https://keto-calculator.ankerl.com/disclaimer.html): Medical disclaimer and cookie information.
- [Keto-Rechner (German)](https://keto-calculator.ankerl.com/de/): The same calculator in German.

## Key facts

- Default net-carb target: 25 g/day (most people stay in ketosis on 20–50 g/day).
- Protein: ~1.3–2.2 g per kg of lean body mass (personalized min/max).
- Fat: fills the remaining calories after carbs, protein, and your chosen deficit.
- BMR formula: Mifflin-St. Jeor. Net carbs = total carbs − fiber.