Health enthusiasts, fitness coaches, and biohackers
Keto BMR & Micronutrient Calculator
Calculate daily ketogenic calories, fat, protein, net carbs, and electrolyte targets from age, gender, weight, height, activity level, and calorie deficit or surplus. Review the live result first, then use the formula notes and related calculators for deeper planning.
Formula Snapshot
BMR uses the Mifflin-St Jeor equation. Keto calories are then split into fat, protein, and net carbohydrate targets.
Net Carbs = Total Carbs - Dietary Fiber
Step 1: Body and target
Daily calories
1,926
BMR 1,462 kcal
Net carbs
12 g
24 g total carbs
Protein
111 g
23% of calories
Macro-nutrient breakdown
Fat
154 g
72% calorie target
Protein
111 g
23% calorie target
Net carbs
12 g
5% calorie target
Micronutrient planning targets
Sodium
3500 mg
Daily planning range
Potassium
3000 mg
Food-first target
Magnesium
350 mg
Supplement-aware target
What are the standard macro ratios for a ketogenic diet?
A classic ketogenic diet requires tracking macronutrients by caloric intake: 70-75% Fats, 20-25% Protein, and 5-10% Net Carbohydrates (typically under 20-50 grams of net carbs per day) to induce metabolic ketosis.
Inputs and Formula Variables
Age (years)
The age input used in the BMR equation to estimate resting energy needs.
Gender
The metabolic equation branch used for the Mifflin-St Jeor sex adjustment.
Weight (kg)
The body mass variable used to calculate basal metabolic rate and protein needs.
Height (cm)
The stature variable used with body mass and age for BMR estimation.
Activity level
The multiplier that converts BMR into total daily energy expenditure.
Target deficit or surplus (%)
The calorie adjustment that turns maintenance energy into a keto cutting or gaining target.
Keto macro and micronutrient context
Keto macro planning starts with energy expenditure, then constrains net carbs before allocating calories to protein and fat. The calculator uses a classic keto split and exposes the calorie adjustment as a controllable variable.
The micronutrient panel gives electrolyte targets for sodium, potassium, and magnesium because low-carb diets often change water and electrolyte balance.
- Net carbs subtract dietary fiber from total carbohydrates.
- Protein is held in a moderate range so fat remains the main calorie source.
- Electrolyte targets are planning ranges, not medical prescriptions.
Related Calculators
Canonical path: /health/keto-bmr-micronutrient-calculator.