Question 1

How are calories and macros calculated?

Accepted Answer

The planner estimates BMR using the Mifflin–St Jeor equation, multiplies it by an activity factor to estimate TDEE, then applies your goal (about −15% for fat loss or +10% for slow gain). Protein is set in grams per kilogram of body weight (default 1.6 g/kg), carbs are set by you (20–50 g net), and the remaining calories are allocated to fat with a minimum of about 40 g.

Question 2

Is this medical advice?

Accepted Answer

No. This tool provides educational estimates and is not a substitute for professional medical or nutrition advice. Consult a qualified practitioner for personal guidance, allergies or medical conditions.

Question 3

Can I change my carb and protein targets?

Accepted Answer

Yes. You can choose a carb target of 20 g, 30 g or 50 g net carbs and set a custom protein target in grams per kilogram. The calculator updates the plan instantly.

Question 4

How often should I recalculate?

Accepted Answer

Recalculate whenever your weight changes noticeably, activity level changes, or at least every 4–6 weeks to keep your targets current.

Question 5

What foods should I prefer or avoid on keto?

Accepted Answer

Prefer meat, fish, eggs, cheese, low-carb vegetables (spinach, broccoli, cauliflower), healthy fats (olive oil, avocado, nuts) and small portions of berries. Avoid sugar-sweetened drinks, refined grains, high-starch vegetables (potatoes, corn) and most high-sugar fruits.

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